Nutrition Quiz: Are You Really Eating Healthy?

How much do you really know about healthy eating? We believe certain foods are good (or bad) for us, but then, sometimes, we find out otherwise. Advertising and/or outdated studies can often misguide us in our quest to eat nutritiously. Take the quick Healthy-Eating Quiz and see how well you’re doing!


  1. Which are “good fats”?
  2. Saturated fats
  3. Trans fats
  4. Monounsaturated fats
  5. Polyunsaturated fats


  1. Which are whole grains?
  2. Oatmeal
  3. White rice
  4. Barley
  5. Quinoa


  1. What nutrients do eggs contain?
  2. Protein
  3. Vitamin B12
  4. Vitamin D
  5. Lutein


  1. Which are great sources of fiber?
  2. Artichokes
  3. Chia seeds
  4. Pancakes
  5. Black beans


  1. Which are low in sugar content?
  2. Tonic water
  3. Vanilla yogurt
  4. Bananas
  5. Almond butter


Now check and compare your answers with ours.



1.) c and d. The worst are trans fats, for example, hydrogenated oils. Saturated fats aren’t horrible when eaten in slim moderation. These include: cheese, whole milk, and red meat. Your good fats will be monounsaturated (i.e. olive oil, avocados, sunflower oil) and polyunsaturated fats, which are essential fats (omega-3 fatty acids, salmon, seeds, nuts, etc.)

2.) a and c. Whole grains contain bran, germ, and endosperm—the entire grain kernel. That is precisely what oatmeal and barley are. White rice is processed and not a whole grain; however, brown and wild rice are considered whole grains. Quinoa, although quite nutritionally potent, is really a seed (though some still categorize it as a grain).

3.) a, b, c, and d. Two medium eggs offer about 14 grams of protein. Over 50% of the daily-recommended intake of vitamin B12 is included as well. Eggs are a great source of vitamin D for bone health and lutein for eye health.

4.) a, b, and d. Pancakes, especially those prepared with white, refined flour have virtually no fiber benefit. (If they were made with a whole grain, like Buckwheat, now we’re talkin’.) One medium artichoke has about 10 grams of fiber—and brother broccoli is not far behind. Chia seeds, as well as flax and other seeds, can have up to 6 grams of fiber in one tablespoon. Black beans (and lima and lentils) are fiber royalty with up to 15 grams per cup, cooked.

5.) d. Almond butter made solely from nuts (with no sugar added), may have as few as 2 grams of sugar per serving. (Other nut butters without additives are also low in sugar. Generic tonic water and flavored yogurts can have up to 40 grams of sugar per serving. Yikes! Bananas are one of the most calorie-dense fruits. Of course because the sugar is from a natural source, it is better for your health any day over eating a processed food with added sugar.

Keep seeking out and following your path to healthy eating. You will feel rewarded in body, mind, and spirit!







Let’s Toast to Breadless Breakfast Treats

Want to avoid bread, but still want a filling, satisfying, and healthy breakfast ideas? Look no further. Here are some breadless suggestions that are nutritious and simple to prepare for the entire family.


Get a good lookin’ sweet potato and cut it into square-ish slices about ¼-inch thick. Place the “sweet-potato toast” into the toaster on the highest setting. When it pops up, send it through for another round of toasting.

Once removed from the toaster and onto your plate, drizzle a bit of coconut oil over the top. Then for the finale, dust with organic brown sugar.

Healthy Facts: Sweet potatoes are rich in calcium, potassium, vitamin A, B, and C, and fiber. Coconut oil has the good fat and helps you absorb the nutrients from your tater.


Grab an organic rice cake and place it the toaster onto a 2-3 setting. Remove when warm, and plunk onto your plate. Spread your favorite nut butter atop the “toast” rice cake—perhaps peanut, almond, or cashew.

If you’re like most and enjoy a healthy sweet treat, drizzle some organic honey or raw agave over your buttered toast.

Healthy Facts: Nuts all contain the good fat, and recent studies show they decrease systemic inflammation. Almonds provide calcium, magnesium, zinc and vitamin E. Cashews have a lower caloric content than many any nuts and are high in iron, zinc, and potassium. Peanuts contain resveratrol (the compound in red wine that promotes healthy aging.) Honey is an antibacterial, antifungal, and contains flavonoids and antioxidants.


You can make your own polenta (from corn meal), or you can purchase an organic “tube” from your local health food grocer. Cut rounded slices about ½-inch thick each. Place them in your toaster oven or oven for about 15 minutes.

Once it’s heated thoroughly and thickened, place your warm polenta slices on your dish. A fantastic treat is to top with an organic fig spread.

If you’re more into salty than sweet, you can top your polenta with crumbled feta cheese and a few pepita seeds, pine nuts, or both.

Healthy Facts: Figs are full of vitamin A, B1, B2, calcium, iron, phosphorus, manganese, sodium, and potassium. Feta cheese is perfect for the lactose intolerant as it’s made with goat or sheep’s milk. Pepita (pumpkin) seeds have protein and zinc and pine nuts contain iron.

If you choose to skip the crunch, you can use AVOCADO as a healthy, staple breakfast treat. Squeeze a bit of lemon juice on top and then sprinkle with a bit of Himalayan salt and black pepper. Sesame seeds are great too (and contain iron.)

Another option is steamed BUTTERNUT SQUASH. Drizzle with coconut or olive oil and then sprinkle with cinnamon. This can be a terrific diabetic remedy option as it helps control blood sugar levels.

For other nutritious food tips, check out