Snacking Quiz
Snacking can be a healthy habit if you choose the right items and eat the right balance of foods for snacks to keep your energy level up.
Unfortunately, many times we wait until we get the “snack attack,” and don’t choose as wisely as we should.
Following are some questions to test how much you know about snacking.
All the answers are multiple choice and the correct answers are explained at the end.
It’s only for Fun and education, whilst you do see your results and score at the end it isn’t recorded or kept anywhere. Enjoy
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Question 1
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A
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Answer A – Transfats
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B
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Answer B – Total Fat
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C
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Answer C – Saturated Fat
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D
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Answer D – All of the above
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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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Question 2
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A
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Answer A – Low Calorie, low fat, low sugar
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B
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Answer B – High protein, low fat, low sugar
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C
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Answer C – Balanced with 2 or 3 Major Nutrients
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D
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Answer D – Low carbohydrate, low sugar, high fibre, with balanced protein and fat.
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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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Question 3
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A
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A – A whole-food snack like plain yogurt with berries, nuts or vegetables with hummus
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B
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B – A low-fat snack
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C
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C – A snack bar or energy bar
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D
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D – It depends
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Question 4
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A
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A – Something sweetened with sugar
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B
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B – Something sweetened with organic cane juice
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C
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C – Something sweetened with maple syrup or honey
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D
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D – Something that is naturally sweet, like fresh fruit, dried fruit, or freeze-dried fruit chips
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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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Question 5
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To keep calories down, which of the following would be the best topping for your rice cake?
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A
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A – 1 tablespoon of cream cheese
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B
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B – 2 tablespoon of ricotta cheese
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C
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C – 1 tablespoon of strawberry jam
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D
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D – 1 tablespoon of peanut butter
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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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Question 6
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A
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A – A single-serving of rice pudding
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B
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B – A single-serving of chocolate pudding
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C
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C – One pot of “fruit-on-the-bottom” yogurt
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D
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D – Half a banana with a tablespoon of chocolate syrup
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Question 7
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A
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A – 0
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B
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B -1
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C
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C – 2 to 3
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D
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D – 5 to 7
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Question 8
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A
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A – A piece of lasagna, about 3 inches square
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B
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B – Two fried-chicken drumsticks
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C
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C – 1 portion of homemade macaroni and cheese
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D
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D – 1 portion of prawn fried rice
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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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Question 9
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A
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A – 350ml of lemonade
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B
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B – 350ml of cranberry juice
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C
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C -. 350ml of grapefruit juice
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D
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D – 350ml of canned mango necta
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All the others have about 200 calories in the same serving because they all have added sugar.
Better yet, when you are thirsty, try mineral water with just a few tablespoons of juice. It’s refreshing and tasty, but you’ll be taking in almost no calories!
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Question 10
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A
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A – Raspberries
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B
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B – Blueberries
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C
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C -. Strawberries
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D
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D – Blackberries
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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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