Healthy Eating Quiz—Group Talk—Week Commencing 19th May 2025.
- friendsonajourney2
- 2 days ago
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1. Which of the following foods is NOT a good source of protein?
A. Vegetables
B. Eggs
C. Dairy products
Answer: A. Vegetables
2. Why should you eat a diversity of colourful foods in the diet?
A. Colourful foods taste better
B. Each colour provides different health benefits
C. Colourful foods can last longer
Answer: B. Each colour provides different health benefits
3. Oranges are a good source of which vitamin?
A. Vitamin A
B. Vitamin C
C. Vitamin E
Answer: B. Vitamin C
4. Consuming too much meat may increase the risk of which diseases?
A. Osteoarthritis
B. Alzheimer’s disease
C. Gout
Answer: C. Gout
5. Which of the following foods is good for vision and eye health?
A. Chicken
B. Salmon
C. Tomatoes
Answer: B. Salmon
6. Calcium plays a key role in teeth and bone health. Which of the following foods is a great source of this mineral?
A. Cheese
B. Rice
C. Olive oil
Answer: A. Cheese
7. Vegetables are great sources of which types of carbohydrates?
A. Starches
B. Sugars
C. Fiber
Answer: C. Fibre
8. Grains like wheat, barley, rice, or oats are staple foods in many parts of the world. In general, which one is better for your health: refined grains or whole grains?
A. Whole grains
B. Refined grains
C. They are the same
Answer: A. Whole grains
9. Which of the following foods is least likely to result in food poisoning?
A. Salad
B. Mayonnaise
C. Pork
Answer: B. Mayonnaise
10. Which of the following is NOT a feature of the Mediterranean diet?
A. High intake of olive oil
B. High intake of veggies and fruits
C. High intake of dairy products
Answer: C. High intake of dairy products
11. Which part of an egg is richer in protein and contains very few calories?
A. Egg yolk
B. Egg white
C. Egg shell
Answer: B. Egg white
12. Which fruit is in the common proverb: “… a day keeps the doctor away”?
A. An apple
B. A banana
C. A grape
Answer: A. An apple
13. Vitamin A is largely available in natural food sources with which colour?
A. Green
B. Bright red
C. Purple
Answer: B. Bright red
14. Which vegetable is the favourite food of the fictional character Popeye the Sailor Man?
A. Broccoli
B. Spinach
C. Cucumber
Answer: B. Spinach
15. Which kind of food contains a lot of probiotics, which are friendly bacteria that can help with digestion and the immune system?
A. Fermented foods
B. Baked goods
C. Dairy products
Answer: A. Fermented foods
16. Which of the following facts is true about honey?
A. It never spoils
B. It has the same nutritional profiles as sugar
C. It is especially good for children under 1 year old
Answer: A. It never spoils
17. Rice, spaghetti, and bread are good sources of which macronutrients?
A. Protein
B. Fats
C. Carbohydrates
Answer: C. Carbohydrates
18. What is the best cooking method for broccoli to protect its nutrients?
A. Baking
B. Frying
C. Steaming
Answer: C. Steaming
19. Compared to regular yoghurt, strained Greek yoghurt is lower in which component?
A. Sugar
B. Salt
B. Protein
Answer: A. Sugar
20. Which beverage should you drink to replenish the body after a workout?
A. Tea
B. Water
C. Wine
Answer: B. Water
21. Which of the following foods is free of gluten, a type of protein that may cause allergic reactions in some individuals?
A. Barley
B. Rye
C. Quinoa
Answer: C. Quinoa
22. If you are a vegan or vegetarian, which plant-based food can be an alternative source of protein?
A. Tofu
B. Kimchi
C. Asparagus
Answer: A. Tofu
23. Which type of milk contains the most protein per glass?
A. Soy milk
B. Trim milk
C. Almond milk
Answer: B. Trim milk
24. If you are constipated, which of the following foods can help ease the symptoms?
A. Beef
B. Beans
C. Cheese
Answer: B. Beans
25. Which of the following is an advantage of eating white meat, such as chicken or duck, compared to red meat like beef or pork?
A. White meat is rich in protein
B. White meat is low in fat
C. White meat is easy to prepare and cook
Answer: B. White meat is low in fat
26. In addition to sunlight, which food is a good source of vitamin D, an important nutrient for teeth and bone health?
A. Fruits
B. Bread
C. Red meat
Answer: C. Red meat
27. Which mineral is often added to salt and can be found in most shellfish or sea fish?
A. Iodine
B. Iron
C. Magnesium
Answer: A. Iodine
28. Which spice is the main ingredient of Golden milk, an increasingly popular drink to prevent illness and boost immunity?
A. Rosemary
B. Garlic
C. Turmeric
Answer: C. Turmeric
29. Which is the healthiest type of olive oil thanks to the use of natural methods to extract and standardise the oil for purity?
A. Extra-virgin olive oil
B. Pure olive oil
C. Refined olive oil
Answer: A. Extra-virgin olive oil
30. True or false? Half a can of baked beans has more fibre than an apple
True
False
Answer: True. Half a 420g can of baked beans is bursting with around10g of fibre, four to five times that of an apple. For quick, summer meals keep baked beans in the pantry, along with their high-fibre cousins chickpeas, lentils and kidney beans.
31. Which of the following is considered a starchy vegetable?
Broccoli
Capsicum
Corn
Spinach
Answer: Corn. All vegetables are good for us, but some contain more carbohydrates than others. Corn, potato, yams and kumara are considered starchy vegetables, so include them in the carb quarter of your dinner plate. Non-starchy vegetables are low in carbs and kilojoules — think lettuce, cucumber, tomato, cauliflower, Asian greens and carrots. Fill at least half your plate with this type of vegetable.
32. In which foods would you find the energy-boosting mineral, iron?
Steak
Spinach
Wholegrain bread
Kidney beans
Answer: All of them! Iron is found in both animal and plant sources, but our bodies are better able to absorb the iron found in red meat. You can increase your iron absorption from plant foods by pairing them with vitamin-C rich foods. Try adding red capsicum to your next stir-fry, or orange segments to a spinach salad.
33. Rank these foods from the highest to lowest number of kilojoules.
2 squares (20g) Lindt dark chocolate
small fillet (100g) NZ King salmon
2 slices (40g) full-fat cheddar
20 almonds (25g)
Answer: Salmon (1160kJ), almonds (620kJ), cheese (600kJ), chocolate (470kJ). While NZ King salmon is considerably higher in kilojoules than a couple of squares of chocolate, it’s rich in healthy omega-3 fats and is a great source of protein. Instead of focusing solely on the kilojoule content of a food, consider its nutritional value too. Nuts are rich in protein, fibre and unsaturated fat, but will have more kilojoules than a handful of potato chips that are devoid of nutrients.
34. What’s the best way to get enough vitamin D for healthy bones?
Adequate intakes of vitamin D are hard to achieve through diet alone. Between September and April a daily walk or another outdoor activity with some skin exposed to the sun in the early morning or late afternoon is recommended. Between May and August getting that activity in the hours around noon when UVB levels are highest, is best for vitamin D production. Vitamin D is found in small quantities in a few foods such as fatty fish (salmon, herring and mackerel). Liver, eggs and fortified foods such as margarine and some low-fat dairy products (milk and yoghurt) also contain very small amounts of vitamin D.
35. Packaged foods are the main source of unhealthy sodium in our diets. Which is the best guide as an upper limit to look for?
1000mg per serve
600mg per serve
100mg per serve
600mg per serve. When comparing two products, use the ‘per 100g’ column and choose the one with the lowest amount of sodium. To limit the salt in your diet, look for ‘no-added-salt’ or ‘reduced-salt’ versions of pantry staples such as stock, baked beans, canned legumes and tomato paste.
36. True or false? A teaspoon of sugar has more kilojoules than a teaspoon of honey
True
False
False. Honey has 92kJ per teaspoon, whereas sugar has just 66kJ. Both are considered ‘free sugars’, the kind the World Health Organization recommends we limit our intake of. For an average adult, it’s suggested we have no more than six teaspoons of sugar each day. To put that in perspective, a 600ml bottle of Coke has 14 teaspoons of free sugars!
37. Which bread has a lower glycaemic index (GI)?
Sourdough
Wholemeal
Sourdough. Both are more filling than white bread, but authentic sourdough is made with an acidic lactobacillus culture which helps lower its GI to about 54 (wholemeal is around 74, but bread will vary). Before you switch though, be aware that many supermarket sourdoughs don’t use this culture and so they have a high GI similar to white bread, which can be as high as 90.
38. A good guide to a serve of red meat is…?
Your hand
1/2 your plate
Your palm
Your palm. Many of us easily overdo our intake of meat, and a high intake of red meat is known to increase our risk of colorectal cancer. Wave goodbye to massive 300g T-bone steaks. When you’re shopping, look for raw cuts of around 100g-125g, which is about the size and thickness of your palm. To help you reduce your meat intake why not incorporate 1-2 meat-free meals to your week.
39. Which nutrient is the most filling?
Fat
Carbohydrate
Protein
Protein. Research shows that people who follow higher protein diets experience less hunger and are better able to maintain a healthy body weight. Fibre and low-GI carbohydrates also help you stay full. So for a healthy start to the day, try a protein-rich smoothie made with fruit and reduced-fat milk, and a slice of grainy toast with peanut butter.
40. Which milk has the most protein per glass?
Almond milk
Trim milk
Soy milk
Standard (blue) milk
Trim milk. When the fat is removed from milk, the other components of milk (protein, carbohydrate, minerals and water content of milk) adjust upwards to compensate. This gives trim milk a high 10g of protein per glass, whereas blue top milk has 8.3g per glass. Soy milk sits at around 8g protein per glass, thanks to protein-rich soy beans or soy protein isolates. At the other end of the spectrum — almond milk has around 1.5g protein per 250ml, making it a poor substitute for cow’s milk.
41. What is a healthy portion of nuts?
10g
30g
50g
30g. A small handful of nuts every day has been linked to a reduced risk of heart disease. An easy way to manage your portions is to divide a large bag into smaller 30g servings in small containers or zip-lock bags. 30g of nuts is equivalent to around: 25 almonds; 20 pistachios; 31/2 (flat) tablespoons cashews; 3 (flat) tablespoons of pine nuts; or 8 Brazil nuts. Note: if you eat Brazil nuts every day, no more than 2-3 is advised, so use a variety of nuts.
42. Which of the following foods are gluten free?
Potato chips
Quinoa
Milk chocolate
Brown rice
Glucose syrup
They are all (usually) gluten free! As you can see, being gluten free doesn’t guarantee a food is healthy. So it pays to look beyond the front-of-pack marketing claims to find out what else a food contains. It pays to be careful when choosing packaged gluten-free foods such as biscuits, muffins and cake mixes — don’t be fooled by the ‘health halo’.
43. True or false? Coconut oil is better for you than olive oil
True
False
False. Gram for gram, coconut oil and olive oil both contain the same kilojoules, however olive oil contains just 17 per cent saturated fat compared to around 90 per cent in coconut oil. Much of the research used to promote coconut oil is on medium-chain triglycerides, but this evidence is misconstrued as being applicable to coconut oil. It’s not! On the other hand extra virgin olive oil is linked to reduced risk of heart disease and some cancers.
44. Sort these drinks in order of their caffeine content
250ml can of Red Bull
250ml cup of plunger coffee
250ml cup of instant coffee
250ml cup of black tea
Black tea (57mg), Red Bull (80mg), instant coffee (83mg), plunger coffee (100mg). While some people are caffeine sensitive and need to minimise their intake, most adults can tolerate 3-400mg each day and it can even be good for us. However it’s easy to overdo the caffeine, especially with coffee on tap or large bottles of energy drink. High amounts of caffeine are really not good for us!
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