Reading Time: 4 minutesHow much do you know about calories, nutrients and health? Test your knowledge.
Q1) Which of these three foods contain high amounts of saturated fats?
- Nuts, seeds, vegetable oils
- Bacon, cheeseburgers, whole-fat milk
- Avocados, olive oil, canola oil
Q2) Research has found eating wholegrain foods is associated with lower rates of:
- Heart disease
- Type 2 diabetes
- Weight gain
- All of the above
Q3) If you want to eat chocolate which is the best choice, health-wise?
Q4) How does a high-fibre diet help you lose unwanted body fat?
- Fibre binds with body fat molecules and carries them out of the body as waste
- Fibrous foods are bulky, filling and low in fat, so you consume fewer kilojoules
- Fibre destroys dietary fat before absorption can take place in the small intestine
Q5) When should you refrigerate hot food or leftovers?
- Leave hot food or leftovers on the bench for a few hours or overnight before putting them in containers in the fridge
- Refrigerate leftovers once the steam stops rising
- Straight away, while they’re still steaming
Q6) Which vitamin is known as the ‘sunshine vitamin’?
- Vitamin C
- Vitamin A
- Vitamin D
Q1 – B: Saturated fats occur naturally in many foods but the majority of saturated fats mainly come from animal products, including meat and dairy foods. These foods also contain dietary cholesterol. In addition, many baked goods and fried foods can contain high levels of saturated fats. Some plant foods, such as coconut oil, also contain primarily saturated fats, but are not high in cholesterol.
Q2 – D: The most recent Australian Dietary Guidelines recommend we should enjoy grain foods of mostly wholegrain and/or high cereal fibre varieties. This recommendation is based on scientific evidence that shows eating wholegrain foods is associated with lower rates of heart disease, type 2 diabetes and colon cancer as well as lower rates of weight gain over time. Overall, the research shows you get the greatest health benefits if you have three to five serves each day.
Q3 – A: Dark chocolate is lower in fat and has more antioxidants than other chocolate, so it is preferable to other chocolate varieties. But moderation is always the key.
Q4 – B: High fibre foods are often bulky and therefore filling; they also tend to be low in fat. In many cases, people who are overweight or obese can lose body fat simply by increasing dietary fibre. A person on a high-fibre diet is likely to eat less food and so consume fewer kilojoules.
Q5 – B: Hot food or leftovers should be cooled in the fridge as soon as the steam stops rising. It takes longer to cool large portions of food, so it is better to divide portions into smaller batches before cooling. Under ideal conditions, cooked food can be stored in the fridge for a few days. If you want to keep it longer, freeze the food immediately after cooling in the fridge.
Q6 – C: Vitamin D is a fat soluble vitamin naturally present in very few foods, but available at no cost thanks to nature through the ultra-violet rays of the sun. With little Vitamin D available from dietary sources, especially for vegetarians and vegans, it is very important that we spend adequate time in the sunshine to avoid having deficiencies. As over exposure to the sun comes with its own danger of skin cancer, just make sure you sun yourself on either side of the peak period; avoid exposure between 10am and 3pm. Short bursts in the sun (outside peak UV times) are better for making vitamin D than long periods of exposure.