Nutrition Month Quiz

It’s time to test your nutrition

knowledge….

True or False?

A 175g container of yogurt has as A 175g container of yogurt has as

much protein as a large egg, is full of much protein as a large egg, is full of

bonebone--building nutrients as well a building nutrients as well a

healthful bacteria.healthful bacteria.

True

True or False?

A 473ml bottle of apple juice is the A 473ml bottle of apple juice is the

calorie equivalent of 4 whole oranges.calorie equivalent of 4 whole oranges.

True

True or False?

6 chicken fingers could be traded for a 6 chicken fingers could be traded for a

hamburger, a 250ml carton of milk, 8 hamburger, a 250ml carton of milk, 8

baby carrots and an apple.baby carrots and an apple.

True

True or False?

A A ““mayonnaiseymayonnaisey”” 10 inch tuna salad 10 inch tuna salad

sub has more calories and fat than sub has more calories and fat than

TWO quarter chicken dinners with TWO quarter chicken dinners with

baked potatoes, vegetables and a baked potatoes, vegetables and a

single slice of chocolate cake.single slice of chocolate cake.

True

True or False?

A large frosted cinnamon bun has more A large frosted cinnamon bun has more

fat than 14 slices of raisin bread.fat than 14 slices of raisin bread.

True

True or False?

A box of 10 donuts is about the same A box of 10 donuts is about the same

calories as 8 fig cookies, 30 regular calories as 8 fig cookies, 30 regular

pretzel twists, a banana and a 250ml pretzel twists, a banana and a 250ml

carton of chocolate milk.carton of chocolate milk.

True

Gigantic News!

The bigger the portion, the more The bigger the portion, the more

we eat. Pass on the big size, just we eat. Pass on the big size, just

because they claim itbecause they claim it’’s a deal, or s a deal, or

split it with a friend. Yousplit it with a friend. You’’ll save ll save

money and calories and your body money and calories and your body

with thank you for it.with thank you for it.

True or False?

Two peanut butter packets are a Two peanut butter packets are a

serving of meat and Alternativesserving of meat and Alternatives

True

True or False?

Three strawberry jam packets count as Three strawberry jam packets count as

a serving of fruita serving of fruit

FalseNo amount of jam is a fruit serving,

too much sugar too little fruit

True or False?

I eat Lactobacillus and Streptococcus!?I eat Lactobacillus and Streptococcus!?

TrueThey are friendly bacteria that turn

milk into yogurt. There are millions of them

in every serving. And they’re really good

for the healthy working of your gut!

Multiple Choice

How many servings of GRAIN How many servings of GRAIN

PRODUCTS are there in a 12PRODUCTS are there in a 12--inch inch

submarine bun?submarine bun?

�� A. 2 servingsA. 2 servings

�� B. 5 servingsB. 5 servings

�� C. 6 servingsC. 6 servings

Yes indeed! A 12 inch submarine bun gives you 6 servings of

GRAIN PRODUCTS. Since Canada’s Food Guide recommends 5-

12 servings a day, if you are on the lower end of energy

requirements, this could be more than your entire days supply of

GRAIN PRODUCTS. Think of sharing with a friend!

Multiple Choice

About how many servings of MEAT About how many servings of MEAT

AND ALTERNATIVES are there in the AND ALTERNATIVES are there in the

meat patty of a quarter pound burger?meat patty of a quarter pound burger?

�� A. 1 servingA. 1 serving

�� B. 2 servingsB. 2 servings

�� C. 3 servingsC. 3 servings

A quarter pound (120g) burger gives you approximately 2

servings as one serving of MEAT AND ALTERNATIVES is

50-100g. Since Canada’s Food Guide recommends 2-3

servings a day, try a smaller burger instead!

Multiple Choice

How many servings of GRAIN How many servings of GRAIN

PRODUCTS are there in a spaghetti PRODUCTS are there in a spaghetti

dinner in a typical restaurant?dinner in a typical restaurant?

�� A. 2 servingsA. 2 servings

�� B. 4 servingsB. 4 servings

�� C. 6 servingsC. 6 servings

A common portion size of spaghetti is 3 cups which

equals 6 servings of GRAIN PRODUCTS. Eyeball

the portion size you need and take the rest home.

Great Job!!

Now, here are some healthy tips to help

you put your knowledge to the test!

Tip #1

�� A single meal or day of eating rich A single meal or day of eating rich

foods will not make or break an foods will not make or break an

otherwise healthy eating pattern. What otherwise healthy eating pattern. What

you eat on a regular daily basis is what you eat on a regular daily basis is what

matters most. Enjoy your occasional matters most. Enjoy your occasional

indulgences but follow a healthy meal indulgences but follow a healthy meal

plan most of the time.plan most of the time.

Tip #2

�� Eating breakfast every day can help Eating breakfast every day can help improve concentration, reduce hunger improve concentration, reduce hunger and maintain a healthy weight. Look for and maintain a healthy weight. Look for fast and easy choices such as whole fast and easy choices such as whole grain breads and muffins, cereal with grain breads and muffins, cereal with milk, fruit and fruit juice, yogurt and milk, fruit and fruit juice, yogurt and yogurt shakes, cheese, and eggs, or be yogurt shakes, cheese, and eggs, or be creative with last night's leftovers.creative with last night's leftovers.

Tip #3

�� Moderation doesn't mean giving up Moderation doesn't mean giving up

foods you love, it only means having a foods you love, it only means having a

smaller amount less often. It's not just smaller amount less often. It's not just

what you eat, but how often and how what you eat, but how often and how

much, that really makes the difference.much, that really makes the difference.

Tip #4

�� Remember to eat a VARIETY of foods Remember to eat a VARIETY of foods

because no single food is perfect. To because no single food is perfect. To

get all the nutrients you need, enjoy as get all the nutrients you need, enjoy as

many different foods as possible from many different foods as possible from

each of the four food groups in each of the four food groups in

Canada's Food Guide to Healthy Eating.Canada's Food Guide to Healthy Eating.

Tip #5

�� Canadian adults do not get enough Canadian adults do not get enough fibrefibre. Women should aim for about 25 . Women should aim for about 25 grams of grams of fibrefibre per day while men per day while men should aim for approximately 38 grams should aim for approximately 38 grams per day. Achieve this by eating plenty per day. Achieve this by eating plenty of plant foods of plant foods -- 5 or more servings of 5 or more servings of wholewhole--grain products and 5 or more grain products and 5 or more servings of vegetables and fruit each servings of vegetables and fruit each day. As you increase your day. As you increase your fibrefibre choices, choices, drink lots of fluids.drink lots of fluids.

Tip #6

�� Fat provides energy and also helps Fat provides energy and also helps your body absorb vitamins A, D, E and your body absorb vitamins A, D, E and K. Cut back, but don't eliminate fat. K. Cut back, but don't eliminate fat. Instead make lower fat choices more Instead make lower fat choices more often including vegetables and fruit, often including vegetables and fruit, lower fat dairy products and leaner lower fat dairy products and leaner meats. meats. FlavourFlavour foods with salsa, lemon, foods with salsa, lemon, mustards, chutney, herbs and spices.mustards, chutney, herbs and spices.

Tip #7

�� Work up to 60 minutes of activity each Work up to 60 minutes of activity each

day day -- two 10two 10--minute walks, 20 minutes minute walks, 20 minutes

of yard work, and 20 minutes of of yard work, and 20 minutes of

stretching,cyclingstretching,cycling, skating, or dancing , skating, or dancing --

it all adds up and every little bit counts!it all adds up and every little bit counts!

Tip #8

�� If you eat out often order healthier If you eat out often order healthier choices such as whole grain breads or choices such as whole grain breads or bagels for sandwiches; meals featuring bagels for sandwiches; meals featuring vegetables such as stir fries, dark leafy vegetables such as stir fries, dark leafy green salads with dressing served on green salads with dressing served on the side, vegetable based soups and the side, vegetable based soups and pasta sauces; fruit salads and yogurt pasta sauces; fruit salads and yogurt smoothies; bean or lentil dishes; meat smoothies; bean or lentil dishes; meat or fish that are grilled or broiled instead or fish that are grilled or broiled instead of deepof deep--fried.fried.

Tip #9

�� Make small and gradual changes to Make small and gradual changes to

your eating and activity habits. Pick your eating and activity habits. Pick

one eating and activity change and one eating and activity change and

stick with it for several weeks before stick with it for several weeks before

adding a new one. Small steps work adding a new one. Small steps work

better than giant leaps to improve better than giant leaps to improve

healthy living habits for the long term. healthy living habits for the long term.

Tip #10

Do Dinner Do Dinner –– Together!Together!

�� Children who eat homeChildren who eat home--prepared meals are more likely to prepared meals are more likely to include more milk products; fruits, vegetables, and other include more milk products; fruits, vegetables, and other fibrefibre rich foods; and fewer fried foods and soft drinks than rich foods; and fewer fried foods and soft drinks than children who eat out. Try these tips for quick and easy children who eat out. Try these tips for quick and easy family dinners:family dinners:

�� Plan Ahead: Plan Ahead: Spend some time planning your dinner Spend some time planning your dinner meals for the week. Make your grocery list based on your meals for the week. Make your grocery list based on your menus.menus.

�� Make the most of your time: Make the most of your time: Cook casseroles or rice in Cook casseroles or rice in bulk, freezing several portions to enjoy on days when you bulk, freezing several portions to enjoy on days when you are in a hurry.are in a hurry.

�� Create family time: Create family time: Turn off the TV and enjoy time for Turn off the TV and enjoy time for our family to come together over a homeour family to come together over a home--cooked meal!cooked meal!