Diet & Nutrition
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Healthy Cooking

Think you know your way around a kitchen? Test you nutrition know-how with this quiz.

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Question 1 of 20 Correct

True or false: Frozen fruits and vegetables offer very little nutrition.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. Frozen and canned fruits and vegetables can be just as nutritious as fresh. Still, fresh fruits and vegetables are the preferred choice, especially when they're in season and at their cheapest.

Healthy Cooking
Question 2 of 20 Correct

When is the best time to freeze fruits and vegetables?

Correct! Sorry, that’s incorrect.

The correct answer is: Fresh fruits and vegetables should be frozen immediately after they are picked to preserve vitamins and minerals. This means many frozen options in the grocery store are just as nutritious as fresh.

Healthy Cooking
Question 3 of 20 Correct

Why are locally-grown vegetables and fruits preferred to produce sourced from somewhere else in the country or world?

Correct! Sorry, that’s incorrect.

The correct answer is: Locally-grown produce has traveled fewer miles and maintains much more of its healthy vitamins and minerals. In comparison, the fruits and vegetables in your grocery store might have been picked before they were ripe and then traveled many miles, losing nutrients during their journey.

Healthy Cooking
Question 4 of 20 Correct

True or false: People who are watching their sodium should not eat frozen or canned vegetables.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. As a general rule, canned vegetables contain more sodium than fresh or frozen varieties. However, low-sodium or no-salt-added varieties of canned vegetables are available. To further cut your sodium, drain canned veggies (to get rid of salty liquid) and then heat them in water.

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Question 5 of 20 Correct

True or false: Organic produce is more nutritious than conventional produce.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. In general, organically-grown produce isn't more nutritious than conventionally-grown produce. The most important factor is freshness: If an organically-grown vegetable has to travel several hundred miles to get to your grocery shelf, any additional nutrients gained by being organically grown are likely lost in the commute.

Healthy Cooking
Question 6 of 20 Correct

True or false: Cooked vegetables are more nutritious than raw because raw vegetables are hard to digest.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. In most cases, cooking vegetables even a little bit begins breaking down their nutrients. For that reason, raw is usually always the preferred way to eat your veggies, but the important goal is just eating more vegetables.

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Question 7 of 20 Correct

True or false: Raw tomatoes have higher levels of lycopene, an antioxidant that helps fight heart disease and cancer, than canned or cooked tomatoes.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. This is one instance where cooking produce actually makes it better. Canned tomatoes are a better source of lycopene than raw. Keep cans of whole, diced, or pureed tomatoes on hand, and add them to chilies, pasta, soups or stews. The same is true for carrots: While they are great raw, carrots release more beta carotene (vitamin A) when cooked.

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Question 8 of 20 Correct

Which of these cooking methods are healthy ways to prepare vegetables?

Correct! Sorry, that’s incorrect.

The correct answer is: The answer is all of the above. Any method that allows most of the vegetable's nutrients to remain in the vegetable is best. These methods include grilled, steaming, sautéing, stir-frying, pureeing or mashing or roasting. Boiling can strip away a vegetable's healthy vitamins and minerals.

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Question 9 of 20 Correct

True or false: If you boil vegetables in water, you can reuse the water.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. Vegetables that are boiled leach their vitamins and nutrients into the water in which they're boiled. If you do boil vegetables, be sure not to toss the water -- it's filled with the vitamins and minerals from the vegetable. Instead, use it in soups or stocks, or help thin thicker sauces or gravies with it.

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Question 10 of 20 Correct

If you prefer the flavor of butter on your cooked vegetables, when should you add it for maximum flavor impact?

Correct! Sorry, that’s incorrect.

The correct answer is: For maximum flavor impact, add a small amount of butter just before serving. Cooking dilutes the flavor of butter, and you will need less if you add it last.

Healthy Cooking
Question 11 of 20 Correct

Which of these foods is a protein-rich alternative to meat?

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The correct answer is: The answer is all of the above. Cutting meat out of a meal or two during the week can help you save money and encourage more variety in your menus.

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Question 12 of 20 Correct

Which of these foods makes a good alternative to sour cream?

Correct! Sorry, that’s incorrect.

The correct answer is: Thick, creamy and protein-rich Greek yogurt makes a good substitute for sour cream in dips, on baked potatoes or nachos, in baked goods and just about anywhere you'd use sour cream.

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Question 13 of 20 Correct

Rinsing canned beans can remove how much sodium?

Correct! Sorry, that’s incorrect.

The correct answer is: Rinsing canned beans before you use them can remove up to 40 percent of the sodium.

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Question 14 of 20 Correct

Which of these is an ideal way to use over-ripe bananas?

Correct! Sorry, that’s incorrect.

The correct answer is: The answer is all of the above. Past-their-prime bananas make a nutritious addition to muffins and bananas. Freeze ripe bananas and give them a whirl in a food processor for an easy frozen dessert. Or mash ripe bananas into oatmeal for sweetness and creaminess.

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Question 15 of 20 Correct

True or false: Using water-packed fish in recipes can reduce fat intake.

Correct! Sorry, that’s incorrect.

The correct answer is: This is true. Fish such as tuna, sardines, crabs and mackerel can be canned in water or oil. Fish canned in oil has significantly more fat than fish canned in water.

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Question 16 of 20 Correct

Which fruits are better to buy organic?

Correct! Sorry, that’s incorrect.

The correct answer is: Organic or not? As a rule, non-organic foods like bananas, mangoes and oranges are fine. Thin-skinned fruits and veggies like apples, strawberries and lettuce are best to buy organic to reduce the risk of pesticides.

Healthy Cooking
Question 17 of 20 Correct

True or false: White potatoes are mostly starch and have almost no nutritional value.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. Potatoes are naturally heart healthy. All three varieties -- russet, red and white -- contain the same healthful combination of potassium, vitamin B6, vitamin C and fiber. In addition, British researchers found that potatoes also contain compounds called kukoamines, which lower blood pressure.

Healthy Cooking
Question 18 of 20 Correct

Which of these fats helps your body absorb more nutrients in foods?

Correct! Sorry, that’s incorrect.

The correct answer is: Canola oil, sesame oil and olive oil are all examples of healthy oils. Incorporating healthy oils into your meals is important because fats help your body absorb vitamins. In addition, fat helps you feel full, and it improves the taste of other foods.

Healthy Cooking
Question 19 of 20 Correct

True or false: Fat-free salad dressing and condiments are always the better nutrition option.

Correct! Sorry, that’s incorrect.

The correct answer is: This is false. Fat-free salad dressings often contain added ingredients to compensate for the lack of fat and creamy texture of full-fat dressings. They often contain significantly more sodium and sugar, too. For salad dressing, the best option is olive oil with a vinegar of your choice. This will keep your sodium and sugar down, and the healthy fats from the olive oil will help your body absorb the nutrients in the salad's vegetables better, too.

Healthy Cooking
Question 20 of 20 Correct

Which of these cooking methods is best for meats?

Correct! Sorry, that’s incorrect.

The correct answer is: The answer is all of the above. Stick to methods of cooking which require the least amount of added fats. Roast meat on a rack so the meat doesn't sit in its own fat drippings. Other healthy cooking methods for meat include poaching, steaming, stir-frying and grilling.

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