Test your nutrition knowledge
Posted by kwilson on March 2, 2009
In honor of National Nutrition Month in March, here's a quiz to test your knowledge of healthy eating.
True or False? 请选择真或假：
1. Don't eat between meals.
2. Don't eat before bedtime.
3. Breakfast should never be skipped.
4. Protein should be a part of meals and snacks.
5. It's better to graze than eat three square meals a day.
6. Skipping meals will help you lose weight.
OK, let's find out how well you know your nutrition. Here are the answers:
1. False. Eating four to five meals and snacks helps healthy eaters control their appetites, according to numerous studies. The total calories must be stay within the range for the eating plan, however.
2. False. Again, it's the total number of calories that matter, not when those calories are consumed.
3. True. Studies have shown that eating breakfast decreases the likelihood that you will overeat later in the day. Breakfast also increases overall energy and helps your brain concentrate, solve problems, and remember facts better.
4. True. Lean meat, yogurt, cheese, nuts and beans are all great proteins that will help keep healthy eaters feeling full longer.
5. True. Six mini-meals eaten throughout the day can effectively keep you satisfied. The foods selected should be healthy and the total amount of calories should not exceed the amount needed to maintain or lose weight.
6. False. Skipping meals actually may have the opposite effect. Studies have found that people who skip meals during the day tend to be heavier than people who eat the right foods four or five times a day. When you skip a meal, you may be slowing down your body's metabolism — thus, making your body require fewer calories and converting extra calories to fat.
How'd you do? 你该怎么做？
For the record, this quiz was provided by Joan Pleuss, senior research dietitian in the General Clinical Research Center at the Medical College of Wisconsin, and distributed by TOPS Club Inc. (Take Off Pounds Sensibly).
从记录上看，这个测试是由乔·布雷斯提供的，她是威斯康星医学院一般临床研究中心的高级研究营养师，由TOPS Club公司发行。（TOPS是Take Off Pounds Sensibly的缩写，译成中文为“理智地脱磅”）
TOPS is a nonprofit weight-loss education and support organization founded more than 60 years ago to champion weight-loss support and success. It promotes successful weight management with a philosophy that combines healthy eating, regular exercise, wellness education and support from others at weekly chapter meetings.
In addition to the quiz, Pleuss also offers the following suggestions for foods to incorporate into one's diet.
Yogurt plays a role in bone health and strengthens the immune system. Spinach, kale, bok choy and romaine are great sources of nutrients helpful for bones, heart and eyes. Tomatoes decrease the risk of certain cancers and heart disease. Carrots, sweet potatoes, winter squash and yellow bell peppers are wonderful sources of carotenoids, which fight cancer.
Fruits such as blueberries, strawberries, purple grapes and raisins contain many antioxidants to help prevent memory changes as we age and also to help prevent cancer, diabetes and heart disease. Meat exchanges such as dried peas and beans contain antioxidants that may improve brain and heart function.
Grains, including oats, quinoa and wild rice, lower the risk of heart disease. Heart-healthy fats can come from walnuts, almonds, peanuts, pistachios and flaxseed.