(Information obtained from Preparing Adolescents for Young Adulthood (PAYA), Handbook for Skill Development, Massachusetts Department of Social Services – click here to visit website)
Good nutrition and a balanced diet are important to keep us healthy. Are you nutrition savvy? Test your knowledge below by answering true or false to each question:
True or False (click the blue boxes to reveal the answer)
- One cup of canned peas contains about 300 times more sodium (salt) than one cup of fresh peas.
True. Foods that contain preservatives or are processed have much more sodium than fresh foods. For example,
- one cup of canned mushroom soup has 1,193 milligrams of sodium.
- one cup of low fat cottage cheese has 921 milligrams of sodium
- one fresh egg has 69 milligrams of sodium
- One pound of body fat contains 3,500 calories.
True. Therefore, if you are trying to lose some weight and would like to lose one pound per week, you will have to either eat 3,500 fewer calories than you regularly eat or burn up 3,500 more calories through physical activity each week.
- One tablespoon of liquid honey has fewer calories than one tablespoon of whole granulated sugar.
False. One tablespoon of liquid honey has approximately 60 calories whereas one tablespoon of white sugar has about 46 calories. You should also be aware that sugar is an ingredient in many foods, including some you might never have suspected --soups, spaghetti sauces, salad dressings, etc. Sugar appears under many different names on food product labels. Here are some of the most common:
Dextrose, Fructose, Corn Sweetner, Sucrose, Glucose, Corn Syrup, Natural Sweetners, Malt, Raw Sugar, Honey, Molassess, Maple
- All three types of fat (saturated, monounsaturated, and polyunsaturated) raise the level of cholesterol in the blood and can increase the risk of heart attack or stroke.
False. It is the saturated fats that raise the level of cholesterol in the blood. Red meats and dairy products contain a lot of saturated fats. Cholesterol is a kind of fat which our bodies produce. We actually need some cholesterol for our cells and to make hormones. Too much cholesterol, however, will stick to the walls of our arteries and eventually clog the flow of blood. That's when heart attacks or strokes can occur.
Monounsaturated fats do not affect the levels of cholesterol in the blood. Examples include olive and peanut oils. Polyunsaturated fats lower the level of cholesterol in the blood. Most vegetable oils are polyunsaturated. So when, you are planning meals, remember to choose polyunsaturated fats over saturated ones, and try not to eat too many foods containing saturated fats.
- One cup of popcorn (without butter or margarine) has fewer calories than three potato chips.
True. One cup of popcorn (without butter or margarine) has only 25 calories while three potato chips have approximately 34 calories. If you are not sure which foods are high or low in calories, check a food calorie chart. What you learn may help you make better choices in planning what you'll eat for breakfast, lunch, dinner, and snacks.
- A small order of French fries has the same amount of calories as a small ice cream cone.
False. The order of French fries has approximately 220 calories while a small ice cream cone has 150 calories.
When you choose a snack or order at a fast food restaurant, be aware of what you’ll be eating. Consider the nutritional value, the amount of fat, and the calories as well as your taste buds.
- You will have to walk one and one-half miles to burn off the number of calories in one regular donut.
True. A donut contains approximately 150 calories. If you walk for one and one half miles, you'll burn off approximately 150 calories.