1. How many servings of fruits and vegetables should you eat each day, according to the National Cancer Institute and most health authorities?
c) 5 or more
2. Gina is making a salad. On her plate she puts: 2 cups dark green lettuce, 1/2 cup diced cucumber and 1/2 cup diced tomato. How many servings of vegetables will she eat?
3. Eric eats a bowl of oatmeal with a sliced banana. Then he enjoys 3/4 cup of orange juice. How many servings of fruit did he eat for breakfast?
4. One of these snacks has 51 calories; the other has 162 calories. Which is which?
a) 1 ounce potato chips ___
b) 1 fresh orange, peeled ___
5. Eating plenty of fruits and vegetables each day will help protect you from which of the following chronic diseases?
a) heart disease
c) some forms of cancer
f) all of the above
6. What is in fruits and vegetables that make them so beneficial to your health?
e) all of the above
7. Which of the following forms of fruits and vegetables does NOT provide fiber?
8. If you are purchasing canned or frozen fruits and vegetables, you should check the label and ingredient list to avoid added:
d) all of the above
9. Where should most fruits and vegetables be stored for longest shelf life and best quality?
b) dark, cool place
10. To avoid nutrient loss, which of the following cooking methods is best for
a) steaming in a little water
b) frying in a lot of oil
c) boiling in a water
1. c) 5 or more
2. d) 4
3. b) 2
4. a) has 162 calories and b) has 51 calories – note how you get to eat a lot more food with the orange versus the potato chips and for far fewer calories, too!
5. f) all of the above
6. e) all of the above
7. d) juice (this refers to commercially prepared juices without the pulp)
8. d) all of the above. Canned or frozen fruits and vegetables can be very nutritious and excellent choices to boost your fruit and vegetable consumption, but you have to beware of added fat, sugar and sodium.
9. c) refrigerator – with the exception of bananas and tomatoes.
10. a) steaming in a little water
Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Art, holds a master’s degree in Food Business from the Culinary Institute of America, 2 art certificates from UC Berkeley Extension, and runs a food photography studio where her love is creating fun recipes.
Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest in nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.