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Quizzes > Quizzes for Business > Healthcare

Take the Healthy Eating Knowledge Quiz

Test Your Nutrition Basics and Food Choices

Difficulty: Moderate
Questions: 20
Learning OutcomesStudy Material
Colorful paper art depicting fruits, vegetables, and quiz elements for a Healthy Eating Knowledge Quiz

I'm Joanna Weib, and I'm excited to guide you through this Healthy Eating Knowledge Quiz designed to boost your nutrition basics and balanced meal planning skills. With 15 multiple-choice questions, it's perfect for students and wellness enthusiasts alike. You can easily adjust every question in our editor to match your learning goals. Dive into related challenges like the Intuitive Eating Principles Quiz or the Healthy Aging Nutrition Quiz, and don't forget to explore more quizzes.

Which nutrient is the body's primary source of energy?
Vitamins
Protein
Carbohydrates
Fat
Carbohydrates are the main fuel for the body because they are easily converted into glucose. Other macronutrients provide energy but carbohydrates are the primary source. They support daily activities and brain function.
Which vitamin is essential for good vision and immune function?
Vitamin A
Vitamin K
Vitamin C
Vitamin D
Vitamin A supports healthy vision by maintaining the retina and aids immune response. It is commonly found in carrots and leafy greens. Deficiency can lead to night blindness.
How many calories are provided by one gram of fat?
2 calories
7 calories
9 calories
4 calories
Fat delivers approximately 9 calories per gram, which is more than double the energy from carbohydrates or proteins. This higher energy density makes fats an important concentrated energy source. It also plays roles in nutrient absorption and hormone production.
According to general dietary guidelines, how many cups of fruits are recommended per day for adults?
1 cup
2 cups
4 cups
5 cups
Most guidelines recommend about 2 cups of fruits daily for adults to meet vitamin and fiber needs. This helps support overall health, digestion, and nutrient intake. Intake may vary based on age, sex, and activity level.
Which of the following is the most nutrient-dense snack?
Potato chips
Carrot sticks
Soda
White bread
Carrot sticks are high in vitamins, minerals, and fiber while being low in calories. Nutrient-dense foods deliver more essential nutrients per calorie. Processed snacks like chips, soda, and white bread have fewer vitamins and fiber.
A meal plan is low in dietary fiber. Which food addition would best increase fiber content?
Cheese
Chicken breast
Beans
Butter
Beans are rich in dietary fiber, which supports digestive health and satiety. Adding beans to meals is a simple way to boost fiber intake. Dairy and fats like butter and cheese contain little or no fiber.
Compared to refined grains, whole grains are higher in which nutrient?
Cholesterol
Added sugars
Dietary fiber
Sodium
Whole grains retain the bran and germ, which contain most of the fiber and nutrients. Refined grains lose these layers during processing. Fiber aids digestion and helps regulate blood sugar.
A cereal package lists 250 calories per serving and 2 servings per container. How many calories are in the entire container?
500 calories
750 calories
125 calories
250 calories
If there are 250 calories in one serving and two servings in the container, multiply 250 by 2 to get 500 calories. This total reflects the entire package. Always check serving sizes to manage calorie intake.
Which visual cue best represents a 3-ounce cooked meat portion?
A ping-pong ball
A golf ball
A baseball
A deck of cards
A 3-ounce portion of cooked meat is roughly the size of a deck of cards. Visual cues help with portion control without measuring tools. Other objects like a baseball or golf ball are not equivalent to a 3-ounce serving.
To balance a breakfast consisting of white bread toast, bacon, and cheese, which addition would improve its nutritional balance?
Sausage links
Fresh fruit
More cheese
Extra butter
Adding fresh fruit introduces fiber, vitamins, and minerals that are lacking in a meal high in refined carbs and fat. This improves balance by providing antioxidants and nutrients. Extra butter, cheese, or sausage increases saturated fat and calories.
What is the recommended daily sodium limit for most adults according to dietary guidelines?
1500 milligrams
2300 milligrams
1000 milligrams
3000 milligrams
Most guidelines set a limit of 2300 mg of sodium per day to reduce blood pressure and heart disease risk. Some populations may aim for 1500 mg, but 2300 mg is the general recommendation. Excess sodium can lead to fluid retention and hypertension.
Which oil is considered a healthy source of monounsaturated fats?
Olive oil
Butter
Coconut oil
Palm oil
Olive oil is rich in monounsaturated fats, which support heart health and lower LDL cholesterol. Coconut oil is high in saturated fats, and butter and palm oil also have higher saturated fat content. Choosing monounsaturated fats can be beneficial.
A serving size of 1 tablespoon of peanut butter is best approximated by which visual cue?
Deck of cards
Thumb nail
Thumb tip
Golf ball
One tablespoon of peanut butter is approximately the size of the tip of your thumb from the first joint up. This visual cue helps with portion control to manage calorie and fat intake. A golf ball or deck of cards is much larger.
On a Nutrition Facts label listing 20g total carbohydrates and 5g dietary fiber, what are the net carbohydrates per serving?
20 grams
15 grams
25 grams
5 grams
Net carbohydrates are calculated by subtracting dietary fiber from total carbohydrates, so 20g minus 5g equals 15g. This value reflects the carbs that impact blood sugar. Label reading helps people manage carbohydrate intake.
Which nutrient plays a key role in supporting immune function and collagen production?
Vitamin C
Calcium
Vitamin D
Iron
Vitamin C is essential for synthesizing collagen, which maintains skin and connective tissues. It also supports immune cell function and antioxidant defense. Iron and calcium have other specific roles but do not have this dual function.
In a 1600-calorie meal plan with 30% of calories from fat, how many grams of fat should be consumed?
48 grams
60 grams
67 grams
53 grams
Thirty percent of 1600 calories is 480 calories from fat. Since each gram of fat provides 9 calories, dividing 480 by 9 equals approximately 53 grams. This calculation ensures macronutrient balance.
Which of the following foods is highest in nutrient density (nutrients per calorie)?
Soda
Cheese
Spinach
White rice
Spinach offers high levels of vitamins, minerals, and antioxidants for very few calories, making it extremely nutrient-dense. Cheese is calorie-dense with less relative micronutrient variety. Grains and sodas provide energy but fewer micronutrients per calorie.
Following a macronutrient ratio of 50% carbohydrates, 20% protein, and 30% fat in a 2000-calorie diet, how many grams of protein are recommended per day?
50 grams
100 grams
150 grams
200 grams
Twenty percent of 2000 calories equals 400 calories from protein. Since protein contains 4 calories per gram, 400 divided by 4 equals 100 grams. Tracking ratios supports balanced nutrient intake.
A food label shows 600 mg of sodium per 150-gram serving. What is the sodium content per 100 grams?
450 milligrams
350 milligrams
500 milligrams
400 milligrams
To find sodium per 100 grams, divide 600 mg by 150 g to get 4 mg per gram, then multiply by 100 g to get 400 mg. This unit conversion helps compare products by weight. Accurate label reading aids dietary management.
For a patient with hypertension, which meal plan modification will most effectively reduce sodium intake?
Replace canned soup with low-sodium fresh vegetable soup
Snack on salted nuts
Add extra table salt
Use regular soy sauce
Switching to a low-sodium fresh vegetable soup eliminates the high salt often found in canned varieties. This change significantly lowers daily sodium intake. Adding salt or using salty condiments increases sodium rather than reducing it.
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Learning Outcomes

  1. Identify key nutrients and their health roles
  2. Analyse meal plans for balanced nutrition
  3. Evaluate healthy vs unhealthy food choices
  4. Apply portion control strategies effectively
  5. Demonstrate knowledge of dietary guidelines
  6. Master label-reading skills for healthier choices

Cheat Sheet

  1. Understand the Six Essential Nutrients - Dive into proteins, carbs, fats, vitamins, minerals, and water, and learn why each one is a VIP for your body. Think of proteins as construction workers building muscles, while vitamins are like tiny coaches cheering on your immune team. healthline.com
  2. Analyze Balanced Meal Plans - Master the art of mixing lean proteins, whole grains, and vibrant veggies so your plate looks like a rainbow party. By creating meals with the right portions, you'll fuel your body and brain without going overboard (we're talking no food comas!). fda.gov
  3. Evaluate Healthy vs. Unhealthy Food Choices - Learn to spot nutrient-packed foods versus sneaky sugar bombs and salt monsters. Choosing an apple over a candy bar can level up your energy and mood in minutes! fda.gov
  4. Apply Portion Control Strategies - Use fun hacks like smaller plates or the "hand portion" trick to keep your servings in check. Even healthy munchies can tip the scale if you go overboard, so let's pick smart sizes. fda.gov
  5. Understand Dietary Guidelines - These official pointers are your personal roadmap to a balanced diet, highlighting fruits, veggies, grains, proteins, and dairy in just the right amounts. Keep up-to-date with these tips to stay on track and impress your friends with your nutrition know-how! fda.gov
  6. Develop Label-Reading Skills - Become a food detective by decoding serving sizes, calories, and nutrient facts on any package. This superpower helps you choose snacks that fuel your goals, whether that's aceing exams or rocking your next game. eatgathergo.org
  7. Recognize the Impact of Added Sugars - Uncover how extra sugars lurk in sodas and sauces, and why too much can lead to energy crashes or even health hiccups down the road. Reach for fruit's natural sweetness when you need that sugar kick without the crash landing. fda.gov
  8. Identify Healthy Fats - Distinguish hero fats like those in avocados, nuts, and olive oil from villains like trans fats in fried snacks. Including the right fats boosts brainpower and keeps your heart happy - plus they taste amazing! healthline.com
  9. Monitor Sodium Intake - Too much salt can spike your blood pressure, so getting familiar with daily limits is key. Fresh ingredients win here, since they naturally have less sodium than their processed pals. fda.gov
  10. Stay Hydrated - Water is the ultimate refresher for your cells, helping with everything from digestion to focus in class. If plain water feels boring, jazz it up with fruit slices or sparkling bubbles for a tasty twist. healthline.com
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