Download Quiz: The Elements of a Balanced Meal

Quiz: The Elements of a Balanced Meal
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1. Which one of the following is a healthy type of cooking fat, containing naturallyoccurring, unsaturated “good” fats?
Margarine
Pork fat (lard)
Olive Oil
Well done! It is difficult to definitively answer questions about what is healthy and what is
unhealthy. Almost all foods can be part of a healthy diet if they are consumed in reasonable
amounts. In this case, we can talk about which oils tend to be HEALTHIER. Olive oil tends to
be healthier than the other types of fat listed here. If you’re using olive oil for a stirfry or to
saute onions and garlic, you want to keep cooking temperatures moderate - at medium heat
instead of high heat. If you see smoke, the oil is too hot. Avoid overheating oil if at all
possible.
Palm Kernel Oil
2. True or false? Since some fats have been shown to raise cholesterol, we should try to
cut out all types of fat from our children’s diets.
True
False
Well done! A certain amount of dietary fat is important for children’s growth and
development, especially for the development of the brain and nervous system. We should
focus on feeding children naturally occurring, unsaturated fats, like those found in olive oil,
avocados, and nuts. While we should limit foods with saturated fats (red meat, butter) and
“man-made” unsaturated fats (margarine, French fries), we should not remove ALL types of
fats from our children’s diets. Remember, moderation is key!
3. True or false? The key to a healthy vegetarian diet is eating large amounts of one
source of vegetable-based protein.
True
False
Well done! Variety is the key! By combining a variety of vegetable protein sources, we can
obtain all of the essential amino acids in sufficient quantities. Examples of complete
vegetarian protein combinations include lentils & rice, black beans & corn tortillas, whole
wheat pita bread & hummus, whole grain pasta & broccoli with tofu. These are all good
choices for a balanced vegetarian meal.
4. True or False? All fats, including omega-3 and trans fats, are uniformly bad for your
health.
True
False
Well done! A certain amount of fat is a necessary part of a balanced diet, especially for
growing children. The type and amount of fat is important. In general, Western diets contain
too much saturated fat (the kind that typically comes from animal products like red meat).
Limiting the amount of red meat and full-fat dairy products you consume is probably wise,
but there are plenty of "good types" of fat, like those found in avocados, nuts, fish and
unsaturated cooking oils like olive oil. Even these good fats should not be consumed in
excessive quantities (in fact, no food should!) The key is to increase the variety of healthy,
delicious foods in our diets while controlling the overall portions of the things we eat. This
will leave us feeling satisfied and less likely to overeat.
5. Which of the following is NOT true about eggs?
Organic eggs tend to be free of antibiotic residues.
Eggs contain all of the essential amino acids in amounts necessary to qualify as a "complete
protein."
When cooking eggs, margarine is preferable to butter because it often contains trans fats that
elevate LDL cholesterol.
Well done! “Organic” eggs were produced by chickens raised without growth hormones or
unnecessary antibiotics. Also, the chickens ate organic feed, which was not grown with
pesticides or fertilizers. When eggs are “free range”, the chicken who produced them was
allowed to roam freely instead of being confined to overcrowded, dark chicken coops where
infectious diseases are more likely to spread. In conventional (non-organic) eggs, farmers
routinely give antibiotics to chickens to prevent them from spreading diseases. The down-side
is that both the eggs and the chickens are more likely to carry antibiotic-resistant pathogens
(like salmonella). Using a small amount of butter to cook an egg is preferable to using
margarine because the process of hydrogenating vegetable oils (to make them into solid
margarine) generates trans fats, a known risk factor for cardiovascular disease. (PS: My
grandmother always used a bit of butter... what about yours?)
6. True or False? A well-balanced meal contains a small portion of vegetables, a large
amount of protein, and a source of simple carbohydrates.
True
False
Well done! In general, Western diets tend to be too high in protein. We generally overestimate the amount of meat, poultry and dairy products that our children need to stay healthy.
We also tend to choose animal sources of protein over vegetable sources (like nuts, beans and
legumes), especially in parts of the world that rely heavily on processed foods. A healthy meal
should have a generous portion of delicious, appealing vegetables, a source of complex
carbohydrate (like brown rice) and a small amount of protein. Simple carbohydrates (like
sugar) are not an important part of a balanced meal.
7. Chicken and brown rice, broccoli stir-fry, and whole grain bread with cheese are
examples of meals with a ___________ . (Choose the best answer to fill in the blank.)
Low Glycemic Index
Well done! The glycemic index is a measure of how quickly blood sugar levels rise after
eating a particular food. Foods that do not raise blood sugar levels as quickly have a low
glycemic index, like whole grain bread with cheese, brown rice with chicken, fruits, and
vegetables. Foods that raise blood sugar levels more quickly have a high glycemic index, like
white bread, white rice, and sodas.
High Glycemic Index
8. True or False? Butter is high in fat and should not be used to grease pans when nonstick sprays are available.
True
False
Well done! The propellant in many commercial non-stick sprays contains chemicals like
Butane that is also a component of the gas used to make automobiles run. A small amount of
butter is almost certainly a better way to grease a baking dish (and it tastes better too!) If
you're vegan, use a nut-oil like almond or walnut oil to prevent baked goods from sticking.
9. True or false? Unsaturated fats are usually liquid at room temperature, while
saturated fats are usually solid at room temperature.
True
Well done! In saturated fats, the fatty acids are straight and flat, so they pack together densely.
As a result saturated fats are usually solid at room temperature (ex: butter). In naturally
occurring unsaturated fats, the fatty acids are kinked, so they cannot pack together as tightly
and are usually liquid at room temperature (ex: olive oil).
False
10. True or False? Compared with unprocessed “whole” foods, processed foods are
equally healthy for our children because nutrients are usually back added to these foods.
True
False
Well done! Many processed foods are stripped of their nutrients to increase the shelf-life of
the product. Even when synthetic nutrients are “added back” these foods are still not as
healthy for us as the original, whole food. Furthermore, many companies only add back
synthetic nutrients so that they can market the food as a “healthier choice” to consumers.
Don’t fall for it! Nature’s healthiest foods (like fruits and vegetables) don’t come in packages
that advertise their nutritional value to the consumer. Make sure not to overlook these
important parts of a healthy diet.
11. Which of the following are TRUE about balanced meals? Select the TWO correct
answers.
Water is an ideal drink for a balanced meal, but small amounts of juice are also acceptable
Well done! This is true of balanced meals.
Dish size does not affect the amounts that children eat
Well done! False! When given larger plates, individuals tend to eat more food than when
given smaller plates, even though they report being equally satisfied!
Family time during balanced meals can be beneficial for children’s development
Well done! This is true of balanced meals.
12. True or False? Whole grain foods, like brown rice and whole grain bread, contain
more fiber than refined or heavily processed foods, like white rice and white bread.
True
Well done! Whole grain foods contain more fiber than refined foods. Remember, fiber is
important for promoting gut health, regulating cholesterol, preventing constipation, promoting
fullness, and accelerating food transit through the digestive tract.
False
13. Which of the following is NOT an important role of dietary fats for children?
Facilitating brain development
Promoting nervous system functioning
Preventing fullness
Well done! Dietary Fats help promote fullness in children, not reduce it. Also, they perform
the other roles in brain development, nervous system functioning, organ cushioning, and
insulation.
Insulation of the body
14. True or False? Homemade tomato sauce tends to be healthier than store-bought,
partly because it does not need preservatives.
True
Well done! Store-bought sauces usually contain preservatives and are much higher in salt and
sugar than homemade sauces. Additives in store-bought sauces like corn syrup and
maltodextrin are used to increase shelf-life or improve the "mouth-feel" of a product that is
less fresh than its homemade counterpart. Homemade tomato sauce can be made in approx. 10
minutes, using fresh tomatoes, onions, garlic and a few simple spices like salt and pepper (or
paprika, basil, oregano, etc) for flavor. In addition, you can add mushrooms or sauteed ground
meat to make variations on your pasta sauce. Warning: if you make your own pasta sauces for
a few months consecutively, your children may refuse to eat the kind that comes out of the jar.
Mine do!
False
15. You are making a soup with carrots, peas and yellow squash, lots of fresh herbs, and
some chicken thigh meat. You have seasoned it with salt, pepper, some other spices and
a squeeze of fresh lemon juice. What could you add to make this soup into a complete,
balanced meal, all in one pot?
Broccoli
Brown rice
Well done! This soup already has a source of protein (the chicken) and some vegetables
(carrots, peas and squash). In order to make this soup into a complete, balanced meal, it would
need a source of complex carbohydrates.
Chicken breast