Everywhere you look, people are talking about macros and amino acids and omegas and [insert nutrition term that you think you kind of know, but maybe not?]
You’ve got the big trends nailed down: You’ve ditched the diet soda for water and swapped in whole-wheat bread for white; you know that eating the whole egg is “in” (again), and that fat is no longer the enemy.
But the devil is in the details, so we devised this quiz to help you build a solid foundation of the basics.
(Pssst… the answers are at the bottom — no cheating!)
If you want to dig even deeper, the Ultimate Portion Fix nutrition program can help you understand proper portion control and how to fuel your body with healthy, whole foods. Learn more about the program here.
1. Which of the following are macronutrients?
A. Carbohydrates, fats, protein
B. Carbohydrates, protein, minerals
C. Carbohydrates, minerals, vitamins
D. Protein, fat, vitamins
2. What are complete proteins?
A. Foods that contain all 20 amino acids
B. Foods that contain all the vitamins and minerals your body needs
C. Foods that contain equal parts vitamins and minerals
D. Foods that contain the nine “essential” amino acids your body can’t produce
3. What is gluten?
A. Starches found in bread and potatoes
B. Proteins found in wheat, barley, and rye and foods such as wheat pasta, beer, and soy sauce
C. Sugars found in candy and desserts
D. Fiber found in whole-grain breads and fruits, veggies, and beans
4. Which of the following are a source of carbs?
A. White bread and potatoes
B. Apples and carrots
C. Steel-cut oats and brown rice
D. All of the above
5. Which of the following has the highest amount of vitamin D?
A. Brown rice
6. Adults should aim for an average of 28 grams of dietary fiber per day; how much do most of us actually get?
A. 8-12 grams
B. 35-40 grams
C. 20-25 grams
D. 10-15 grams
7. Where is the amino acid choline found in an egg?
A. The white
D. All of the above
8. What does “clean eating” mean?
A. Eating only organic foods.
B. Eating foods that have been cleaned of all pesticides.
C. Eating fruits and vegetables, and fewer processed foods.
D. Eating only fruits and vegetables.
9. How many nuts is a one-ounce serving?
A. 14 nuts
B. 25 nuts
C. As many as can fit in your hand
D. Depends on the nut
10. What is the name of the family of vegetables that contains kale, cauliflower, and broccoli?
C. Dark greens
11. What are the two fats found in flaxseed, fish, and walnuts?
A. Omega-3 fatty acids and omega-2 fatty acids
B. Omega-6 fatty acids and omega-7 fatty acids
C. Omega-9 fatty acids and omega-6 fatty acids
D. Omega-3 fatty acids and omega-6 fatty acids
12. Which of the following is NOT a pulse?
C. Black bean
13. What does “MUFA” stand for?
A. Mixed unsalted fatty acids
B. Monounsaturated fatty acids
C. Malted unpasteurized fatty amino acids
D. Multi-saturated fatty amino acids
1. (A) Carbohydrates, fat, and protein.
These are the key nutrients that our bodies need in large amounts. (Macro=large. Get it?) It’s important to have a balance of macros every day to stay healthy and in shape.
Daily intake of 40 percent carbs, 30 percent protein, and 30 percent fats is generally considered a good place to start, but those percentages can vary depending on your nutrition and fitness goals.
2. (D) Foods that contain the nine essential amino acids your body can’t produce.
Amino acids are the body’s “building blocks.” Protein is made out of amino acids; when you digest protein, those amino acids are then used in a number of important body processes.
There are hundreds of amino acids, but your body is only concerned with 20. Nine are essential: We can’t produce them, so they have to come from a food source.
Five are non-essential: We can make these from the essential amino acids. Six are conditional: We don’t need to eat these except in times of severe illness or physical stress.
3. (B) Proteins found in wheat, barley, and rye and foods such as wheat pasta, beer, and soy sauce.
Going gluten-free may be trendy, but for people with celiac disease, or gluten allergy, eating gluten can spark an immune-system response that damages the small intestine.
Symptoms can include bloating, vomiting, and diarrhea. However, gluten can spark a similar reaction in people who have non-celiac gluten sensitivity.
4. (D) All of the above.
All of the examples are foods that contain this vital macronutrient, which consists of sugars, starches, and fiber found in various foods.
And remember: Carbs are not the enemy. Carbs are fuel for the body and are an important part of reaching your nutrition and fitness goals.
5. (C) Mackerel
Fatty fish like tuna, salmon, and mackerel are all excellent sources of vitamin D. Your body needs vitamin D to help it absorb calcium for strong bones, teeth, and muscles.
You can get vitamin D from food, supplements, or chilling outside in the sun for 10-15 minutes a few times a week. (Don’t forget the sunscreen!)
6. (D) 10-15 grams
Fruits, vegetables, whole grains, and beans all deliver fiber, which helps keep you full and wards off the mid-afternoon munchies.
There are two types: soluble (absorbs water and slows digestion) and insoluble (doesn’t absorb water and helps keep you “regular.”)
Adults should aim for an average of 28 grams of dietary fiber per day, but the average American only gets 10-15 grams.
Need some ideas? Here are 14 high-fiber foods that can help you reach your daily goal.
7. (C) Yolk
Here’s a reason to eat the whole egg sometimes: The amino acid choline is considered an “essential nutrient” due to the fact that it plays a fundamental role in many important bodily functions.
8. (C) Eating fruits, vegetables, and less processed foods.
Clean eating sounds like a new fad diet, but it’s basically a way of eating that’s been around for a long time: healthy eating. Eating less fried and processed foods and more fruits and vegetables = clean eating.
9. (D) Depends on the nut.
While a single serving of nuts is always one ounce, the number of nuts varies. You get 23 almonds per serving, but only 12 macadamia nuts in an ounce, for example.
Nuts are packed with nutrients that your body needs, like protein, iron, omega-3s, vitamins A, E and B6, fiber, and more.
10. (B) Cruciferous
Kale, cauliflower and broccoli — as well as cabbage, kohlrabi, and radishes — are all members of the cruciferous family of vegetables, named so because the petals of their flowers form a cross-like shape.
These veggies contain tons of vitamins, as well as calcium and other nutrients.
(Nightshades are another common family of veggies that includes tomatoes, eggplant, and peppers.)
11. (D) Omega-3 fatty acids and omega-6 fatty acids
While several types of fatty acids exist, it’s omega-3s and omega-6 fatty acids that are found in flaxseeds, cold-water fish and walnuts.
Both fats are “essential,” meaning our bodies can’t produce them, so we need to get them from food sources.
There are three main types of omega-3 fatty acids: ALA (found in vegetable oils, nuts, and seeds), EPA and DHA (found in fatty fish and shellfish). All three play crucial roles in many body functions, like digestion and brain function.
12. (D) Almonds
Pulses are dried legumes, and they include lentils, chickpeas, black beans, kidney beans, lima beans, among many more — but not almonds.
13. (B) Monounsaturated fatty acids
MUFAs are the “good fats” found in foods like avocados, olive oil, almonds, and pistachios. They provide essential nutrients in a balanced diet, and help your body absorb vitamins A, D, K, and E.
How Did You Do?
0-4: We all start somewhere. Keep reading the Beachbody blog and you’ll be a nutrition pro in no time.
5-9: You’re well on your way to becoming a nutrition-savvy know-it-all.
10-13: Hello, nutrition rock star. No fad diets or healthy food myths can get by you. Keep up the good work!