Nutrition Basic Pre and Post Test for Classes

Basic nutrition pre/post-test

  1. A healthy, balanced diet includes these three major nutrients (macronutrients):
    a. calories, fat, carbohydrate
    b. carbohydrate, protein, fat
    c. protein, fiber, fat
    d. calories, water, fiber
    e. I don’t know
  2. Which foods provide more of the essential nutrients that we’re often lacking?
    a. fruit, vegetables, and protein shakes
    b. seafood, whole grains, and gluten-free foods
    c. fruit, vegetables, whole grains and seafood
    d. I don’t know
  3. Bread, cereal, fruit and vegetables are the best source of which important nutrient?
    a. protein
    b. fat
    c. carbohydrate
    d. water
    e. I don’t know
  4. Chicken, legumes (dried beans and peas), fish, soy foods and eggs are a good source of which nutrient?
    a. protein
    b. fat
    c. carbohydrate
    d. water
    e. I don’t know
  5. Which foods are part of the dairy group?
    a. milk, eggs and cheese
    b. milk, cheese and yogurt
    c. soy milk, eggs and cheese
    d. I don’t know
  6. Use these plate proportions for healthy meal planning:
    a. ½ protein, ½ vegetables
    b. 1/3 protein, 1/3 vegetables, 1/3 fruit
    c. ½ vegetables and fruit, ¼ protein, ¼ whole grains
    d. I don’t know
  7. Which nutrient has the most calories per gram of weight?
    a. carbohydrate
    b. protein
    c. fiber
    d. fat
    e. I don’t know
  8. Which type of fat helps promote a healthy heart and cardiovascular system?
    a. saturated
    b. trans
    c. mono-unsaturated
    d. partially hydrogenated
    e. I don’t know
  9. Healthier types of fat are typically:
    a. liquid at room temperature
    b. solid at room temperature
    c. I don’t know
  10. Which food components provide little nutritional value and can be harmful when we eat too much?
    a. salt, sugar, saturated fat
    b. sugar, cholesterol, whole grains
    c. salt, cholesterol, fiber
    d. I don’t know
  11. Which of the following are sugar-sweetened beverages that provide little to no nutritional value?
    a. 100% fruit juice
    b. 100% vegetable juice
    c. fruit juice drinks
    d. I don’t know
  12. Which type of grain is the healthiest and contains the most natural nutrients?
    a. enriched grains
    b. refined grains
    c. multi-grains
    d. whole grains
    e. I don’t know
  13. What percentage of our grain intake (bread, cereal, rice, pasta, crackers) should be whole grains to support overall good health?
    a. 25%
    b. 50%
    c. 75%
    d. 100%
    e. I don’t know

Resources:

Dietary Guidelines for Americans. http://www.health.gov/

Choose My Plate. USDA. http://www.choosemyplate.gov

Reposting about Turkey

For food writers everywhere the month of November seems to demand that we write about preparing that Thanksgiving meal….including the big bird. This whole process may seem daunting for those that only roast a turkey one time a year. The big meal means lots of food which can result in potential food safety problems—there just never seems to be enough room in the refrigerator to keep it safe. And then what to do with the leftovers?
Over the past several years we’ve posted on this blog numerous articles about these topics. Instead of trying to find a new twist this year….we’re “reposting” some of the more popular Thanksgiving related articles.

Lean Protein: Spotlight on Turkey – Turkey can be a good source of inexpensive low-fat protein. This is a good time of the year to catch a sale on turkey, if you have the space, why not put a one or two in the freezer?
https://news.nutritioneducationstore.com/lean-protein-spotlight-turkey/

Three Turkey Tips – quick tips about washing the turkey, pink meat near the bones and the best temperature to use a a guide to know when you’re turkey’s done. Includes a handout, too!
https://news.nutritioneducationstore.com/three-turkey-tips/

How NOT to Thaw that Turkey –don’t try these at home! Sometimes people try the unusual (and frequently not-so-safe) methods for thawing their turkeys. Recommendations for safe thawing, too. https://news.nutritioneducationstore.com/how-not-to-thaw-that-turkey/

Thanksgiving Quiz or You Want to do What with that Turkey? Five question quiz (along with the answers) on turkey food safety including tips on thawing the turkey and what to do when it’s till frozen the day before Thanksgiving. Includes a PDF of the quiz.
https://news.nutritioneducationstore.com/thanksgiving-quiz/

How old is that Turkey? Advice on what to do with that year-old turkey in your freezer. Spoiler alert: cook it! Post includes tips for those who (obviously) don’t cook turkey that often.
https://news.nutritioneducationstore.com/how-old-is-that-turkey/

All Over But the Leftovers— A five question quiz that reinforces the basics of safe Thanksgiving (and year round) leftover practices. Another PDF quiz included.
https://news.nutritioneducationstore.com/all-over-but-the-leftovers

Early November Checklist –Think ahead with these ideas that can make the shopping, storing and cooking that Thanksgiving dinner easier, including cleaning out the freezer and finding your food thermometer.
https://news.nutritioneducationstore.com/early-november-checklist/

Thinking About Turkey—a few last minute thoughts about that Thanksgiving turkey including what to do if your forgot to thaw out the turkey and healthy turkey “tradeoffs.” https://news.nutritioneducationstore.com/thinking-about-turkey/

Please feel free to print and share these articles and handouts with your clients.
May you have a happy, healthy and food safe holiday.

Cheryle Jones Syracuse, MS
Professor Emeritus, The Ohio State University

Check out our new menu planning items:

Are Your Holidays Healthful? A Quiz

Do you keep your holiday celebrations good for your health? Find out with this brand-new quiz!

Questions:

Dancing at a Party1. What is the most featured item in the display of foods at your holiday party?

a) Cookies
b) Meats
c) Fruits and vegetables
d) Cheeses

2. True or false? I make sure to get at least some physical activity during most days of the week.

3. Some smart ways to control portion size at meals include…

a) Making a healthy plate.
b) Sharing a meal
c) Being aware of the calorie content of the foods you purchase.
d) All of the above

4. True or false? I make sure to eat a healthful high-fiber breakfast every morning.

Answers:

Holiday Platter1. c) Fruits and vegetables
For the most healthful holiday celebration, make fruits and vegetables the start of any buffet you set up. You can keep things simple with crudités and some yogurt-based dips, or you can get fancy and roast up your favorite vegetables and serve them on a platter, drizzled with a little bit of sauce and garnished with parsley. Add bowls of berries and sliced fruit too!

2. True
To stay healthy during the holidays, it’s wise to sneak in a little physical activity whenever you can, even though things are busy. According to the Physical Activity Guidelines for Americans, “Being physically active is one of the most important steps that Americans of all ages can take to improve their health.”

Check the Label3. d) All of the above
If you’re having a holiday gathering at a restaurant or coffee shop, check out any nutrition information that’s available online. Make sure that the portion size of what you want to order is reasonable. If it’s not, look for alternatives. Then, if you want to get or make something that only comes in a large portion, share it with a friend or family member. Finally, if you’re picking up a treat for a holiday gathering, check the labels! Use the Nutrition Facts to calculate serving size, nutrient content, and much more! Making a healthy plate will help you put your foods in the right proportions, too.

4. True
Starting your day off with a balanced and high-fiber breakfast is a smart way to stay healthy this holiday season. After all, breakfast is associated with a lower BMI, fewer calories consumed during the day, and a better diet. Plus, a healthful breakfast not only gives you energy, but also increases cognitive function. Some ideas include high-fiber cereal with nonfat milk, and fruit, or lowfat yogurt and fruit, or egg whites and fruit. A smoothie made with fruit and skim milk is also a great start.

How did you do? Do you know the nuts and bolts of staying healthy during the holidays?

3 Activity Ideas to Boost Whole Grain Knowledge

Whole grains are often great for health, yet most Americans consume too many refined grains and miss out on the benefits of whole grains… while adding excess empty calories to their eating patterns.

To help your audience learn about whole grains, their health benefits, and how to incorporate them into a healthful eating pattern, I’ve put together a few engaging activities just for you!

(And, if you’re really patient, you’ll find a PDF handout hidden in the post as well).

Take a look…

Activity #1: Whole Grain Shopping Sleuths

Gather a few packages of foods that have varying whole grain content. Divide participants into groups and give each group a collection of those packages. Have the groups line up their foods in terms of most to least whole grains per serving.

Once everyone has finished making their selections, review their work as a class.

Highlight the importance of using the Nutrition Facts label to evaluate whole grain content and draw everyone’s attention to which words to look for in ingredient lists. Make a note of front-of-package claims as well. Was anyone fooled by statements that hint being wholesome but are not whole grain, like, “100% Stone Ground,” “Multigrain,” “Honey Wheat,” etc? Explain the importance of 100% whole grains. Note that stone ground can be whole grain but you should check the ingredient list to be sure.

If time permits, have the groups combine to line up all the product packages from most to least whole grains. How did everyone apply the knowledge from your discussion?

Activity #2: Whole Grain Swaps

This is a brainstorming activity, so all you’ll need is a space to write down people’s ideas (a whiteboard or giant notepad works especially well) along with a writing utensil. Much of the information that could help your clients internalize this lesson can also be found in the Go for the Whole Grain poster, though it is not required.

Discuss the health benefits of whole grains. How do they impact blood sugar? Heart health? General nutrient intake?

Once your group seems to have a solid grasp of the importance of whole grains to a balanced eating pattern, move on to common grain foods. Which contain whole grains? Which contain refined grains?

Finally, to get to the crux of the matter, list common refined grain foods on your writing surface. What substitutions can people make in order to consume fewer refined grains and more whole grains? Discuss the ideas as a class, writing out compelling switches as you encounter them.

Activity #3: Whole Grain Quiz

Distribute copies of the handout How Well Do You Know Whole Grains? Have participants take the quiz individually (this makes a great icebreaker or take-home assignment too), and then bring everyone together to go over the answers, addressing any questions they might have about the information provided. If you’d like, you can distribute prizes like these whole grain stickers to people who got the most correct answers.

Nutrition Math Quiz

Recently I was asked for STEM nutrition and health materials. Do you ever address STEM topics with your clients?

STEM stands for science, technology, engineering, and math, and these subjects are a priority among many of the educators I know. To add one more resource to your arsenal of STEM topics, I am proud to present this quick nutrition math quiz, which can be used in your next email blast or as an icebreaker for your next presentation (or however else you’d like).

Nutrition Math Quiz:

Question #1: How many ounces of liquid are there in a cup?

A) 4
B) 6
C) 8
D) 1o

Question #2: At what temperature (in degrees Fahrenheit) does water usually boil?

A) 202
B) 212
C) 222
D) 500

Question #3: How many grams of sugar are there in a teaspoon?

A) 4
B) 8
C) 12
D) 16

Question #4: What is the energy density of a pound of flour?

A) 1651
B) 1492
C) 1000
D) 6

Question #5: What is the energy density of a pound of sugar?

A) 1558
B) 1607
C) 1775
D) 2000

BONUS: Compare the energy density of a pound of potatoes with the energy density of a pound of French fries.

Nutrition Math Quiz Answers:

  1. C) 8
  2. B) 212, though altitude affects the boiling point. To calculate the temperature at which water boils in your area, take 1 degree away from 212 for every 500 feet you are above sea level.
  3. A) 4
  4. A) 1651
  5. C) 1775
  6. Bonus: A pound of potatoes has roughly 347 calories, while a pound of French fries has approximately 1,415 calories. The regular potatoes have roughly 1/4 of the energy density of French fries, which makes them the more healthful option because they are lower in calories and empty calories, yet higher in nutrients than their fried counterparts.

Here is a collection of other fabulous STEM resources…

 

Nutrition Month Activity Idea

Yes, I know that Nutrition Month is drawing to a close, but I couldn’t resist sharing one last activity idea to promote good health. Plus, this activity doesn’t have to be limited to March — use it anytime you want to teach a nutrition lesson!

I planned this activity around the topics in the Nutrition at a Glance Poster so that you could help your audience internalize 3 keys to balanced nutrition. If you don’t have the poster, no sweat! Just address the topics with your class before you begin the activity.

Divide everyone into three groups and assign one of the three topics on the poster to each group:

  • Let Macronutrients Put Their Best Food Forward
  • Get Your Vitamins and Minerals from Food
  • Avoid Extra Processed Food Dangers by Reading Food Labels

Explain that each group is going to come up with 5 Jeopardy-style pairs of questions and answers about their assigned topic. If computers or smartphones are available, let the students use those to research fun facts and key points to address in their questions.

As the groups work, circulate around the room addressing any issues they might have and reviewing their question and answer pairs to make sure that they’re both accurate and answerable.

Once all the groups have their 5 questions, reconvene the class. Have the macronutrients group present their questions to the vitamins and minerals group, then have the vitamins and minerals group present their questions to the food label group. Finally, the food label group can present their questions to the macronutrients group. With this system, each group can engage deeply with 2 of the 3 topics on the poster.

As the teams are competing, keep score so that you can announce a winner at the end of the activity.

And what’s a good activity without a few prizes to motivate and reward your audience? Here are some of my favorites for Nutrition Month!

And for other great activities, don’t miss these fun posts…

Finally, what would Nutrition Month be without a little decoration? Check out these amazing materials…

Diabetes Pre and Post Test Questions

Diabetes Pre and Post Test Questions by Lynn Greiger, RDN, CDE

Download Word file: Diabetes Pre and Post Test

  1. Diabetes is a condition that is a result of:
    a. being overweight
    b. too much insulin
    c. not enough insulin or insulin isn’t working effectively
    d. eating too much sugar and drinking sweetened beverages
    e. eating fast foods and processed foods
    f.  I don’t know

2. Diabetes occurs due to problems in which organ?
a. intestines
b. stomach
c. pancreas
d. gallbladder
e. I don’t know

3. High blood sugar levels can cause:
a. increased thirst and urination
b. increased energy levels
c. weight gain
d. improved vision
e. I don’t know

4. Losing weight may have which benefits for people with diabetes?
a. help the body use insulin more effectively
b. lower blood sugar levels
c. decrease the risk of heart disease
d. All of the above
e. I don’t know

5. Healthy eating for people with diabetes means:
a. spacing meals and snacks evenly throughout the day
b. never eating snacks
c. eating only lean meat and vegetables
d. following a set meal plan
e. I don’t know

6. People with diabetes should NEVER eat or drink:
a. sweetened beverages like soda pop, sweetened iced tea, or juice drinks
b. any white-colored food
c. any type of fruit
d. pasta and rice
e. I don’t know

7. The nutrient that has the greatest effect on blood sugar levels is:
a. protein
b. carbohydrate
c. sugar
d. fat
e. salt
f. I don’t know

8. When grocery shopping, a person with diabetes should:
a. buy only special diabetic foods
b. buy only foods labeled ‘sugar-free’
c. avoid all foods that contain carbohydrate
d. read food labels to evaluate calorie, carbohydrate, and fat content of foods
e. I don’t know

9. Fiber is the part of food that:
a. causes blood sugar levels to rise higher
b. is incompletely digested and provides roughage
c. should be avoided by people with diabetes
d. can only be consumed in adequate amounts with supplements
e. I don’t know

10. Physical activity and exercise:
a. is never a good idea for people with diabetes
b. helps lower blood sugar levels
c. only counts when you exercise for at least 30 minutes at one time
d. has to hurt in order to be beneficial
e. I don’t know

Resources:
Living With Diabetes:  Recently Diagnosed. American Diabetes Association. http://www.diabetes.org/living-with-diabetes/recently-diagnosed/
National Diabetes Education Program. I Have Diabetes. http://ndep.nih.gov/i-have-diabetes/index.aspx

More diabetes education materials are in the Nutrition Education Store.

Quiz: Make a Healthy Plate

Quizzes are great vehicles for teaching key health lessons and making sure they stick. Today, as a special treat, I’d like to share one of the quizzes from the PowerPoint show Make a Healthy Plate. This show is one of the chapters in the 12 More Lessons of Wellness and Weight Loss program, which is a comprehensive employee weight loss program.

Are you ready for the sneak peek?

Which Plate?

All right, here’s the quiz. Take a look at the slide above. Which plate has the most calories? Is it Plate A, with a chicken fried steak and fries, or is it Plate B, the one filled with a chicken and vegetable stir fry alongside some brown rice?

Answer Slide

You may not be surprised to see that it’s Plate A that has the most calories, but look at how many more calories it has than Plate B. Plate A has 1,121 calories, while Plate B has only 356 calories. That’s a 765 calorie difference!

A closer look at Plate A

Let’s take a closer look at each plate. You get the calorie total in Plate A by combining an 8-ounce fried steak — which has 521 calories — with 6 ounces worth of French fries. That serving has 600 calories, which brings the total up to 1,121 calories. The fat content is nothing to sneeze at either. When the 21 grams of fat in the steak join the 33 fat grams in the fries, they add up to 54 total grams of fat on that plate alone!

Plate B

Now let’s do the same math for Plate B. A single cup of carrots and a cup of broccoli each have 54 calories. The chicken breast has another 140 calories, and the brown rice has 108 calories. When you add all that up, you get 356 calories for the plate. And the fat grams are much smaller as well. Each cup of vegetables has less than 1 gram of fat, and the brown rice has none at all. The chicken breast has 3 grams of fat, which brings the fat total for the whole plate to roughly 4 grams of fat.

That’s where I’m going to end the slide preview for today. This excerpt comes from pretty early in the Healthy Plate PowerPoint. The show goes on to cover the basics of MyPlate, the components of each My Plate food group, strategies for eyeballing the correct portions, ways to calculate the total calories on your plate, and even methods for “shrinking your plate” at each meal. Fun pop quizzes pepper the presentation, which ends with a review of its most important points.

And that’s just 1 chapter of the 12 that are featured in the 12 More Lessons of Wellness and Weight Loss program! I wasn’t kidding when I said that it was comprehensive. Check out the details for the 12 lessons in the link below…

Here’s a PDF copy of all the slides you saw today — feel free to use the quiz however you’d like!

Healthy Plate

And here are some other great resources from the Nutrition Education Store!

A New Path to More Fruits and Vegetables

Star fruitHave you ever seen the book 1001 Foods to Die For (2007 Madison Press Books)? A friend gave me this book, which features a collection of unique foods, rare ingredients, and exquisite recipes. We’ve had a lot of fun looking at the pictures and counting how many of these foods we’ve eaten. I’m only on 276 of the 1,001, so I’d better get busy.

Fruits and vegetables make up most of the items in this book. Some are exotic and others are more common, but all are considered special by the authors. I consider myself a “foodie” and even I have barely heard of many of these!

This got me thinking about what fruits and vegetables we do eat regularly.

Like most Americans, my grocery cart usually has bananas, apples, lettuce, tomatoes, carrots, broccoli, and the occasional bundle of asparagus, avocados, or peppers. Over time, I’ve found myself in a bit of a shopping and cooking rut. No wonder people have trouble filling half their plates with fruits and vegetables at each meal! As much as I like these foods, eating them over and over again can get boring.

So how can we encourage people to eat more fruits and vegetables?

How about with a new checklist or quiz? The book 1001 Foods to Die For has over 75 entries in the Fruits, Nuts and Vegetables chapter, and I’ve narrowed the list down to 30. How many of these foods have you tried? How many have your clients tried?

New Food Checklist

You can also use this list to inspire your clients. Have your students make their own lists of 12 foods they’d like to try this year. That could be just one new food each month!

The “I want to try list” doesn’t have to be from this list, feel free to let them add some of their own foods and leave space for “surprises” or yet-unknown foods.

Who knows, they might just add a new favorite to their you see something you haven’t tried before, buy it and try. Who knows, you might just add a new favorite to your fruits and vegetable repertoire of foods they like.

By Cheryle Jones Syracuse, MS, Professor Emeritus at The Ohio State University

We’re here to help you look your very best, right now. Here are some other fun resources to help your clients try new fruits and vegetables…

Fruit and vegetable posters

New products:

Fruit and Vegetable Challenge

All Over But The Leftovers

Thanksgiving TurkeysThanksgiving is tomorrow! Are you ready for it? Here’s a fun post from Cheryle Jones Syracuse that will remind your clients about food safety for leftovers, helping them keep their holiday celebrations safe and festive. Don’t miss the free quiz handout!

It takes hours — days if you count the shopping, planning, and chopping — to cook a Thanksgiving dinner. Then it usually takes less than one hour for the bountiful holiday meal to be eaten.

So, what’s left to do? The guests are watching football and it’s time to clean up (already?). This isn’t the time to forget about food safety. While overindulging can cause an upset stomach, so can eating food that was improperly handled or stored. Don’t get careless with those leftovers!

Here’s a quick quiz to use with your students or clients that can help reinforce some basic Thanksgiving (and year round) leftover practices.

Answer TRUE or FALSE to the following questions…

  1. TRUE or FALSE. Since it cooked for a long time, and you checked the temperature when it was done, and the refrigerator is so full, it’s okay to leave the turkey (and all the other goodies) to sit out for hours after the meal so that people can pick at it and make sandwiches.
  2. TRUE or FALSE. Food should be allowed to cool before you put it in the refrigerator.
  3. TRUE or FALSE. Leftover packs for guests should be refrigerated as soon as possible.
  4. TRUE or FALSE. Leftovers will keep for a week after Thanksgiving.
  5. TRUE or FALSE. A quick “zap” in the microwave is good enough to warm up your leftovers.

Answers:

  1. FALSE. Just because it’s a holiday and your refrigerator is full does not mean that the “two-hour rule” isn’t in effect. Food should not be allowed to sit at room temperature for more than two hours. Two hours is enough time for bacteria to multiply to the quantity that could cause foodborne illnesses. This is cumulative too. If you leave the leftovers on the dining room table for one hour, then later leave them out on the counter for 30 minutes to make sandwiches, you will only have a half-hour window left.
  2. FALSE. See above for the “two hour rule.” If you have a large amount of hot food, then it’s best to divide it into smaller portions and put them in the refrigerator as soon as possible. Or, better yet, cool the food by putting it in an ice bath or cold water bath before putting it into the refrigerator. On the same note, don’t store the stuffing inside the turkey.
  3. TRUE. It’s wonderful that you’re sharing the leftovers with your guests, but make sure that this food is safe too. Think about the two-hour rule. If they won’t be leaving for several hours, make sure this food is refrigerated. If they’re traveling for more than two hours, make sure that they have a cooler or way to keep the food cold for the trip.
  4. FALSE Leftovers should be eaten within 3 to 4 days. Keep them in the coldest part of your refrigerator (not the garage or the back porch). If you have more leftovers than can be eaten within the recommended leftover time (Monday), then you can freeze them. Frozen turkey, plain, will keep for 4 months at 0 degrees F or below. Turkey covered with broth or gravy will keep for 6 months at the same temperature. Stuffing and gravy will only be good for about a month. These foods will be safe for a longer time, but may become dry, lose flavor, or drop in quality. This goes for that turkey carcass too! If you don’t have time to make soup out of it right away, wrap it carefully and freeze it. Then it will be there to make soup when you have more time.
  5. FALSE Reheat leftovers thoroughly. Merely warming leftover gravy, sauces, and soups will not get them hot enough to kill bacteria. These foods should be simmered or boiled until they’re steamy hot throughout. If you’re using a microwave, cover your food while cooking and then allow standing time for a few minutes so that the temperatures inside can even out. Leftovers should reach at least 165 degrees F.

And there you have it! A quick quiz to help your clients celebrate Thanksgiving safely and happily, leftovers and all.

By Cheryle Jones Syracuse, MS, Professor Emeritus at The Ohio State Univeristy

Here’s an easy-to-print PDF copy of the quiz! Enjoy!

Leftovers Quiz

There are tons of holiday resources in the Nutrition Education Store — which will you try first?

Holiday Secrets Cookbook

Holiday Survival: Keep Off the Pounds PowerPoint and Handout Set

Holiday Poster Set