How much do you know about healthy eating?

1. True or false? Half a can of baked beans has more fibre than an apple?

• True

• False

Answer explanation

Half a can of baked beans contains about 6-7 grams of fiber, while a medium apple has about 4 grams. Therefore, the statement is true: half a can of baked beans has more fiber than an apple.

1. Which of the following is considered a starchy vegetable?

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Answer explanation

Corn. All veges are good for us, but some contain more carbohydrates than others. Corn, potato, yams and kumara are considered starchy veges, so include them in the carb quarter of your dinner plate. Non-starchy vegetables are low in carbs and kilojoules — think lettuce, cucumber, tomato, cauliflower, Asian greens and carrots. Fill at least half your plate with this type of vege.

1. In which foods would you find the energy-boosting mineral, iron?

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Answer explanation

All of them! Iron is found in both animal and plant sources, but our bodies are better able to absorb the iron found in red meat. You can increase your iron absorption from plant foods by pairing them with vitamin-C rich foods. Try adding red capsicum to your next stir-fry, or orange segments to a spinach salad.

Rank these foods from the highest to lowest number of kilojoules. Type in just the numbers.

1) 2 squares (20g) Lindt dark chocolate

2) a small fillet (100g) of salmon

3) 2 slices (40g) full-fat cheddar

4) 20 almonds (25g)

Answer explanation

1. Salmon (100g): Salmon is rich in healthy fats and protein, making it quite energy-dense. A 100g fillet of salmon typically contains around 800-900 kJ.

2. Full-fat cheddar (40g): Cheese is high in fat, which contributes to its high energy content. Two slices (40g) of full-fat cheddar have approximately 700-800 kJ.

3. Almonds (25g): Nuts are also high in healthy fats and protein. Twenty almonds (25g) contain about 600-700 kJ.

4. Lindt dark chocolate (20g): While chocolate is calorie-dense, the small portion size (20g) means it has fewer kilojoules compared to the other items. Two squares of Lindt dark chocolate have around 400-500 kJ.

Packaged foods are the main source of unhealthy sodium in our diets. Which is the best guide as an upper limit to look for?

• 1000 mg per serve

• 600 mg per serve

• 100 mg per serve

Answer explanation

The best upper limit for sodium intake in packaged foods is 600 mg per serve. This guideline helps reduce the risk of hypertension and other health issues associated with high sodium consumption.

True or false? A teaspoon of sugar has more kilojoules than a teaspoon of honey.

• True

• False

Answer explanation

False is correct because a teaspoon of sugar has about 17 kilojoules, while a teaspoon of honey has around 21 kilojoules. Therefore, sugar has fewer kilojoules than honey.

Which bread has a lower glycaemic index (GI)?

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Answer explanation

Sourdough. Both are more filling than white bread, but authentic sourdough is made with an acidic lactobacillus culture which helps lower its GI to about 54 (wholemeal is around 74, but bread will vary).

A good guide to a serve of red meat is…?

• Your hand

• 1/2 your plate

• Your palm

Answer explanation

Many of us easily overdo our intake of meat, and a high intake of red meat is known to increase our risk of colorectal cancer. Wave goodbye to massive 300g T-bone steaks. When you’re shopping, look for raw cuts of around 100g-125g, which is about the size and thickness of your palm. To help you reduce your meat intake, why not incorporate 1-2 meat-free meals to your week?

Which nutrient is the most filling?

• Fat

• Carbohydrate

• Protein

Answer explanation

Protein is the most filling nutrient because it promotes satiety and reduces hunger more effectively than fats or carbohydrates, helping to control appetite and support weight management.

Which milk has the most protein per glass?

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Answer explanation

Trim milk. When the fat is removed from milk, the other components of milk (protein, carbohydrate, minerals and water content of milk) adjust upwards to compensate. This gives trim milk a high 10g of protein per glass, whereas blue top milk has 8.3g per glass. Soy milk sits at around 8g protein per glass, thanks to protein-rich soy beans or soy protein isolates. At the other end of the spectrum — almond milk has around 1.5g protein per 250ml, making it a poor substitute for cow’s milk.