In the heat of summer, nutritional needs can suffer. We skip meals so we’ll look better at the beach, binge on ice cream sundaes on triple-digit days and focus on staying hydrated but don’t always reach for the right beverage.
So how do you watch your waistline but still eat well? It’s all a matter of choices, says Suzanne Farrell, a registered dietitian who owns Cherry Creek Nutrition and is a national spokeswoman for the American Dietetic Association. She helped us devise the following quiz. Pull up a beach chair and test your nutritional IQ.
1. Which has been shown to be an effective method for weight loss?
A. meal replacements
B. low glycemic index diet
C. skipping breakfast
2. When you exercise, a good replenishment beverage is:
A. water
B. soft drink with added nutrients
C. Gatorade
D. Red Bull
3. If you want a toned body for the beach or pool this summer, what is the best way to build more muscle mass?
A. eat extra protein
B. consume more carbohydrates
C. increase your level of exercise
4. Which frozen dessert offers the most nutrition?
A. 1/2 cup Haagen-Dazs fruit sorbet
B. Skinny Cow ice cream sandwiches
C. Dreyer’s Real Fruit & Yogurt Bars
5. Which of these healthful foods is best for your heart?
A. rice cakes
B. nuts
C. chicken
D. oatmeal
6. If you want to lose 10 pounds a year, how many calories do you need to cut back per day?
A. 500
B. 250
C. 1,000
D. 100
7. Which fruit is highest in fiber?
A. 1 medium pear
B. 1/2 cup raspberries
C. 1/2 cup blueberries
D. 1 medium banana
8. Which of the following is an example of a 100-calorie snack?
A. 10 baked tortilla chips with 1/3 cup salsa
B. 6 ounces tomato juice, 3/4 ounce light cheese, 6 mini wheat crackers
C. apple with 1 ounce low-fat cheese
D. 3 cups popped low-fat popcorn
9. Which food has the most vitamin C?
A. 1/2 cup red bell pepper
B. 1 medium orange
C. 1/2 cup strawberries
D. 1/2 cup boiled broccoli
10. Corn on the cob is a staple at summer cookouts. Which butter-margarine spread is lowest in calories, saturated and trans fats per serving?
A. 1 tablespoon Land O Lakes Country Morning Blend
B. 1 tablespoon Smart Balance
C. 5 sprays I Can’t Believe It’s Not Butter Spray
ANSWERS
1. A
Research has shown that meal replacements such as portion-controlled meals, bars and drinks can be an effective aid for some people. There is insufficient evidence at this time showing that glycemic index of a food affects weight loss. Skipping meals in general can lower metabolism and can trigger us to overeat later on.
2. A and C
Sports drinks like Gatorade are recommended for a very hot climate or when you’re doing exercise that lasts 60 minutes or more. If you’re doing a brisk 30-minute walk, water is your best choice. Fruit juices tend to be high in sugar, which delays the absorption of fluids. Red Bull’s regular version has 26 grams of sugar, and the carbonation makes you feel full faster, so you might not drink as much as you may need. Energy drinks also have caffeine, which isn’t recommended for replenishment.
3. C
To build more muscle you need to work the muscle more and increase the weight of the workload. Sure, you need to meet your protein needs, but you don’t need to pump excess protein into your body. Muscle is made of only 15 to 20 percent protein; between 70 to 75 percent is water. The next most important step for building muscle mass is to make sure you’re meeting your caloric needs.
4. C
For 100 calories, it is low in fat: 2 grams of fat and 1 gram of saturated fat. It also contains 10 percent each of calcium, fiber, and vitamins A, C and E.
Haagen Daz Sorbet has 120 calories per half cup and 10 percent vitamin C.
Skinny Cow ice cream sandwiches have 140 calories and 1.5 grams of fat.
When you get a craving for a cold sweet dessert but don’t want to go overboard in fat and calories, options are now abundant. Choose calories based on the company they keep: Check out the nutrient content. A food is considered a good source of a nutrient if it has at least 10 percent and a high source if it has 20 percent. (No-Sugar Added Fudgsicles have only 80 calories and 20 percent calcium, for example.)
5. B and D
Research shows that including about 1 ounce of nuts in your diet each day can reduce the risk of heart disease. They’re loaded with good fats and vitamin E, an antioxidant. Walnuts also have omega-3 fats. Oatmeal has soluble fiber, which lowers LDL cholesterol, the “bad” cholesterol.
6. D
That slice of cheese on your sandwich is about 100 calories, and so is an extra handful of potato chips, or that extra beer or glass of wine at night.
7. A
One medium pear has 5.1 grams fiber. Next is one-half cup raspberries, 4 grams; one medium banana, 3.1 grams; and one-half cup blueberries, 1.7 grams.
8. All of the above
9. A
Although all four are great sources of vitamin C, red bell pepper has the most: 140 mg, compared with 70 mg in one medium orange. The strawberries and broccoli give 50 mg each.
10. C
5 sprays of I Can’t Believe It’s Not Butter Spray has 0 calories, 0 fat and 0 grams saturated and transfat. Also, using a spray can be a great way to practice portion control.
For Land O Lakes Country Morning Blend, 1 tablespoon has 100 calories, 11 grams fat, 4.5 grams saturated and transfat.
With Smart Balance, 1 tablespoon has 80 calories, 9 grams fat, 2.5 grams saturated and transfat.
If you’re trying to watch your cholesterol, look for no more than 3 grams total of saturated and transfats per serving.
Staff writer Colleen O’Connor can be reached at 303-954-1083 or at coconnor@denverpost.com.
