Nutrition 101Quiz

Which is Better and Why?

a) Mango sago with pomelo & bean curd

b) Mango ice cream

c) Peeled lychees

d) Banana cake

Which is Better and Why?

a) Mango sago with pomelo & bean curd

b) Mango ice cream

c) Peeled lychees

d) Banana cake

True or False?

White rice is a better choice than brown rice.

True or False?

White rice is a better choice than brown rice.

False: brown rice retains both the bran and the germ, while white rice is stripped down to the bare starch. The germ contains the majority of vitamins and minerals in rice and the bran contributes fiber.

Multiple Choice

To burn off the calories from only one Big Mac, a 68-kg person would have to run about:

a) 3 kilometers

b) 5 kilometers

c) 7 kilometers

d) 9 kilometers

Multiple Choice

To burn off the calories from only one Big Mac, a 68-kg person would have to run about:

a) 3 kilometers

b) 5 kilometers

c) 7 kilometers

d) 9 kilometers

Which is Better and Why?

a) Oranges

b) Orange juice

c) Orange soda

d) Orange gelato

Which is Better and Why?

a) Oranges

b) Orange juice

c) Orange soda

d) Orange gelato

True or False?

If you exercise every day, you can eat whatever you want.

True or False?

If you exercise every day, you can eat whatever you want.

False: you can easily eat far more calories than you could ever burn off each day.

Multiple Choice

The average Asian diet contains 7,600 to 11,400 mg of sodium each day. How much sodium does DASH recommended to help prevent hypertension?

a) 2,300 mg

b) 15 g

c) 5,000 mg

d) 10 g

Multiple Choice

The average Asian diet contains 7,600 to 11,400 mg of sodium each day. How much sodium does DASH recommended to help prevent hypertension?

a) 2,300 mg

b) 15 g

c) 5,000 mg

d) 10 g

Which is Better and Why?

a) Onion miso soup

b) Braised bok choy

c) Green onion pancake

d) Peeled carrots

Which is Better and Why?

a) Onion miso soup

b) Braised bok choy

c) Green onion pancake

d) Peeled carrots

True or False?

Carbohydrates are Fattening.

True or False?

Carbohydrates are Fattening.

False: the majority of your calories should come from carbohydrates. Whole grains, legumes, vegetables and fruit sources of carbohydrate are loaded with the vitamins, minerals and fiber that your body needs for optimum health.

Which is Better and Why?

a) Fried rice vermicelli

b) Steamed brown rice

c) Sticky rice

d) Omelet rice

Which is Better and Why?

a) Fried rice vermicelli

b) Steamed brown rice

c) Sticky rice

d) Omelet rice

True or False?

As long as I stay within my calorie budget, I can eat any kind of food I want and still lose weight.

True or False?

As long as I stay within my calorie budget, I can eat any kind of food I want and still lose weight.

True: Although a diet that consists of only pastries or fried chicken will probably not keep you full and will certainly not keep you healthy, weight loss is determined by the total number of calories you eat compared to calories you burn – not by the kinds of food you eat.

True or False?

Fiber is the indigestible part of carbohydrates.

True or False?

Fiber is the indigestible part of carbohydrates.

True: fiber is found primarily in vegetables, fruits and whole grains. It passes through your digestive system without being absorbed.

Multiple Choice

30 g of protein is equal to all of the following, EXCEPT:

a) 30 ml of sunflower seeds

b) 175 ml cooked beans

c) 4 fish balls

d) 1 package (20 g) dried shredded squid

Multiple Choice

30 g of protein is equal to all of the following, EXCEPT:

a) 30 ml of sunflower seeds

b) 175 ml cooked beans

c) 4 fish balls

d) 1 package (20 g) dried shredded squid

Which is Better and Why?

Which of the following breakfast choices at KFC is the best?

a) Cheese and chicken muffin

b) Shell pasta in thick tomato soup

c) Sausage with a honey biscuit

d) Flava roast chicken riser

Which is Better and Why?

Which of the following breakfast choices at KFC is the best?

a) Cheese and chicken muffin

b) Shell pasta in thick tomato soup

c) Sausage with a honey biscuit

d) Flava roast chicken riser

True or False?

Protein is the best source of energy for your body.

True or False?

Protein is the best source of energy for your body.

False: carbohydrates are your body’s preferred source of energy. While proteins serve a wide array of vital functions, they are not an ideal source of energy.

Which is Better and Why?

Which of the following McDonald’s choices is the best?

a) 4 pc McWings

b) Big N’ Tasty Burger

c) Fillet-O-Fish Sandwich

d) GCB

Which is Better and Why?

Which of the following McDonald’s choices is the best?

a) 4 pc McWings

b) Big N’ Tasty Burger

c) Fillet-O-Fish Sandwich

d) GCB

Multiple Choice

100 ml of fruit is equivalent to all of the following, EXCEPT:

a) 50 ml of dried raisins

b) 1 large orange

c) ½ grapefruit

d) 1 small banana

Multiple Choice

100 ml of fruit is equivalent to all of the following, EXCEPT:

a) 50 ml of dried raisins

b) 1 large orange

c) ½ grapefruit

d) 1 small banana

Which is Better and Why?

Which of the following restaurants is likely to have the most healthy food choices?

a) Sushi restaurant

b) Dim sum restaurant

c) Fast food restaurant

d) Bakery

Which is Better and Why?

Which of the following restaurants is likely to have the most healthy food choices?

a) Sushi restaurant

b) Dim sum restaurant

c) Fast food restaurant

d) Bakery

True or False?

To lose weight, you should eliminate all fat from your diet.

True or False?

To lose weight, you should eliminate all fat from your diet.

False: although most people eat more fat than they should, some fat is necessary in a healthy diet.

Which is Better and Why?

Which of the following meals from the Hong Kong International Airport is the best choice?

a) Fish ball soup with stuffed bean curd from Tsui Wah Eatery

b) Sirloin steak dinner from Café de Coral

c) Slice of pizza from Famous Famiglia

d) Cold crab and baby oyster omelette from Pak Loh Chiu Chow Restaurant

Which is Better and Why?

Which of the following meals from the Hong Kong International Airport is the best choice?

a) Fish ball soup with stuffed bean curd from Tsui Wah Eatery

b) Sirloin steak dinner from Café de Coral

c) Slice of pizza from Famous Famiglia

d) Cold crab and baby oyster omelette from Pak Loh Chiu Chow Restaurant

Multiple Choice

What is the rule of thumb for estimating calories for weight loss?

a) 10 to 15 kcal per kg

b) 15 to 20 kcal per kg

c) 20 to 25 kcal per kg

d) 25 to 30 kcal per kg

Multiple Choice

What is the rule of thumb for estimating calories for weight loss?

a) 10 to 15 kcal per kg

b) 15 to 20 kcal per kg

c) 20 to 25 kcal per kg

d) 25 to 30 kcal per kg

Multiple Choice

Which choice is likely to be highest in sodium?

a) Instant noodle cup

b) 10 pieces of grilled shrimp

c) 2 pieces of Original Recipe KFC chicken

d) 200 g of shirataki noodles

Multiple Choice

Which choice is likely to be highest in sodium?

a) Instant noodle cup

b) 10 pieces of grilled shrimp

c) 2 pieces of Original Recipe KFC chicken

d) 200 g of shirataki noodles

Multiple Choice

Which contains the least amount of saturated fat?

a) Coconut oil

b) Sesame oil

c) Lard

d) Mashed avocado

Multiple Choice

Which contains the least amount of saturated fat?

a) Coconut oil

b) Sesame oil

c) Lard

d) Mashed avocado

True or False?

Indirect calorimetry testing is the only way to know your true resting metabolism.

True or False?

Indirect calorimetry testing is the only way to know your true resting metabolism.

True: you can estimate your metabolism with a predictive formula, but the only way to get a truly accurate number is to measure with indirect calorimetry.

Multiple Choice

To burn off the calories from one egg tart, a 68-kg person would have to lift weights for about:

a) 75 minutes

b) 50 minutes

c) 25 minutes

d) 10 minutes

Multiple Choice

To burn off the calories from one egg tart, a 68-kg person would have to lift weights for about:

a) 75 minutes

b) 50 minutes

c) 25 minutes

d) 10 minutes

Multiple Choice

To help ensure a balanced diet, half of each meal should consist of:

a) Whole grains and dairy

b) Vegetables

c) Protein and vegetables

d) Fruits and vegetables

Multiple Choice

To help ensure a balanced diet, half of each meal should consist of:

a) Whole grains and dairy

b) Vegetables

c) Protein and vegetables

d) Fruits and vegetables

Multiple Choice

Which protein choice has the least amount of saturated fat?

a) Boiled chicken

b) Raw tofu

c) Crispy skin pork

d) Raw shrimp

Multiple Choice

Which protein choice has the least amount of saturated fat?

a) Boiled chicken

b) Raw tofu

c) Crispy skin pork

d) Raw shrimp

Multiple Choice

To burn off the calories from a 200 ml fruit soda, a 68-kg person would have to climb about:

a) 5 flights of stairs

b) 15 flights of stairs

c) 25 flights of stairs

d) 35 flights of stairs

Multiple Choice

To burn off the calories from a 200 ml fruit soda, a 68-kg person would have to climb about:

a) 5 flights of stairs

b) 15 flights of stairs

c) 25 flights of stairs

d) 35 flights of stairs