Fitness Foods: Facts, Fats and Figures Quiz

Answer: Quinoa

Quinoa, pronounced "kin-wah", is high in protein for a grain-like food at 14%.
It provides complete protein (all the amino acids), and is high in fibre and iron, magnesium, calcium (useful for vegans and the lactose intolerant) and phosphorus. It is gluten-free. As further evidence of its status as a fitness food, quinoa is being considered a possible crop in NASA's Controlled Ecological Life Support System for long human-occupied spaceflights.

Answer: Beef

Beef is so full of nutrients that a 90g serving supplies greater than 10% of recommended daily intake of a number of nutrients, including protein (as an animal product - it is a complete protein), Vitamins B6 and B12, niacin, riboflavin, selenium, and phosphorus. To maximise leanness, choose cuts with the words "round" or "top" in the name, like round roast, top round, or top sirloin steak.

Answer: Soybean

Soybean is a complete protein and is often called "meat without bones" in China. For maximum nutritional value, soy should be eaten in its bean form using wet heat to strip away the toxic outer covering. Some nutritional value is lost when soy is processed into oil or vegetable-based products.

Answer: Broccoli

Broccoli's nutritional value lies mainly in its high content of Vitamin C and dietary fibre. However it also contains multiple nutrients with powerful anti-cancer properties. It also contains diindolemethane which is a modulator of the immune response with anti-viral and antibacterial activity.

Answer: Spinach

Spinach has a high nutritional value and is extremely rich in antioxidants, especially when fresh or steamed. It is a rich source of Vitamins A, C and K Metals such as magnesium, manganese, calcium, iron and zinc. Spinach first appeared in England, France and Germany in the 14th century, and it gained acceptance quickly because it matured in early spring, when other vegetables were scarce and when dietary restrictions around Lent discouraged consumption of other foods.

In 1533, Catherine de Medici became queen of France; she liked spinach so much, she insisted it be served for every meal. Today, dishes made with spinach are known as "Florentine", named after Catherine's birthplace in Florence.

Answer: The Mediterranean diet

The Mediterranean diet is a modern nutritional recommendation based on the traditional dietary practices of Spain, Southern Italy, and Greece. This diet is based on high consumption of olive oil, fruit, cereals (unrefined), legumes and vegetables, high levels of consumption of fish, moderate consumption of dairy products (cheese / yogurt), moderate wine consumption, and low consumption of meat.

The traditional diet of Japan is based on rice miso soup, fish, pickled vegetables, and vegetables cooked in broth.

This is considered a very healthy diet marred only by a high salt intake through large amounts of soy products in the menu, as evidenced by the high stomach cancer prevalence rate in Japan. The American and English diets are not defined but would likely have a high proportion of processed carbohydrates and saturated fats.

Answer: Olive oil

In the recent past, fats have had a collective hard time as something to be avoided in the diet. Certainly saturated fats such as palm oil, butter and animal fats, which are usually a composite of various saturated fats (eg lard), are to be reduced in daily diets.

There is preliminary evidence that consumption of olive oil, a monounsaturated fat, may lower the risk of heart disease via reduced LDL cholesterol oxidation, and lowered blood cholesterol levels. In particular monounsaturated fats in the diet may be linked to a reduction in coronary heart disease. It should be noted that the health benefits of olive oil and other monounsaturated fats are realised when these fats replace the same amount of saturated fats in the diet.

Answer: False

There is no scientific consensus on the recommended daily intake of water. Your water needs depend on many factors including your health, age, and activity. Those who exercise regularly will need a larger intake of fluid due to loss from perspiration.

Answer: Reduces blood pressure

Lycopene is a powerful oxidant that in itself absorbs free radicals which promote malignancies. However the evidence that lycopene reduces malignancy incidence is sketchy. Initial research suggested potential effect on cardiovascular disease, diabetes, osteoporosis and male infertility but these effects remain unconfirmed.
Lycopene is bright red and like Vitamin A is a carotene molecule. Lycopene, however, has no Vitamin A properties.

Answer: Salmon

Omega-3 fatty acids are alleged to slow memory loss as you get older and boost cardiac health by regulating heart beat and keeping arteries and blockage free. According to Clinical Science, "saturated fats lead to obesity, the polyunsaturated fatty acids in fish appear to correct and prevent obesity". Because of our conditioning that Fats = Bad, it seems counter-intuitive that oily fish are better fitness foods than non-oily fish. On top of that salmon has a high protein content. 90g of salmon contains 20g of protein. Protein stimulates metabolism three to four times more than carbohydrates or fat, making protein a good food for achieving fullness, resulting in fewer calories consumed and more calories burnt.