Assuring Your Diet Passes the Test

How much do you really know about nutrition? This quiz, developed by the American Dietetic Assn., separates nutrition facts from nutrition myths.

Question: Which contains the least amount of saturated fat: two tablespoons peanut butter; one ounce natural Cheddar cheese; or two ounces bologna?

Answer: Animal products are the main sources of saturated fat in most diets. The peanut butter contains three grams of saturated fat. One ounce of Cheddar cheese has six grams and two ounces of bologna contain 6.4 grams.

True or false?: For a balanced diet, you should eat an equal number of servings each day from the four major food groups.

False: Suggested daily servings for most adults are: three to five servings vegetables; two to four servings fruits; six to 11 servings breads, cereals, rice and pasta; two to three servings meat, poultry, fish, dry beans, peas, eggs and nuts; two to three servings milk, yogurt and cheese.

True or false?: Turkey frankfurters contain less fat than all-beef frankfurters.

True: One turkey frankfurter contains about eight grams of fat while an all-beef one of equal size has nearly 13 grams.

Q: Which contains about the same amount of calcium as one cup of nonfat milk: two cups cottage cheese; 1 1/2 ounces natural cheese; one cup yogurt, or all of these?

A: All of these offer as much calcium as the nonfat milk, but some have more fat and calories because of the milk they are made from. Adults should choose low-fat or fat-free dairy products.

Q: How many grams of fat can you save at a fast-food restaurant if you “hold the mayonnaise” from your hamburger: five grams; 10 grams or 25 grams?

A: One tablespoon of mayonnaise has 10 grams of fat and 100 calories. It’s better to season a hamburger with low-fat flavors such as catsup and mustard.

Q: Which of these foods are not rich in complex carbohydrates: bread and corn; apples and grapes; split peas and crackers, or potatoes and rice?

A: Apples and grapes, like other fruits, are rich in simple sugars but contain no complex carbohydrates. Fruits, vegetables and grains together contribute to meeting total carbohydrate needs.

Q: Which is considered a safe rate of weight loss: one-half to one pound per week; two to three pounds per week; four to five pounds per week, or one pound per day?

A: Gradual weight reduction--such as a pound per week--is safer because it requires only slight changes in eating and exercise, which are easier to maintain.

Q: Running a mile burns about 100 calories. How many calories does walking the same distance burn: 50, 75, or 100?

A: Both activities burn about the same number of calories.

True or false?: All margarines contain fewer calories and less fat than butter.

False: Regular margarine and butter both contain about five grams of fat and 45 calories per teaspoon. Whipped butters and margarines contain less fat and fewer calories.