Quiz - How Much Do You Know About Snacking?

1.

When looking for a healthier snack, the key fat to look closely at is:
- A.
  
  Transfats
- B.
  
  Total Fat
- C.
  
  Saturated Fat
- D.
  
  All the above
Correct Answer
D. All the above

Explanation
While artery-clogging transfats capture many of the current headlines about healthier eating, it is also important to limit saturated fats for good heart health. For snacks, look for products that do not contain any trans fat and have 2-3 grams or less of saturated fat. Look at the ingredients; if you see “partially hydrogenated oil” anywhere in the list, the product contains trans fat. Since fat packs in more calories per gram than protein or carbohydrates, it’s important to keep the fat content of your snacks moderate(typically less than 10 grams of fat). That may seem like a lot of fat, but snacks like nuts or seeds are rich in healthy poly- and monounsaturated fats. Plus, reducing the level of fat too much with snacks might
leave you feeling less than satisfied and searching for other munchies-and that defeats the purpose of the snack.

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2.

When looking at the nutrition labels, choose a snack that is:.
- A.
  
  Low Calorie, low, fat, low sugar.
- B.
  
  High protein, low fat, low sugar
- C.
  
  Balanced with 2 of the 3 major nutrients (fat, protein, carbohydrates) with at least a couple grams of Fibre.
- D.
  
  Low carbohydrate, low sugar, high Fibre, with balanced protein and fat
Correct Answer
C. Balanced with 2 of the 3 major nutrients (fat, protein, carbohydrates) with at least a couple grams of Fibre.

Explanation
A snack that’s going to keep your energy up for hours needs to have a balance of carbohydrates, protein,and fat-or at least two of the three. In fact, carbohydrates are your body’s main source of energy (and your brain’s preferred source). Combining carbohydrates with fat and protein will give you a balanced snack which will help sustain your energy levels. A snack containing around 150-200 calories is an appropriate snack for people sticking to a diet below 2,000 calories a day. If your calorie needs are above 2,000 per day, aim for snacks that are about 200-250 calories each. Fibre keeps you feeling satisfied for longer, so make sure your snacks pack in at least 4 grams of fibre. Fat also creates a feeling of satisfaction, so don’t be too enticed by “fat-free” snacks. Avoid going too low in calories and/or fat-it’s likely your snack will leave you hungry for more in no time.

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3.

Which of the following should be part of your plan for healthier snacking?
- A.
  
  A whole-food snack like plain yogurt with berries, nuts or raw vegetables with hummus
- B.
  
  A low-fat snack
- C.
  
  A snack bar or energy bar
- D.
  
  It depends
Correct Answer
D. It depends

Explanation
A healthy snack can come in many different forms. Think of snacks as a way to keep your hunger from taking over between meals, sustain your energy throughout the day and sneak in nutrients (think fibre, protein, calcium and iron) that you might not be fitting into meals. When choosing snacks, choose the option that works with your lifestyle, and be flexible. Some days, a homemade whole-food snack will work, some days a good quality protein bar eaten on the go is your only option. Think outside of the box and use the criteria mentioned in questions 1 and 2 to make the best choice.

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4.

All else being equal, which is the best sweet snack?
- A.
  
  Something sweetened with sugar
- B.
  
  Something sweetened with organic cane juice
- C.
  
  Something sweetened with maple syrup or honey
- D.
  
  Something that is naturally sweet, like fresh fruit, dried fruit, or freeze-dried fruit chips
Correct Answer
D. Something that is naturally sweet, like fresh fruit, dried fruit, or freeze-dried fruit chips

Explanation
When you get sweetness from fruit, you get a lot more than just sweet flavour. Satisfying a craving for sweets with a piece of fruit or cup of berries delivers vitamins, antioxidants and fibre along with the sweet taste. Plus, getting into a habit of reaching for fruit when you want something sweet is a great way to prevent calorie overload (think how much easier it is to tear through a big cookie than a bowl of juicy watermelon chunks). One word of warning regarding dried fruits: Use them as accents to an unsweetened food (like adding chopping dried figs to plain yogurt or sprinkling chopped dried apricots onto unsweetened porridge) rather than on their own, since it’s easier to go overboard on dried fruit (which is dehydrated into a fraction of its original size, making each piece smaller than its fresh fruit equivalent.

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5.

Rice cakes can be the start of a healthy snack. The plain ones have only about35 calories. To keep calories down, which of the following would be the best toppingfor your rice cake?
- A.
  
  1 tablespoon of cream cheese
- B.
  
  2 tablespoon of ricotta cheese
- C.
  
  1 tablespoon of strawberry jam
- D.
  
  1 tablespoon of peanut butter
Correct Answer
B. 2 tablespoon of ricotta cheese

Explanation
Regular cream cheese has about 50 calories a tablespoon, as does strawberry jam. A tablespoon of peanut butter has 95 calories. The ricotta cheese is a calorie bargain, with 2 tablespoons having only about 25 calories. Spread some on a rice cake for a tasty treat.

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6.

6. You are craving something smooth and creamy. Which of the following choices hasthe fewest calories?
- A.
  
  A single-serving of rice pudding
- B.
  
  A single-serving of chocolate pudding
- C.
  
  One pot of “fruit-on-the-bottom” yogurt
- D.
  
  Half a banana with a tablespoon of chocolate syrup
Correct Answer
D. Half a banana with a tablespoon of chocolate syrup

Explanation
Some yogurts are healthy, and if this had been a “low fat” version, it would have been the best choice. But low-fat yogurts with fruit on the bottom can have 150 or more calories per individual carton. Rice pudding and chocolate puddings have about 130 to 140 calories per serving, depending on the brand. But half a banana has only about 45 calories, and the syrup adds about 50 calories so this adds up to less than 100 calories for a delicious treat, and of course if you can manage with a little less of the chocolate
syrup, so much the better!

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7.

7. In a healthy diet, how many snacks should you have a day?
- A.
  
  0
- B.
  
  1
- C.
  
  2-3
- D.
  
  5-7
Correct Answer
C. 2-3

Explanation
Eating 2 to 3 healthy snacks a day is an excellent way to control blood sugar, boost energy, and control your weight. Going for long periods of time without food can trigger overeating and binges. It’s better to plan ahead. Eat small meals, and have healthy, high-fibre, satisfying snacks available throughout the day.

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8.

8. You have several leftovers in your refrigerator that look tempting for a snack.Which of the following will use up the fewest calories from your calorie budget?
- A.
  
  A piece of lasagna, about 3 inches square
- B.
  
  Two fried-chicken drumsticks
- C.
  
  1 portion of homemade macaroni and cheese
- D.
  
  1 portion of prawn fried rice
Correct Answer
B. Two fried-chicken drumsticks

Explanation
Believe it or not, the two fried-chicken drumsticks, even though they are fried, have the fewest
calories– about 250 for the two drumsticks. If you take off the breaded coating, you still get the flavour of the chicken and can save yourself about 75 more calories. All the other selections have between 400 to 500 calories each – too much for most people as just a snack.

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9.

9. Sometimes when we think we’re hungry, we’re really just thirsty. If you thinksomething to drink might help quench your thirst and your hunger pangs, which wouldbe the best choice?
- A.
  
  350ml of lemonade
- B.
  
  350ml of cranberry juice
- C.
  
  350ml of grapefruit juice
- D.
  
  350ml of canned mango necta
Correct Answer
C. 350ml of grapefruit juice

Explanation
350ml of grapefruit juice has about 150 calories; all the others have about 200 calories in the same serving because they all have added sugar. Better yet, when you are thirsty, try sparkling mineral water with just a few tablespoons of juice. It’s refreshing and tasty, but you be taking in almost no calories!

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10.

10. Which of the following berries has the least amount of calories per portion whenfresh?
- A.
  
  Raspberries
- B.
  
  Blueberries
- C.
  
  Strawberries
- D.
  
  Blackberries
Correct Answer
C. Strawberries

Explanation
A cup of fresh strawberries contains about 45 calories; a cup of fresh raspberries or blackberries contains 60 calories, and a cup of fresh blueberries have 80 calories. Berries are rich in vitamins A and C and contains fibre, and you may opt for a variety of berries to liven up your snacks, breakfasts, or desserts. Also, if you’re snacking on dried berries, keep in mind that a half-cup of dried berries is equivalent to a cup of fresh berries.

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1
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Quiz - How Much Do You Know About Snacking?

When looking for a healthier snack, the key fat to look closely at is:

When looking at the nutrition labels, choose a snack that is:.

Which of the following should be part of your plan for healthier snacking?

All else being equal, which is the best sweet snack?

Rice cakes can be the start of a healthy snack. The plain ones have only about35 calories. To keep calories down, which of the following would be the best toppingfor your rice cake?

6. You are craving something smooth and creamy. Which of the following choices hasthe fewest calories?

7. In a healthy diet, how many snacks should you have a day?

8. You have several leftovers in your refrigerator that look tempting for a snack.Which of the following will use up the fewest calories from your calorie budget?

9. Sometimes when we think we’re hungry, we’re really just thirsty. If you thinksomething to drink might help quench your thirst and your hunger pangs, which wouldbe the best choice?

10. Which of the following berries has the least amount of calories per portion whenfresh?