Test your nutrition knowledge

1. What is the primary function of carbohydrates in the body?
1. Production of fat
2. Source of energy
3. Natural sedative
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2. Which of the following are complex carbohydrates?
1. Whole grains and beans
2. Honey, maple syrup, evaporated cane juice
3. Potato chips, candy bars
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3. Examples of legumes are:
1. Winter squash, cucumbers, zucchini
2. Barley, rice, wheat
3. Lentils, kidney beans, black beans
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4. Which of the following is NOT the name of a grain?
1. Spelt
2. Couscous
3. Amaranth
4. Millet
5. Semolina
6. Teff
7. Groat
8. Kasha
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5. Fiber is NOT found in which of the following foods?
1. Butter, milk and eggs
2. Enriched wheat flour
3. Nuts, beans, peanuts and seeds
4. Vegetables and fruits
5. Meat, poultry and fish
6. 100% semolina pasta
7. Whole grains and whole grain flours
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6. The new USDA Pyramid recommends adults eat the equivalent of two and one-half cups vegetables and two cups fruit daily. Suggested serving sizes are:
1. 1 1/2 cups raw greens
2. 1 cup raw greens
3. 10 ounces vegetable juice
4. 6 ounces vegetable juice
5. 1/2 cup chopped non-leafy vegetables, raw or cooked
6. 1/2 grapefruit or 1 medium apple, banana, orange, pear, etc.
7. 1/2 cup raisins or other dried fruit
8. 1 cup melon cubes
9. 7 to 8 halves dried or 3 to 4 fresh medium apricots
10. 12 ounces fruit juice
11. 1/2 cup chopped fresh, frozen or canned fruit or berries
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7. It is now recommended that a minimum of 50% of all grains eaten should be whole grain. Which are suggested servings for grains?
1. 1 1/2 cups cooked pasta
2. 1/2 cup cooked pasta
3. 1 1/2 cups cooked rice or other grains
4. 1/2 cup cooked oatmeal
5. 1 cup cooked oatmeal
6. 1 bagel
7. 1 slice bread
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8. What size servings are recommended for meat, fish or poultry serving?
1. 8 ounce beef steak
2. 3 to 4 ounces chicken or turkey
3. 1 small lean hamburger patty (average 2 to 3 ounces)
4. 10 medium shrimp
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9. Some good storage tips for produce include: (true or false)
1. It's best to keep potatoes in the refrigerator drawer.
2. Leafy greens, bok choy, celery, parsley and cilantro keep best stored dry in the refrigerator produce drawer.
3. Potatoes should be stored in a cool and dry area, protected from the light.
4. Separate leafy greens, wash and shake, lay between layers of damp cloth or paper towels in the refrigerator drawer and they will be fresh for several days.
5. Winter squashes should be refrigerated.
6. Bananas keep best refrigerated.
7. Apples that have been held in CAS (controlled atmosphere storage) during winter months are best stored refrigerated at home.
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10. To eat "seasonal" produce in Puget Sound, October through March, what might NOT be on the menu?
1. Butternut squash
2. Oranges and bananas
3. Green beans
4. Cucumbers
5. Jerusalem artichokes
6. Lettuce
7. Brussels sprouts and kale
8. Beets and carrots
9. Romanesco
10. Apples and pears
11. Chanterelle mushrooms
12. Zucchini or sunburst squash
13. Sweet bell or hot peppers
14. Rutabagas and turnips
15. Green onions
16. Parsnips
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11. Which of the above are (or are capable of being) locally produced generally from October through March?
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12. Which of the following do NOT contribute significant iron?
1. Pork
2. Chicken
3. Beef
4. Salmon
5. Turkey
6. Cheese
7. Kale
8. Kidney beans
9. Potatoes
10. Black strap molasses
11. Quinoa grain
12. Cooking with cast iron pots
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13. Which non-dairy foods do NOT contribute significant calcium?
1. Collard greens
2. Bok choy
3. Spinach
4. Corn tortillas
5. Extra firm tofu
6. White beans
7. Broccoli
8. Quinoa grain
9. Beef
10. Canned salmon with bones
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14. "Free-range" on a meat label indicates:
1. Animal lives out of doors.
2. Animal has "access" to out of doors.
3. Animal is not confined.
4. Label applies to poultry only.
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15. Can free-range chicken still be given antibiotics, hormones and vegetarian feed that may have been genetically engineered?
1. Yes
2. No
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16. "Certified" organic means: (True or False)
1. Tested and certified to have no pesticide residue
2. The farm and/or manufacturer and other handlers have all be inspected annually (plus additional visits if needed) by an accredited USDA certification agency, which certifies that all applicable USDA organic growing, processing and handling standards have been followed.
3. The product is certified to be more nutritious and healthful, since it is organically grown.
4. Assures the buyer that genetically engineered seeds or ingredients, sewage sludge and irradiation, which are prohibited in organic food production, have not been used.
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17. Which of the following foods are genetically engineered and approved for the U.S. market?
1. Canola
2. Corn (flour, meal, syrup, cornstarch, food starch, fructose)
3. Cotton (seed oil)
4. Flax
5. Papaya
6. Soybeans
7. Squash (straightneck yellow, yellow crookneck, zucchini)
8. Sugar beet (granulated sugar)
9. All of the above
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18. Which of the following genetically engineered crops are in development for the U.S. market?
1. Lettuce
2. Rice
3. Strawberries
4. Wheat
5. All of the above
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19. Which of these non-organic fruits and vegetables are MOST contaminated with pesticides?
1. Apples
2. Bell peppers
3. Celery
4. Cherries
5. Grapes (imported)
6. Nectarines
7. Peaches
8. Pears
9. Potatoes
10. Red Raspberries
11. Spinach
12. Strawberries
13. All of the above
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