Nutrition IQ Quiz Answers

1. Orange juice is a great morning beverage. 

 

False

 

Fruit juices should only be consumed in very small amounts, less then 4 oz at a time. Juice is high in sugar, will raise your blood glucose very quickly, is difficult for your liver to process and can stimulate weight gain. 

 

2. If trying to lose weight, your ideal breakfast is… 

 

B. Sausage, scrambled eggs & avocado. 

 

When trying to shed excess pounds you will want to increase your protein intake while lowering your starchy carbohydrate intake. This is so that you can balance your blood glucose levels and stimulate your body to convert fat cells into energy, resulting in weight loss! 

 

3. Drinking milk is a great way to build strong bones.

 

True... but with a caveat. 

 

Milk CAN be a very nutritious beverage, however this all depends on where the milk is coming from.

 

Conventional dairy products come from cows that are confined to small indoor spaces, fed unnatural diets of GMO grains and soy while being pumped full of hormones & antibiotics. These are unhealthy cows that are in turn producing unhealthy milk. Prior to hitting the grocery market shelves, the dairy is pasteurized under extreme heat which kills majority of the nutrients & enzymes as well as making it much more difficult to digest. This is a major factor in why so many people experience digestive upset from conventional dairy.

 

On the other hand, grass-fed /grass-finished & raw milk is very nutritious and I highly recommended it's consumption, if tolerated.  This is because the cows are given ample space to roam, graze on their natural diet of nutritious green grass and soak up Vitamin D from the sun. These happy cows are in turn well nourished and so is their milk! 

 

4. Eating too many eggs will raise cholesterol and can contribute to heart disease.

 

False

 

It has been scientifically proven that consuming eggs will not lead to raised cholesterol and that they can actually improve your HDL (aka"good") cholesterol levels.

 

Your liver produces cholesterol when it needs to repair cells from injury, inflammation and free-radical damage. Cholesterol can be considered your body's internal band-aids. If your diet is high in quality sources of cholesterol, your liver will produce less and any excess will just be broken down and eliminated. Therefore if you test high for cholesterol this is in indication that your body is fighting inflammation & working to repair and heal affected cells.

 

 If tolerated, pasture raised eggs are an excellent source of quality fats, protein and other important vitamins like A & B12!

 

5. When reading a food label, I look at _______ to determine if it is healthy for me. 

 

C. Ingredients

 

Knowing WHAT the food is made of is the most important aspect to determining if a food is actually healthy for you. Avoiding processed and refined foods that contain chemical additives and artificial ingredients is essential to providing your body with proper nutrition. 

Rule of thumb... if you don't know what an ingredient is, don't eat it!

 

6. It’s always healthier to eat “gluten free”. 

 

False 

 

Gluten free has become a buzz word that many packaged food companies are using to trick people into thinking that their product is good for you. While I recommend adopting a gluten free, whole foods diet, I do not recommend consuming packaged and processed foods labeled as “gluten free”. There are some quality products out there, but you should always be sure to read the label.

 

7. Red meat should be…

 

A. Enjoyed as long as it is “grass-fed/grass-finished”. 

 

Just as with dairy, cows that are raised on pasture, eating their natural diet of grass with plenty of space to roam & soak up the sun's rays will produce meat that is very nourishing and a great source of nutrients like Omega-3 fatty acids, B Vitamins and Iron.  

 

8. Examples of carbohydrates are…

 

    D. All of the Above 

 

Carbohydrates come from plant foods. These include vegetables, fruits, grains, legumes, nuts, seeds and anything made from them. The types of carbs that you want to limit are those that are high in sugar and starch like fruit, wheat, rice and potatoes as well as those that are refined and processed. 

 

This is because high sugar and starchy foods will raise your blood glucose too high, too quickly. Resulting in hormone imbalance, weight gain, chronic inflammation and eventually disease. 

9. Which oil is the healthiest for cooking? 

 

B. Coconut oil

 

Coconut oil is a natural oil that is very heat stable, hence why it is mostly solid at room temperature.

 

Canola & other products labeled as "vegetables oils" are made by heating seeds up to very high temperatures in order to extract their oil. During processing these oils become oxidized and void of nutrients. They are loaded with toxic free-radicals which cause extreme damage to your cells leading to chronic inflammation, premature aging and degenerative diseases. No bueno!

 

10. Everything in moderation. 

False. 

 

I know, I know… I may get some flack for this. But the idea of “Everything in Moderation” can be a slippery slope for many of us. Our perceptions of what “moderation” is varies from person to person. 

 

For example, if you know that you are sensitive to dairy (conventional or raw) and that it causes digestive upset then my recommendation is that you should always streer clear of dairy. If consuming alcohol causes major problems to your life and/or health then the best option for you is to abstain from alcohol. And so on and so forth... 

 

Instead I prefer to say “somethings in moderation, for some people”. 

Thanks for taking my quiz!

The part can never be well unless the whole is well.

Plato

The content expressed on this website is the opinion of Jaime Heer, FNTP, RWP.

It is not to be considered medical advice. 

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Santa Barbara, CA

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