Balanced Plate and Nutrition Quiz

What are the components of a balanced plate? In what amounts?

• Protein (1/4 plate) carbohydrates (1/4 plate), vegetables (1/2 plate), and healthy fats

• Protein (1/2 plate), carbohydrates (1/4 plate), vegetables (1/4 plate), and healthy fats

• Protein (full plate) plus a few vegetables

What should be incorporated with carbohydrate foods to maintain consistent blood glucose levels?

• Water and Salt

• Vitamins and Minerals

• Fiber and Protein

• Sugars and Fats

Why is it important not to skip carbs with meals?

• To build muscle

• To lose weight

• To maintain a stable blood sugar throughout the day (no spikes, no dips)

• To increase energy levels

What is your recommended carb intake per meal? Per snack?

• Meal: 10-20 g

  Snack: 5g

• Meal: 20-30 g

  Snack: 20-30 g

• Meal: 45-60 g

  Snack: 15g

• Meal: 30-45 g

  Snack: 15-30g

How often should one eat to maintain stable blood glucose levels?

• Every 2-3 hours

• Every 6-8 hours

• Every 8-10 hours

• Every 4-6 hours

Which type of fat should be limited in the diet? (less than 10% of total daily calories)

• Unsaturated fat

• Polyunsaturated fat

• Saturated fat

• Trans fat

What type of fiber is discussed to decrease LDL cholesterol?

• Dietary fiber

• Functional fiber

• Insoluble fiber

• Soluble fiber

Which list represents appropriate portion sizes to include in a balanced meal?

• 1 palm of protein (3 oz)

  1 fist of carbohydrate food (1 cup)

  1 thumb of healthy fats (2 tbsp)

  2 fists of vegetables (2 cups)

• 3 palms of protein, 5 fists of carbohydrates, 4 thumbs of healthy fats, and no vegetables

• 1 palm of protein, 1 fist of carbohydrates, 1 thumb of healthy fats, and 1/2 fist of vegetables

• 2 palms of protein, 3 fists of carbohydrates, 6 thumbs of healthy fats, and 1 fist of vegetables

What are sources of saturated fat that should be limited?

• Butter, red meat, full-fat cheese and other dairy products, bacon, pork sausage, baked goods

• Lean poultry and fish

• Avocados and olive oil

• Whole grains, legumes, nuts, and seeds

What is a suggested way to decrease saturated fat intake?

• Eat larger portions

• Increase sugar intake

• Use more salt

• Replace saturated fat sources with unsaturated fat sources (i.e replacing butter with olive oil for cooking)