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<< Previous   of   Next >>   ADVERTISEMENT   CONTACT THE HERALD Melanie Munk, Features Editor munk@heraldnet.com   Published: Tuesday, January 22, 2008 Choices daunting: Test your nutrition IQ By Dr. Elizabeth Smoots Herald Columnist Fats. Fiber. Vitamins. Salt. Carbs. What, and how much of each nutrient, you consume can positively or negatively affect your health. Do you have the knowledge to give your body what it needs? It's a daunting task at times, when faced with today's plethora of food choices. To check your abilities, take this quiz. 1. What is the correct size of a serving of meat? a. Two fingers b. Closed fist c. Open palm d. Half a plate 2. The number of overweight Americans has stopped rising. True or false? 3. The less fat you eat the better. True or false? 4. How many servings of vegetables do we need each day? a. 1 to 2 b. 2 to 3 c. 3 to 5 d. 6 to 11 5. It's a good idea to have something to eat a short while after you finish exercising. True or false? 6. Which of these was added to food labels about two years ago? a. Total carbohydrate b. Trans fat c. Saturated fat d. Calcium 7. When you eat, it takes your brain 10 minutes to recognize that you're full. True or false? Answers 1. c. A serving of meat weighs three to four ounces. This is about the size of the palm of your hand or a deck or cards. The meat should cover no more than a third of your plate. The remaining two-thirds or more of your plate should consist of plant foods such as vegetables, fruit, legumes and whole grains, according to the American Institute for Cancer Research. For optimum health, and cancer prevention, the institute suggests limiting meat to one serving a day. 2. False. The latest statistics from the CDC indicate that 66.3 percent of adults in this country are overweight or obese. This includes the 32 percent who are obese, and 34.3 percent who are overweight. Because of inactivity and poor diet, both numbers have leapt in the past 25 years and are still rising. 3. False. A certain amount of fat is essential for good health. For example, fat in the diet aids absorption of vitamins A, D, E and K as well as antioxidants and other beneficial plant substances. The government's Dietary Guidelines for Americans recommends getting 20 to 35 percent of total daily calories from fat, mostly from vegetable oils, fish, flax, olive oil, nuts and seeds. 4. c. It's also advisable to eat two to four servings of fruit -- for a daily total of five to nine servings from the fruit and vegetable group. 5. True. Having a snack or meal 30 to 60 minutes after exercise helps your body repair injuries more quickly and restore nutrient supplies. 6. b. Trans fat content must now be listed on food labels. Typically present in partially hydrogenated oils, trans fats tend to raise bad (LDL) cholesterol and lower good (HDL) cholesterol. This combination is known to increase heart-disease risk. Look for products that are trans-fat free. Also scan the label for ingredients such as partially hydrogenated oils, hydrogenated oils, or shortening--other indicators that trans fats are present. The Food and Drug Administration allows foods with up to 0.49 grams of trans fats per serving to call themselves "trans-fat free." But the Dietary Guidelines for Americans says to keep consumption of trans fat as close to zero as possible. 7. False. It takes about 20 minutes. To help avoid overeating, slowly chew your food. Take time to relax and enjoy your meals. For more information: American Dietetic Association, www.eatright.org. Contact Dr. Elizabeth Smoots, a board-certified family physician and fellow of the American Academy of Family Physicians, at doctor@practicalprevention.com. Her columns are not intended as a substitute for medical advice or treatment. Before adhering to any recommendations in this column consult your health care provider. © 2008 Elizabeth S. Smoots

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