Everyone tends to have some interest in nutrition and many people think they have an extensive knowledge. When push comes to shove, how well do you know the facts? Below are a set of questions followed by the answers – don’t peek before answering!
1. How many serves of vegetables and fruit are recommended for an adult each day?
A: An adult should strive to meet 5+ serves of vegetables and 2 serves of fruit each day.
2. In milligrams, what is the daily upper limit for salt?
A: The maximum amount of salt we should consume in a day is 2,300mg. This equates to around 1 teaspoon. Most Australian’s eat well over this which increases their risk for high blood pressure and stroke. A low salt product is considered to have <120mg of sodium per 100g.
3. How many times a week should you have a serving of fish?
A: Fish should be included in our weekly diet 2-3 times per week. This is to help us meet our omega 3 requirements to maintain good heart health!
4. When choosing a healthy snack, approximately how many kilojoules should it contain?
A: It’s good to pick a snack with around 600kJ. This means you won’t be overdoing it and potentially exceeding your daily energy requirements.
5. How do you convert kilojoules to calories?
A: To obtain the calorie content of an item, divide the kilojoule content by 4.2. In Australia we work in kilojoules. Because America works in calories (as does many popular weight loss programs) many people understand this figure more than kilojoules.
6. What temperature should your fridge be set at?
A: Fridges should be set below 5 degrees Celsius in order to inhibit the growth of microorganisms.
7. How much fibre should women have in a day? How much fibre should men have in a day? (in grams)
A: Women should consume 25g of fibre and men 30g per day. Many people struggle to meet this quantity.
8. What are the recommendations for alcohol consumption?
A: Woman and men are advised to consume no more than 2 standard drinks on any one day and no more than 4 standard drinks on any one occasion. There should be at least 2 alcohol free days per week.
9. Which of the following has the most calcium per serve (serving sizes are according to the Australian Guide to Healthy Eating)?
- 250ml reduced fat milk
- 200ml Low fat natural yoghurt
- 40g Reduced fat cheddar cheese
- ½ Cup of stir fried bok choy (75g)
- 250ml Low fat soy milk (fortified)
- ½ cup (120g) reduced fat ricotta cheese
- 100g tinned salmon in brine (drained) with bones
A: The low fat yoghurt has the highest calcium content per serving. The calcium content of each item is as follows: 1: 302mg, 2: 488mg, 3: 320mg, 4: 92mg, 5: 352mg, 6: 276mg, 7: 352mg.
10. What foods are good sources of omega 3?
A: One of the best sources of omega 3 is oily fish like salmon and mackerel. Walnuts, flaxseeds and chia seeds are also good sources!
So how did you measure up? This quiz just brushes over some of the basics but nutrition is actually a much more complex and in-depth subject than many people think!
Contact us for results focused nutritional advice
This article was written by our dietitian Belinda Elwin who is a Dietitians Association of Australia member and Accredited Practising Dietitian and Nutritionist. If you have questions about healthy eating, make an appointment. We‘ll provide you with a simple and effective routine targeted to your concerns.
Contact us today.