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      Question 1/15

      Americans typically eat what percentage of their recommended intake of vegetables?

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      Answer 1/15

      Americans typically eat what percentage of their recommended intake of vegetables?

      • You answered:
      • The Correct Answer:

      The typical American eat less than 20% of the amount of vegetables recommended in updated dietary guidelines released by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services for 2015-2020. The good news is that the goal of 100% is within reach for most of us. The guidelines, which are accompanied by a new food guide icon, say we should focus on more dark green, red, and orange vegetables, beans, and peas.

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      Question 2/15

      How much of the recommended intake of protein should be from seafood?

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      Answer 2/15

      How much of the recommended intake of protein should be from seafood?

      • You answered:
      • The Correct Answer:

      Americans get an average of 3.5 ounces of seafood a week, but it's recommended that we more than double that to 8 ounces a week. That would be 20%, or a fifth, of the recommended weekly amount of protein foods. To do this, we should substitute one serving of seafood for one serving of meat or poultry each week.

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      Question 3/15

      Which of these seafoods should we NOT eat more of?

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      Answer 3/15

      Which of these seafoods should we NOT eat more of?

      • You answered:
      • The Correct Answer:

      We should eat more wild and farmed seafood -- including shellfish, such as shrimp, oysters, and crab -- but we should avoid fish with high mercury content. Four kinds of fish -- tilefish, shark, swordfish, and king mackerel -- have relatively high mercury content and should be eaten only occasionally. Pregnant women should avoid these fish (and limit white albacore tuna to 6 ounces per week).

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      Question 4/15

      Green peas are an example of a lean protein that can replace meat in your diet.

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      Answer 4/15

      Green peas are an example of a lean protein that can replace meat in your diet.

      • You answered:
      • The Correct Answer:

      Although green peas are loaded with protein, they are considered a starchy vegetable like white potatoes, and we should limit starchy vegetables to five cups each week. Plant-derived protein foods include kidney beans, pinto beans, black beans, garbanzo beans (chickpeas), lima beans, black-eyed peas, split peas, and lentils. We should eat more of these sources of protein (although you should limit peas because of their starchy content).

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      Question 5/15

      Which of the following is a whole grain?

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      Answer 5/15

      Which of the following is a whole grain?

      • You answered:
      • The Correct Answer:

      A whole grain includes the entire grain seed, or kernel. Examples of whole grains are popcorn, wild rice, buckwheat, bulgur, millet, oatmeal, quinoa, rolled oats, brown rice, and whole-grain barley, rye, and wheat. These foods may be eaten by themselves or found as ingredients in such foods as bread, cereals, and crackers. Multigrain bread usually is not 100% whole grain.

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      Question 6/15

      How much of the recommended amount of refined grains does the typical American eat?

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      Answer 6/15

      How much of the recommended amount of refined grains does the typical American eat?

      • You answered:
      • The Correct Answer:

      Refined grains have been milled to remove the bran and germ from the grain. This removes fiber, iron, and many B vitamins. We should replace half of the refined grains we eat with whole grains.

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      Question 7/15

      Which of the following are whole grains that may be listed as ingredients on a food label?

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      Answer 7/15

      Which of the following are whole grains that may be listed as ingredients on a food label?

      • You answered:
      • The Correct Answer:

      Many whole-grain products are good sources of dietary fiber -- but not all of them. Nutritious whole-grain foods should list a whole grain as the first or second ingredient, after water.

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      Question 8/15

      What food is the largest single source of saturated fat in the American diet?

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      Answer 8/15

      What food is the largest single source of saturated fat in the American diet?

      • You answered:
      • The Correct Answer:

      Burgers and sandwiches are a major source of saturated fats in the American diet, as are snacks and sweets. But cheese is our single largest source of saturated fat.

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      Question 9/15

      What type of food is the biggest single source of sodium in the American diet?

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      Answer 9/15

      What type of food is the biggest single source of sodium in the American diet?

      • You answered:
      • The Correct Answer:

      Burgers and sandwiches, hands down. The latest dietary guidelines recommend eating less than 2,300 milligrams of sodium daily -- and no more than 1,500 milligrams a day for anyone 51 or older, African-Americans, and people with high blood pressure, diabetes, or chronic kidney disease. About half of all Americans are in the 1,500-milligram-a-day group.

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      Answer 10/15

      Where do Americans get the most added sugar in their diet?

      • You answered:
      • The Correct Answer:

      While you might think desserts and candy are the worst offenders for sugar, sweetened beverages are the No. 1 source of added sugar in the American diet, providing 47% of added sugars. Snacks and sweets were second (31%), followed by grains (8%). Added sugars use up your daily allotment of calories but offer little nutrition.

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      Question 11/15

      Which of the following is not an added sugar?

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      Answer 11/15

      Which of the following is not an added sugar?

      • You answered:
      • The Correct Answer:

      Sugars that are found naturally in foods include fructose (found in fruits) and lactose (found in dairy products). But high-fructose corn syrup and liquid fructose are added sugars, as are white and brown table sugar, honey, molasses, corn syrup, maple syrup, raw sugar, and dextrose. Added sugars contribute an average of 13% of the total calories in the American diet.

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      Answer 12/15

      Which of these is a solid fat?

      • You answered:
      • The Correct Answer:

      A solid fat is any type of fat that is solid at room temperature. This also includes milk fat, lard, stick margarine, and shortening. While solid fats make up an average of 16% of the total calories in the American diet, they contribute few nutrients and no fiber.

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      Question 13/15

      Which of these fatty foods is healthiest for cooking?

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      Answer 13/15

      Which of these fatty foods is healthiest for cooking?

      • You answered:
      • The Correct Answer:

      U.S. guidelines recommend replacing solid fats, such as butter, with small amounts of oil. Oils such as canola, olive, corn, safflower, and sunflower should be used rather than solid fats, such as butter, stick margarine, shortening, or lard.

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      Question 14/15

      It's a good idea to replace some of your moderate physical activity with high-intensity physical activity.

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      Answer 14/15

      It's a good idea to replace some of your moderate physical activity with high-intensity physical activity.

      • You answered:
      • The Correct Answer:

      Vigorous activity provides benefits that are similar to those of moderate physical activity in half the time. For example, you might replace some of your brisk walking with jogging or running. But start slow. Give yourself time to build up to more intense exercise. And remember: Any kind of physical activity is better than sitting on the sofa.

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      Answer 15/15

      Which of these is a good strategy to decrease the amount of food you eat at a party?

      • You answered:
      • The Correct Answer:

      Mindless eating is one major factor in eating too much. Other strategies for partygoers include eating a light meal or snack before going to a party, thinking about whether you are hungry before going back to the food table, taking only small portions of food, and concentrating on healthy food options.

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      Congratulations! You are one healthy eater.

      Not bad, but you might want to review the dietary guidelines and take another crack at the quiz.

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