Making Nutritious Choices, One Meal at a Time

  • How many eggs are healthy to eat each week?

     

    A. None

     

    B. Up to two

     

    C. Up to four

     

    D. Up to seven

    Correct Answer
    The correct answer is up to seven. Eggs are a good source of protein and low in saturated fat. While the yolk is higher in fat and has some cholesterol, eating an egg a day won’t increase your risk for heart disease. If you want to eat more than seven eggs a week, or want to cut back on fat and cholesterol, consider using the whites only. The whites have plenty of protein.
  • How many grams of fiber should your cereal have?

     

    A. One

     

    B. Two

     

    C. Three

     

    D. Four

    Correct Answer
    The correct answer is four. When shopping for breakfast cereal, look for whole grain cereals with at least four grams of fiber per serving. For a nutritious breakfast, top your cereal with fat-free or low-fat milk and a few slices of banana or other fruit.
  • Which is a healthy choice for breakfast on the go?

     

    A. Croissant

     

    B. Whole grain bagel

     

    C. Blueberry muffin

     

    D. Buttermilk biscuit

    Correct Answer
    The correct answer is whole grain bagel. If you don't have time for breakfast, reach for a whole grain bagel or toast. Resist the urge for baked goods like muffins, croissants, and biscuits. They're made from processed grains and are loaded with fat.
  • How can you build a healthier sandwich?

     

    A. Choose lean meats

     

    B. Add extra veggies

     

    C. Use mustard instead of mayonnaise

     

    D. All of the above

    Correct Answer
    The correct answer is all of the above. Enjoy a healthy sandwich by starting with lean cuts of meat and skipping the extra fat or calories from mayonnaise. Instead, pile on your favorite veggies and serve it on whole grain bread.
  • Pizza isn't a healthy meal option.

     

    A. True

     

    B. False

    Correct Answer
    The correct answer is false. Pizza is OK to eat every once in a while, but try to limit yourself to only one or two slices. Instead of fatty meat toppings, choose vegetables, chicken, lean ham, or shrimp. And enjoy a salad on the side—just be sure to go easy on the dressing.
  • How many servings of fish should you eat each week?

     

    A. One

     

    B. Two

     

    C. Three

     

    D. Four

    Correct Answer
    The correct answer is two. Eating fish twice a week may help reduce your risk for heart disease, high blood pressure, blood clots, and stroke. The healthiest are oily fish such as salmon, mackerel, trout, and albacore tuna.
  • What can you add to soups and entrees to make them healthier?

     

    A. Beans

     

    B. Vegetables

     

    C. Cheese

     

    D. A and B

     

    E. All of the above

    Correct Answer
    The correct answer is A and B. Beans and vegetables add fiber and vitamins to your meals. Next time you're cooking, just add a cup of your favorite canned beans or fresh or frozen vegetables to soups, stews, casseroles, and other entrees.
  • Which of the following makes a healthy between-meal snack?

     

    A. A handful of nuts

     

    B. Hummus and carrot sticks

     

    C. A slice of whole wheat bread with jelly

     

    D. An 8-ounce cup of nonfat or low-fat yogurt

     

    E. Any of the above

    Correct Answer
    The correct answer is any of the above. A healthy snack is a good way to quell your hunger in between meals. Rather than grabbing a bag of chips or reaching into the candy jar, consider one of the options above. Greek yogurt has more protein. Just watch for added sugar in yogurt. Fruits and vegetables are also healthy choices.
  • What is the healthiest way to cook fish, meat, and poultry?

     

    A. Grilling

     

    B. Baking

     

    C. Broiling

     

    D. All of the above

    Correct Answer
    The correct answer is all of the above. These cooking methods don't add extra oil or fat to your food. Make your meal even healthier by choosing lean cuts of meat and cutting away visible fat before cooking. And don't forget to remove the skin from chicken or turkey.
  • Buffets are healthy because you can choose your own food.

     

    A. True

     

    B. False

    Correct Answer
    The correct answer is false. The truth is that most people overeat when faced with an all-you-can-eat buffet. If you do find yourself at a buffet, try to fill up on salad and vegetables. Stay away from any foods that are creamy, crispy, breaded, fried, or battered.
  • How can you watch calories when eating out?

     

    A. Split a meal

     

    B. Order a salad or vegetable instead of fries

     

    C. Limit the alcohol

     

    D. Ask for sauces and dressings on the side

     

    E. All of the above

    Correct Answer
    The correct answer is all of the above. You can still make healthy choices when you eat out—it just takes a little work. Don't be afraid to ask for what you want. And before heading out, check out the menu online so you can make healthy choices ahead of time.