What Do You Know About Nutrition?
There are so many nutrition myths floating around - people on fad diets and false information that is being given out by "nutritionists" or other health imposters.
As a Registered and a Licensed Nutrition/Dietitian, I am here to help ensure that all the incorrect information being delivered is accurate and scientifically researched information.
A Registered Dietitian is an individual who has met the educational requirements from the Academy of Nutrition and Dietetics (AND) and the Commission on Dietetic Registration (CDR). For more information, please click on the following link: Academy of Nutrition and Dietetics.
In honor of Eating Disorder Awareness Week, my team and I from Foodwise are here to provide a fun quiz with basic nutrition questions. If you miss a question, we are here to help correct your current belief or knowledge. Please reach out if you have any additional questions: [email protected]
Good luck and have fun!
Which of these is NOT considered a nutrient?
Foods providing nutrients are digested by gastric acid and digestive enzymes in the stomach and small intestine where the nutrients are released than absorbed through the intestinal wall for transport via the blood throughout the body.
Soluble and insoluble fibers are found in plant-based foods that are resistant to being digested.
What percentage of your daily consumption should be vegetables?
The typical American eats less than 20% of the amount of vegetables recommended in updated dietary guidelines released by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services for 2015 - 2020.
The good news is that the goal of 100% is within reach for most of us! The guidelines, which are accompanied by a new food guide icon, say we should focus more on dark green, red, and orange vegetables, beans, and peas.
Free-range chicken is more healthy and guaranteed to be produced more humanely than other chickens.
"Free range" means that the birds have access to an outdoor pen, not that they necessarily go outside. And if they do, it may just be a small concrete yard.
Some small-scale farmers do raise their chickens on pasture in a more humane and eco-friendly way. However, a lot of free-range poultry comes from large factory farms, similar in many ways to regular industrial poultry production.
How much fiber should you aim for every day?
A cup of Raisin Bran with a banana (10 grams), a cup of broccoli (6 grams) , a pear (5 grams), a sweet potato with skin (5 grams), and a slice of whole-wheat bread (2 grams) get you within that range.
Honey, agave, and coconut sugar are better than table sugar (white sugar).
Sugar is sugar. No form of it offers significant nutritional advantages. That goes not only for honey, agave, nectar, and coconut sugar, but for healthier-sounding forms of sugar as well, including molasses, evaporated cane juice, and fruit juice concentrate.
The only reason to substitute one for another is taste. For example, honey is sweeter than table sugar, while coconut sugar is less sweet and has a more caramel taste.
What is a standard serving of peanut butter?
The recommended size for a single serving of peanut butter is 2 tablespoons. An amount equivalent to a little more than 1 ounce and roughly the size of a small ping pong ball.
Which food group contains iron?
Eat a balanced, healthy diet that includes good sources of iron to prevent any deficiencies. Combine vegetarian sources of iron with Vitamin C in the same meal.
For example: a bell pepper bean salad, spinach with lemon juice, or fortified cereal and berries.
A gluten-free diet should be followed by everyone and is the healthiest.
Individuals who have Celiac Disease require a gluten-free diet for health reasons. Ingestion of gluten in these individuals causes an adverse reaction which damages intestinal cells and can lead to serious health problems.
People who experience an adverse reaction to gluten, but who do not have Celiac Disease may have non-celiac gluten sensitivity (also called a "gluten sensitivity"). In this condition, the problems caused by gluten are not thought to be as extensive as in Celiac Disease, but for both conditions, the treatment is a gluten-free diet.
The gluten-free diet is sometimes promoted as a way to lose weight, or as a "healthier" diet for the general population. These claims are unfounded. The gluten-free diet is healthier for people with gluten-related disorders (Celiac Disease or gluten sensitivity), but there is no evidence that it is beneficial for people who do not have these conditions.
For more information, refer to gluten.org.
What is the best way to lose weight?
How many grams of protein, per kilogram of body weight, does a healthy, active individual (male or female) typically need?
The Institute of Medicine's protein RDAs are calculated using 0.8 grams of protein per kilogram of body weight. This means an adult who weighs 68 kilograms needs at least 54 grams of protein each day.
The RDA for pregnant and nursing women is 71 grams of protein per day.