How Well Do You Know Basic Nutrition?


Just how good is your insight of Basic Nutrition? Have a bite on this test and see if you can gnaw off a major score!


Adults should aim to eat 700mg of calcium each day. Which of these foods contains 700mg of calcium?

Correct! Wrong!

100g of cheddar cheese (30g is the size of a matchbox) contains about 739mg of calcium. The other foods are good sources of calcium, but they don't come near to the recommended daily amount.

Where does most of your vitamin D come from?

Correct! Wrong!

Your body makes most of your vitamin D when you’re outside in the sunlight . You can also get small amounts from oily fish, eggs and fortified breakfast cereal.

How many 200ml glasses of water should you drink each day?

Correct! Wrong!

Women need about 1,600ml and men about 2,000ml of water each day. That’s about 8 – 10 glasses. But it changes depending on the temperature, humidity, if you’re exercising, pregnant or breastfeeding.

What's the difference between a 'use by' and a 'best before' date?

Correct! Wrong!

Foods that have a ‘use by’ date may be dangerous if you eat them after this date. After a ‘best before’ date, a food may not taste as good but probably isn't harmful.

Which of these foods doesn’t count towards your 5-a-day?

Correct! Wrong!

The answer is 'potato chips'.

For a food to be considered ‘low-sugar’, how much sugar should it have in it?

Correct! Wrong!

A low-sugar food should contain no more than 5g of sugar per 100g and a low-sugar drink no more than 2.5g per 100ml.

Which of these take-away coffees has the most calories?

Correct! Wrong!

A medium skimmed mocha has the most with a huge 981 calories. That’s nearly half of the recommended 2000 calories that a woman should eat and drink each day!

How much of the recommended intake of protein should be from seafood?

Correct! Wrong!

Americans get an average of 3.5 ounces of seafood a week, but it's recommended that we more than double that to 8 ounces a week. That would be 20% , or a fifth, of the recommended weekly amount of protein foods. To do this, we should substitute one serving of seafood for one serving of meat or poultry each week.

Which of these seafoods should we NOT eat more of?

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We should eat more wild and farmed seafood -- including shellfish, such as shrimp, oysters, and crab -- but we should avoid fish with high mercury content. Four kinds of fish -- tilefish, shark, swordfish, and king mackerel -- have relatively high mercury content and should be eaten only occasionally. Pregnant women should avoid these fish (and limit white albacore tuna to 6 ounces per week).

Green peas are an example of a lean protein that can replace meat in your diet.

Correct! Wrong!

The answer is 'false'. Green peas are considered a starchy vegetable like white potatoes, and we should limit starchy vegetables. Beans and peas that are protein foods include kidney beans, pinto beans, black beans, garbanzo beans (chickpeas), lima beans, black-eyed peas, split peas, and lentils. We should eat more of these sources of protein.

What food is the largest single source of saturated fat in the American diet?

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Cheese provides 8.5% of all the saturated fat Americans eat, and pizza is the second largest source, followed by grain-based desserts and dairy desserts. Burgers rank No. 7, behind chicken dishes and sausages/hot dogs.

What type of food is the biggest single source of sodium in the American diet?

Correct! Wrong!

Yeast Breads provide 7.3% of the sodium in the average American diet. It is closely followed by chicken dishes, pizza, and pastas. The latest dietary guidelines recommend eating less than 2,300 milligrams of sodium daily -- and no more than 1,500 milligrams a day for anyone 51 or older, African-Americans, and people with high blood pressure, diabetes, or chronic kidney disease. About half of all Americans are in the 1,500-milligram-a-day group.

Which of these fatty foods is healthiest for cooking?

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Experts recommend replacing solid fats, such as butter, with small amounts of oil. Oils such as olive, corn, safflower, and sunflower should be used rather than solid fats, such as butter, stick margarine, shortening, or lard.

It's a good idea to replace some of your moderate physical activity with high-intensity physical activity.

Correct! Wrong!

The answer is 'true'. Vigorous activity provides benefits that are similar to those of moderate physical activity in half the time. For example, you might replace some of your brisk walking with jogging or running. But start slow. Give yourself time to build up to more intense exercise. And remember: Any kind of physical activity is better than sitting on the sofa.

Which of these is a good strategy to decrease the amount of food you eat at a party?

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Mindless eating is one major factor in eating too much. Other strategies for partygoers include eating a light meal or snack before going to a party, thinking about whether you are hungry before going back to the food table, taking only small portions of food, and concentrating on healthy food options.

How Well Do You Know Basic Nutrition?


Well, we’re not sure what diet you’re on, but this performance clearly showed a deficiency in your knowledge of basic nutrition. You took a bite of too many wrong answers and that’s why your score looks so ragged and unhealthy. Understanding healthy nutrition is so important, so we suggest you learn the basics right away. Pass this little quiz over to your friends and see if they can manage a hearty score!