You eat three meals a day, try to exercise a minimum of three days a week, and keep your fridge stocked with fresh fruits and vegetables. But how much do you really know about nutrition? It’s National Nutrition Month and we challenge you to the quiz below. Then be sure to visit our Facebook page all month to get healthy recipes and tips all month long to help you live a nutritious lifestyle.
FACT OR FICTION? National Nutrition Month® Quiz
Circle the correct answer.
- A healthy eating style includes a limited number of foods. FACT or FICTION?
- Vegetable oils are an appropriate substitute for solid fats. FACT or FICTION?
- Physical activity must be done for at least 10 minutes in order for it to be considered beneficial as a form of exercise. FACT or FICTION?
- Portion sizes and serving sizes are the same thing. FACT or FICTION?
- It is recommended that calories from added sugars be limited to less than 10% of calories per day. FACT or FICTION?
- At least half the grains eaten daily should be whole grains. FACT or FICTION?
- One cup of calcium-fortified soy milk is considered one cup from the Dairy Group. FACT or FICTION?
- Meals that include seafood are recommended weekly. FACT or FICTION?
- Most Americans get enough dietary fiber on a daily basis. FACT or FICTION?
- Everyone needs the same number of calories, which is 2,000 calories per day. FACT or FICTION?
Whether you aced the quiz above or you could use a crash course in nutrition, we have some quick and easy tips you can start putting into practice today.
10 Health Tips You Can Start Today
1. Eat Breakfast
Start your morning with a healthy breakfast that includes lean protein, whole grains, fruits and vegetables. Try making a breakfast burrito with scrambled eggs, low-fat cheese, salsa and a whole wheat tortilla or a parfait with low-fat plain yogurt, fruit and whole grain cereal.
2. Make Half Your Plate Fruits and Vegetables
Fruits and veggies add color, flavor and texture plus vitamins, minerals and dietary fiber to your plate. Make 2 cups of fruit and 2 ½ cups of vegetables your daily goal. Experiment with different types, including fresh, frozen and canned.
3. Watch Portion Sizes
Get out the measuring cups and see how close your portions are to the recommended serving size. Use half your plate for fruits and vegetables and the other half for grains and lean protein foods. To complete the meal, add a serving of fat-free or low-fat milk or yogurt.
4. Be Active
Regular physical activity has many health benefits. Start by doing what exercise you can. Children and teens should get 60 or more minutes of physical activity per day, and adults at least two hours and 30 minutes per week. You don't have to hit the gym—take a walk after dinner or play a game of catch or basketball.
5. Get to Know Food Labels
Reading the Nutrition Facts panel can help you shop and eat or drink smarter.
6. Fix Healthy Snacks
Healthy snacks can sustain your energy levels between meals, especially when they include a combination of foods. Choose from two or more of the MyPlate food groups: grains, fruits, vegetables, dairy, and protein. Try raw veggies with low-fat cottage cheese, or a tablespoon of peanut butter with an apple or banana.
7. Consult an RDN
Whether you want to lose weight, lower your health-risks or manage a chronic disease, consult the experts! Registered dietitian nutritionists can help you by providing sound, easy-to-follow personalized nutrition advice.
8. Follow Food Safety Guidelines
Reduce your chances of getting sick with proper food safety. This includes: regular hand washing, separating raw foods from ready-to-eat foods, cooking foods to the appropriate internal temperature, and refrigerating food promptly. Learn more about home food safety at www.homefoodsafetyorg.
9. Drink More Water
Quench your thirst with water instead of drinks with added sugars. Stay hydrated and drink plenty of water, especially if you are active, an older adult or live or work in hot conditions.
10. Get Cooking
Preparing foods at home can be healthy, rewarding and cost-effective. Master some kitchen basics, like dicing onions or cooking dried beans.
[Source: Academy of Nutrition and Dietetics]
All of the nutrition information out there can seem overwhelming – but it doesn’t have to be! Assess where you are, commit to making healthy choices, start small, and give yourself grace. Both physical activity and nutrition are important. Let’s get healthy together!
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