Here’s a little pop quiz that will help you make the grade when it comes to good nutrition!  We’ve tried to be sneaky, so you’ll first see the three questions.  Then, you can scr…o…ll… down for the answers!
    

POP QUIZ:

1)  Which of the following foods contains the most fiber?

A) ½ cup baked beans
B) A turkey sandwich made with whole grain bread
C) 1 prepared package of instant oatmeal
D) 1 cup of fresh, whole strawberries

2)  Which nutrient do Americans obtain the least of in their daily diet?

3)  What mineral found in servings of fruits and vegetables can help mitigate the effects of sodium in your diet?

OK, pencils down…

   

        

  

   

  

     

ANSWERS: 

Now score yourself - and take note on whether you need to make some adjustments to your diet!  

1)  Answer: A - Beans are an excellent source of fiber. In only a ½ cup of canned or baked beans , there is 7 grams of fiber which is double that found in the other choices.

2)  Vitamin E.  The nutrient Americans obtain the least of is vitamin E which is unfortunate as it helps to protect against cell damage and may protect against heart disease (recommended amount is 15 milligrams).*  Sources of vitamin E include green leafy vegetables, nuts and vegetable oils. One ounce of almonds is ½ the daily recommended amount of vitamin E.

3)  Potassium.  Potassium, a trace mineral essential for growth and good health, helps to reduce the rise in blood pressure caused by high-sodium foods. Potassium can be found in fruits, vegetables, leafy greens, legumes, and dairy products. Daily recommended adult intake of potassium is around 4,700 milligrams.*   Some recommended foods are : a banana (422 milligrams), 1 cup cooked spinach (574 milligrams), 1 cup edamame (886 milligrams); 1 baked sweet potato (694 milligrams).  Or, just swig down a glass or more of orange juice (3/4 cup, 355 milligrams).

Class dismissed!

    

* Source: The Dietary Guidelines for Americans (released every 5 years by the Department of Agriculture (USDA) and Health and Human Services (HHS).  Dietary Guidelines for Americans 2005, specifically citing the Food Sources of Selected Nutrients.