Skip to content
WebMD: Better information. Better health.
 
Other search tools:Symptoms|Doctors|Medical Dictionary

Quiz: Are You a ‘Super Foods’ Superhero?

  1 of  
Current Score:  
slide image

Super foods are foods that are …

slide image

Super foods are foods that are …

  • Your Answer:
  • Correct Answer:

There is no universally accepted definition of a “super food,” and some health organizations, including the American Dietetic Association and the American Heart Association, take the position that there are no true "super foods." However, certain  foods are rich in nutrients and have been shown to promote good health. 

 

The ADA also recognizes that rather than focusing on individual foods as a key to good health, your overall eating pattern is most important to a healthy eating style.

slide image

The primary focus of your diet should be to eat as many “super foods” as possible.

slide image

The primary focus of your diet should be to eat as many “super foods” as possible.

  • Your Answer:
  • Correct Answer:

Rather than focusing on specific foods, you should make sure your overall dietary pattern includes a wide variety of healthy, nutrient-rich foods. Keep going to learn more.

slide image

Eggs are a good source for which of the following?

slide image

Eggs are a good source for which of the following?

  • Your Answer:
  • Correct Answer:

Vitamin D, which helps the body absorb calcium and can help reduce the risk of bone fractures, is found naturally in few foods: eggs and fatty fish. (Fortified foods, such as milk, cereals, and orange juice, are also good sources.) 

 

One egg can provide at least 10% of the recommended daily allowance of vitamin D and is also a good source of protein, providing about 12% of the recommended daily allowance.

slide image

Which type of fish is the best source of EPA and DHA omega-3 fatty acids?

slide image

Which type of fish is the best source of EPA and DHA omega-3 fatty acids?

  • Your Answer:
  • Correct Answer:

Salmon is an excellent source of EPA and DHA omega-3 fatty acids, which are important for heart health, brain function, and normal growth and development, but the body can’t make these fatty acids very efficiently. Salmon is also rich in protein and healthy fats and is considered low in mercury. (Young children and women who are pregnant or nursing should avoid eating fish with higher levels of mercury, including shark, swordfish, king mackerel, and tilefish.)

slide image

Which of the following contain healthy unsaturated fats, fiber, and protein?

slide image

Which of the following contain healthy unsaturated fats, fiber, and protein?

  • Your Answer:
  • Correct Answer:

Eating certain types of nuts, including almonds, pistachios and walnuts, may help reduce the risk of heart disease. They contain heart-healthy unsaturated fat and may help lower LDL, or bad, cholesterol. Walnuts also contain a plant form of omega-3 fatty acids, almonds are an excellent source of vitamin E, and peanuts are a good source of niacin; all of them are good sources of protein and fiber. 

 

But while nuts are a good substitute for chips or other less healthy snacks, they do have a lot of calories (pistachios, 82 calories per oz; almonds, 165 calories per oz; walnuts, 185 per oz). So don’t add them to your diet without making sure to reduce calories somewhere else.

slide image

In addition to being high in antioxidants, blueberries are also a good source of which of the following?

slide image

In addition to being high in antioxidants, blueberries are also a good source of which of the following?

  • Your Answer:
  • Correct Answer:

Blueberries are among the best sources of antioxidants per serving and are a good source of vitamin C,  dietary fiber, and manganese. Antioxidants help protect the body from damage caused by molecules called free radicals that are associated with such diseases as cancer, heart disease, and Alzheimer's. Recent studies also have linked eating berries to a reduced risk of developing Parkinson’s disease.

slide image

One baked sweet potato provides more than three times the recommended daily amount of vitamin A.

slide image

One baked sweet potato provides more than three times the recommended daily amount of vitamin A.

  • Your Answer:
  • Correct Answer:

A baked sweet potato provides 380% of the recommended daily amount of vitamin A, which is beneficial for vision, immunity, growth and development, and the production of red blood cells. Sweet potatoes are also good sources of vitamin C, fiber, potassium, beta-carotene, and folic acid. They are fat free, low in sodium, and can be enjoyed simply with a sprinkle of cinnamon.

slide image

Oatmeal may help control which of the following?

slide image

Oatmeal may help control which of the following?

  • Your Answer:
  • Correct Answer:

Oatmeal is a whole grain that contains soluble fiber, which can help lower blood cholesterol and possibly aid in controlling blood sugar levels (because it is absorbed slowly). Oatmeal also helps you feel full longer, so it may help control body weight as well.

slide image

Beans belong to which USDA food group?

slide image

Beans belong to which USDA food group?

  • Your Answer:
  • Correct Answer:

Beans are a good source of protein and fiber as well as several minerals, including calcium, copper, zinc, iron, potassium, and folic acid. For example, a half-cup serving of pinto beans has 8 grams of protein, almost a third of the recommended daily value of fiber, and 10% of the recommended amount of iron. The 2010 Dietary Guidelines recommend a minimum of three cups of beans per week.

slide image

Drinking a cup of green tea every day is a sure way to reduce your risk of cancer.

slide image

Drinking a cup of green tea every day is a sure way to reduce your risk of cancer.

  • Your Answer:
  • Correct Answer:

Green tea is one of the best food sources of a specific group of antioxidants called catechins, which may be more powerful than vitamins C and E in reducing cell damage. However, it is not clear that drinking tea can prevent cancer in people; many factors affect cancer risk. While several studies have linked drinking tea to a lower risk of cancer for some people, more research is needed to define those groups.

slide image

One serving of which of the following has more potassium than a medium banana and is also rich in calcium and protein and sometimes fortified with vitamin D?

slide image

One serving of which of the following has more potassium than a medium banana and is also rich in calcium and protein and sometimes fortified with vitamin D?

  • Your Answer:
  • Correct Answer:

One serving of yogurt contains 490 mg of potassium, which helps regulate blood pressure and also may reduce the risk of recurrent kidney stones and possibly bone loss; a medium banana has about 450 mg. A serving of yogurt also has 8 grams of protein and 30% of the recommended daily value of calcium.

 

Some brands of yogurt also contain probiotics, which are “friendly bacteria” that are similar to beneficial microorganisms found in the human intestinal tract. They may help stop the kinds of bacteria found in such conditions as diarrhea and irritable bowel syndrome.

slide image

What color vegetables are rich in nutrients, phytochemicals, and fiber?

slide image

What color vegetables are rich in nutrients, phytochemicals, and fiber?

  • Your Answer:
  • Correct Answer:

Dark green, orange, and yellow vegetables are all good sources of fiber, vitamin A, vitamin C, and phytochemicals, which are plant chemicals that may help prevent cancer. Dark green, leafy vegetables – including spinach, turnip greens, and collards – are particularly rich in vitamins A and C.

slide image

You should eat as much of any “super food” as you want.

slide image

You should eat as much of any “super food” as you want.

  • Your Answer:
  • Correct Answer:

Portion size matters even with healthy foods, so don’t throw moderation out the window. With some "super foods," such as walnuts or almonds, the calories can add up quickly.

slide image

Many Americans don’t get enough of which of the following nutrients?

slide image

Many Americans don’t get enough of which of the following nutrients?

  • Your Answer:
  • Correct Answer:

The 2010 Dietary Guidelines for Americans says adults and children generally don’t get enough calcium, potassium, vitamin D, or fiber. Food groups that are rich in these include fruits, vegetables, dairy, and whole grains.

Your Score:   You correctly answered   out of   questions.
Your Score:   You correctly answered   out of   questions.
results image

RESULTS: Congratulations! You're a super foods superhero!

RESULTS: Not bad, but you might want to have some blueberries and try the quiz again.

RESULTS: Keep trying. Have some blueberries and take the quiz again.

More Reading on Diet and Nutrition

Reviewed by Brunilda Nazario, MD on April 29, 2011

Sources: Sources

This tool does not provide medical advice. See additional information: See additional information

© 2011 WebMD, LLC. All rights reserved.

Today in Weight Loss & Diet Plans

vegetables
Video
Healthiest Supermarket Foods
feet on scale
Blog
400 Pounds at 40: Gigi's Story
 
Woman looking at reflection in mirror
Article
Is Your Diet Aging You?
Hot cup of coffee
Quiz
Caffeine Myths and Facts
 
pantry
Video
Spring Clean Your Pantry
butter curl on knife
Quiz
Fats: How Much Do You Know?
 
eating out healthy
Article
Your Diabetes Menu Plan
Smiling woman, red hair
Article
10 Best Foods for Hair Health
 
thumbnail_woman_tossing_spinach
Video
Washing Greens: What to Know
lunchbox
Article
Fiber-Rich Lunch Ideas for Kids
 
What Girls Need To Know About Eating Disorders
Article
Healthy Eating Habits for Teens
teen squeezing into jeans
fitfor Teens
5 Reasons to Toss Your Skinny Jeans