Quiz: What's that you're eating?

11. Answer: B (Sodium).
Excess sodium reduces mineral density in bones.

12. Answer: A (Vitamin D).
Vitamin D increases calcium absorption by as much as 80 per cent, making this vitamin a key in osteoporosis prevention. Try to aim for 400 international units (IU) a day (800 IU if you are over 50). Dietary sources of vitamin D include fatty fish (such as salmon, mackerel and sardines) and fortified cereal and dairy products. Sunlight is also a good source, but because Canada is located so far north, in most of the country sunlight isn't enough from late fall to early spring.

13. Answer: A (Lose weight).
If you are overweight, even a weight loss of 10 pounds may significantly lower your blood pressure. Other ways to avert hypertension: limit alcohol to less than two drinks per day, exercise three to four times per week (50 to 60 minutes each time) and reduce stress. Salt restriction may be beneficial, particularly for people older than 44.

14. Answer: C (Raw vegetables are more nutritious than cooked).
Vitamin loss increases with temperature, time and exposure to water and air. Fresh and frozen vegetables are practically identical in vitamin content, though in winter frozen vegetables may have more nutrients since they are picked at their best and preserved immediately, which limits nutrient loss. Fresh vegetables can lose nutrients during transport and storage. Organically grown foods are not necessarily more nutritious than those grown under standard agricultural conditions.

15. Answer: B or C (Adults over 50, or children nine to 18).
Health Canada's 1997 dietary reference intakes state that the requirements for calcium are highest among children nine to 18 years of age (1,300 milligrams a day); however, more recent guidelines for the management and prevention of osteoporosis suggest that adults over 50 have the highest requirement (1,500 milligrams). Get more information on calcium and food from Osteoporosis Canada (www.osteoporosis.ca).

16. Answer: A (Panfrying).
Panfrying requires butter or oil. Try dry-heat methods such as roasting, grilling or barbecuing to cut the fat.

17. Answer: D (None of the above).
Sugar does not cause diabetes nor is it linked to spikes in blood sugar in people without diabetes. It's the body itself that keeps blood sugars within a narrow range. Also, no scientific evidence supports the claim that sugar causes hyperactivity in children. Researchers suggest the excitement associated with special activities such as parties, holidays and recess is enough to get kids hyped up.

18. Answer: D (Boiling).
Water leaches vitamins from vegetables. If you boil vegetables, use the smallest amount of water possible, cover the pot to speed up the process, do not add salt and use leftover water to make a sauce or soup to recover any vitamins leached into the cooking water.

19. Answer: B (Iron, folic acid and other B vitamins).
Foods lose many nutrients during processing. Enriched products have some of those nutrients added back.

20. Answer: D (Bananas).
Other fruits that are consistently lower in pesticides are kiwis, mangoes, papaya and pineapples. But don't avoid the less-pristine list, which includes apples, cherries, imported grapes, nectarines, peaches, pears, red raspberries and strawberries. According to the Canadian Cancer Society, the benefits of eating more vegetables and fruit outweigh the risks from pesticides. Minimize exposure by washing produce, discarding the outer leaves of leafy vegetables such as lettuce and cabbage, and eating a varied diet. Still doubtful? Buy organic.

Read about the reasons to buy organic, Fair Trade and shade-grown coffee.

How nutrition-wise are you?
0-6 (Nutrition Novice)
Mixed messages and a busy lifestyle may be sabotaging your food sense. Don't despair -- there are resources out there to get you started. Visit www.dietitians.ca/eatwell.

7-13 (Food Enthusiast)
Pat yourself on the back. Your supermarket smarts got you a passing grade.

14-20 (Nutrition Savvy)
Congratulations. Your food sense gives you an A on our curve. Knowing how to eat a healthy diet is important, but don't forget to put your knowledge into practice!

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