HEALTHY EATING QUIZ

How many portions of fruit and vegetables should we aim to eat per day? (c) 4 (d) 5 (e) 6 Most people do not eat enough fruit and vegetables. Nutritionists say that we should aim to eat at least 5 portions per day. They can be fresh, frozen, canned or dried and 100% fruit juices. Fruit and vegetables contain vitamins, minerals and fibre, which are needed to maintain good health. They are also low in fat. So EAT FIVE and eat a wide variety; choose fruit as the ULTIMATE snack. The darker a vegetable, the more rich in vitamins they are.

Protein is found in many foods, such as chicken, baked beans and burgers. What is the biggest reason your body needs protein? (a) To clear out wax from your ears (b) To improve blood flow to the brain (c) To build and maintain healthy body tissue (d) To build and maintain strong bones and teeth For most of us a healthy diet means eating only moderate amounts of meat, fish, lentils, nuts, beans and eggs, and choosing the lower fat versions when you can. Beans, such as canned baked beans and pulses are a good low fat source of protein. Aim to eat at least two portions of fish per week with one of them being an oily fish such as sardine, salmon, mackerel, herring trout or fresh tuna.

(b) Wait until Interval and buy a snack You are late for school and decide to skip breakfast. What is the best thing to do? (a) Hope to persuade your friends to give you something out of their packed lunch. (b) Wait until Interval and buy a snack (c) Grab a can of irn bru and drink it on the way to school (d) Grab a cereal bar and a piece of fruit and eat them on the way to school. Your brain and body need an energy boost first thing in the morning because your body probably hasn’t had any food for several hours. Even if you are running late, it is important to have something to eat.

Vitamin A is found in carrots, broccoli and other vegetables Vitamin A is found in carrots, broccoli and other vegetables. What does the body use Vitamin A for? (a) It builds strong bones and teeth (b) It strengthens the body’s ability to fight infection (c) It improves eyesight (d) It makes us type text quicker Vitamin A helps you see. Not eating enough vitamin Acan cause blindness or limit your ability to see at night.

(a) Once per week for one hour How often should you be doing some form of energetic exercise each week? (a) Once per week for one hour (b) 5 times per week for 1 hour each day (c) Once per month for no more than 15 minutes (d) 7 days per week for an hour at a time It is recommended that teenagers do some form of aerobic exercise at least five times per week for 60 minutes at a time. As an adult it’s recommended that you do 30 minutes of moderate physical activity 5 times per week. Have two rest days per week.

(a) Ask the best looking people in your class what they think What is the best way to work out if you weigh too much or too little for your body size? (a) Ask the best looking people in your class what they think (b) Ask a stranger (c) Look through magazines and compare yourself to the models and celebrities (d) Ask your doctor or school nurse If you are worried about whether you should be losing or gaining weight, you should talk to a doctor or the school nurse before making any major changes to your diet.

It is 1 hour before your big game of hockey/football and you are hungry. What is the best thing to eat? (a) Spaghetti and meatballs (b) Cheeseburger and chips (c) An apple and a muffin (d) Macaroni cheese An apple and a muffin are high in energy and not to heavy to digest. However, several hours before the game, something high in carbs (like spaghetti) is a good choice.

Calcium helps develop strong teeth and bones Calcium helps develop strong teeth and bones. Which of these foods is the best source of calcium? (a) A banana (b) Chicken (c) Yoghurt (d) Bread Dairy products, such as yoghurt and milk, are one of the best sources of calcium.

(a) About half of what we eat Carbohydrate provides the body with energy. How much carbohydrate should we eat each day? (a) About half of what we eat (b) We should eat nothing but carbohydrate (c) About 1/3 of our diet (d) Very little because it is too fattening Nutritionists recommend that a third of our diet should consist of carbohydrates because it provides the body with constant energy. The more “processed” the carbohydrate food the more chance that it is going to contain more fat, sugar and salt than the body needs.

(a) 2.0g of fat per 100g is a lot (b) 0.2g of fat per 100g is a lot You are in Tesco at lunchtime and want to buy lunch. You look at the nutritional label on a sandwich. Looking at the fat content, how much would be ‘a lot of fat’ per 100g? (a) 2.0g of fat per 100g is a lot (b) 0.2g of fat per 100g is a lot (c) 20g of fat per 100g is a lot (d) 6g of fat per 100g is a lot 20g of fat per 100g is a lot! So try to avoid food that contains this amount of fat or more in food. Choose the lower or reduced fat option.

(b) In milk, yoghurt and cheese (c) In vegetables, fruits and cereals Fibre is the part of the plant that cannot be digested. It adds bulk to the diet and aids digestion. It is found mainly in (a) A greenhouse (b) In milk, yoghurt and cheese (c) In vegetables, fruits and cereals (d) In crisps, doughnuts and biscuits Fibre in your diet will improve digestion and make you feel full for longer. It also helps to prevent diseases of the gut i.e. colon cancer and haemorrhoids (piles). Where possible choose food that is high in fibre e.g. brown bread instead of white bread.

(a) 1-2 glasses of fluid per day Nearly 2/3 of your body weight is made up of water. You need to drink plenty of water to avoid becoming dehydrated (suffer headaches, irritability and lack of concentration). You should aim to drink: (a) 1-2 glasses of fluid per day (b) Just fizzy drinks over the course of a day (c) 6-8 glasses of fluids, particularly water, per day (d) 4 litres of any fluid per day Water is essential for life. We need water to get rid of waste products and to replace losses from respiration and perspiration. In our climate, we should be drinking about 6 to 8 glasses of fluid per day e.g. water, milk, fruit juice and tea or coffee. If you sweat a lot or after exercise, you need to drink more. As a guide, have an extra litre of water for every hour of exercise.

Which of these drinks should you avoid between meals Which of these drinks should you avoid between meals? (there may be more than one correct answer) (a) Fizzy drinks (b) Flavoured water (c) Water (d) Fresh orange juice (e) smoothies A lot of sugar in drinks is not good for your teeth or body. The body hardly needs any sugar to remain healthy and research ahs shown that sugar speeds up the decaying process of teeth. Fizzy drinks contain a lot of sugar and can lead to excess energy intake and weight gain. Fruit juices made form concentrate can contain a lot of sugar. If you do drink fizzy drinks and fruit juice, make sure it is with a meal so that the chewing process can remove the sugar off your teeth. Dilute that fruit juice to dilute the amount of sugar per glass. Read the nutritional label on food. More than 10g/10ml of sugar per 100g/100ml of food/fluid is a lot!

Scoring Give yourself 1 point for each correct answer. Q1-d Q8- c Q2-c Q9- c Q3 –d Q10- c Q4- c Q11- c Q5- b Q12- c Q6- d Q13- a and d Q7- c

Further Work: Why not keep a food diary for a week Further Work: Why not keep a food diary for a week. Write down everything that you eat and drink and at the end of the week, try to work out how nutritionally balanced your diet has been.