Download Perspective quiz issue 2 - The answers 1. Which of the following is

Perspective quiz issue 2 - The answers
1. Which of the following is the best source of essential omega-3 fatty acids?
Answer: c) Walnuts Omega-3 fatty acids are essential for maintaining long-term heart health, bone density and brain
function. Oily fish - such as salmon, mackerel and fresh tuna - are all good sources. However, tinned tuna
doesn't count because the canning process dramatically reduces its omega-3 content. Still, it's not all
about fish, you know: walnuts are another excellent source. Try drizzling walnut oil on your salad for a
fuss-free way to up your intake.
2. Which of the following is a good way to lower your cholesterol levels?
Answer: b) Eat an apple a day
Apples are high in the soluble fibre pectin, which can help lower cholesterol. But should you be watching
your egg intake? ‘Contrary to popular belief, foods containing cholesterol, such as eggs, don't
significantly influence blood cholesterol levels,' says nutritionist Colleen Campbell from the Weight Loss
Surgery Group. ‘There's no recommended limit on how many eggs you should eat. Try having a boiled
egg with wholemeal soldiers for breakfast, instead of pastries on the go.'
3. Which of the following doesn't count as one of your recommended five-a-day servings of fruit
and vegetables?
Answer: a) 4 new potatoes
It's sad but true: potatoes don't count as one of your five-a-day because they're classified as starchy
foods. However, all other tinned and frozen fruit and vegetables do count - although it's wise to watch
out for high sugar, salt and fat content. Baked beans are actually a valuable source of protein, fibre, iron
and calcium - while the tomato sauce is rich in lycopene, a powerful antioxidant thought to protect
against heart disease and some forms of cancer. Just make sure you opt for the reduced sugar and salt
varieties.
4. What colour should your urine be if you’re getting your recommended daily intake of water?
Answer: b) Pale and straw-coloured
In our temperate UK climate, we need around 1.5 to 2 litres of fluids - roughly six to eight glasses - each
day for healthy body function. A good way of knowing whether you're drinking enough is to check the
colour of your urine. If it's pale and straw-coloured, this usually indicates you're OK - but if it's very dark,
you could probably benefit from drinking more. Tired of water? Herbal teas, pure fruit juices and
smoothies all count towards your daily fluid intake, too.
5. Which of these foods has been proven to boost the body‘s ability to burn fat?
Answer: c) Neither of the above
It's a complete myth that some foods can help boost your metabolism. ‘The story stems from reports
about fad eating regimes, such as the Cabbage Soup diet - but any weight loss would have been down to
the overall reduced calorie intake, not the effects of the cabbage itself. Obviously, you can still lose
weight - and keep it off over time - by following a well-balanced, low-calorie diet that includes protein
and carbohydrates, as well as fruit and veg such as grapefruit and cabbage.
6. Which of the following contains the fewest calories?
Answer: a) A medium banana
A 130g banana contains approximately 86 calories - most of which come from slow-release
carbohydrates, making it a great post-exercise refuel snack. It also contains essential antioxidants,
potassium and vitamin B6 for healthy skin and hair. A large slice of bread and butter and 1tbsp olive oil
each contain around 120 calories. Think olive oil's good for you? Don't overdo it. Remember, it's
primarily a monounsaturated fat - and a little goes a long way.
7. Which food group contains the most calories, gram for gram?
Answer: c) They're both the same.
A calorie is a calorie is a calorie. High-protein/low-carbohydrate diets may be all the rage - but
regardless of the food source or group, if you take in more calories than your body requires, you will put
on weight. Carbs provide us with an essential source of nutrients that we can't always get from protein,
so it's better to moderate portions rather than cut carbs out altogether. Try choosing low-GI
carbohydrates - such as wholegrain breads, basmati rice and new boiled potatoes - which keep you
feeling fuller for longer.'
8. Which of the following is the healthier option?
Answer: c) It depends...
It seems the jury's still out on this one - but in any case, seeing as both margarine and butter are fats,
it's wise to use them sparingly. In the opinion of some nutritionists, butter is often the better choice as
it's high in saturated fat and dietary cholesterol - but it does provide vitamins A, D, E and K. Margarine
can contain trans-fatty acids, which arguably are worse than saturated fats: they have no dietary benefit
and may put you at risk of heart disease.'