Try our quiz to find out how much you know about the latest thinking on nutrition..
1. What are prebiotics?
- Live bacteria found in the gut
- Drugs that fight infection caused by bacteria
- Indegestible carbohydrates that stimulate friendly bacteria
2. How many portions of wholegrains should you aim to eat each day?
- 3
- 5
- 10
3. What is vitamin K important for?
- A healthy heart
- Healthy bones
- A healthy brain
4. How many mugs of coffee can you safely drink if you are pregnant?
- 1 mug a day
- None
- 2 mugs a day
5. Where is the best place to store potatoes?
- The Fridge
- A cool, dry place
- The worktop
6. Which are the best source of selenium?
- Walnuts
- Peanuts
- Brazil nuts
7. Which food contains the most protein?
- Cheddar cheese
- Cod
- Spaghetti
8. How many dairy products a day do you need to meet your body’s calcium needs?
- 5
- 2
- 3
9. What is soya milk good for?
- Hot flushes
- Colds
- Chilblains
10. Which of the following foods can help you tp maintain healthy cholesterol levels?
- Ice cream
- Biscuits
- Olive oil
Answers
1. Indigestible carbohydrates that stimulate friendly bacteria.
Prebiotics are natural starches of fibres that are found in food and are not destroyed, digested or absorbed in your stomach and small intestine. Prebiotics promote the growth of ‘good’ bacteria needed for gut health, healthy blood sugar levels and immunity and help reduce ‘bad’ bacteria that can cause diarrhoea, bloating and constipation.
They are found in onions, garlic, leeks, pulses, wheat, asparagus, apples, oats and berries. you can also get yogurts that contains them, or you can buy them in powder form to sprinkle over food.
2. 3
Wholegrains can help you to stay a healthy weight and protect against heart disease, stroke and type 2 diabetes. Experts recommend consuming 3 16g servings a day - about the amount you can hold in the palm of your hand. Sources include breakfast cereals and wholegrain breads.
3. Healthy bones
Vitamin K, a fat soluble vitamin, has long been known for its role in proper blood clotting, but the latest research shows it is also vital for healthy bones. Vitamin K produces an amino acid called Gla, which acts like glue to help keep calcium in bone. It is found in green leafy vegetables such as kale and spinach.
4. 2 mugs a day
Too much caffeine in pregnancy is linked with low birthweight and a higher risk of miscarriage. The Food Standards Agency advises pregnant women to have no more than 200mg caffeine a day - equivalent to 2 mugs of instant coffee.
5. A cool, dry place
If you keep potatoes in the fridge, their starch content turns to sugar. The Potato Council advises storing them in a cool, dark, airy place, in a bag made of natural fibre. Avoid exposing them to sunlight as this can cause them to develop a poisonous chemical called solanine.
6. Brazil nuts
The trace element selenium is important for immune function, a healthy thyroid and reproduction. Low levels have been linked to greater risk of heart disease, cancer, poor immunity and infertility. Brazil nuts are the richest known dietary source. Around six a day should provide sufficient selenium.
7. Cheddar cheese
At 25.5g per 100g, cheddar cheese is the richest source of protein. Cod comes in at 17.4g per 100g and spaghetti at 12g per 100g. Protein is needed for the growth and repair of the tissues and organs and can also be used to supply energy. Men need 44g-55g of protein a day and women about 36g-45g.
8. 3
3 portions of dairy products a day will provide the calcium needed for healthy bones and teeth, nerve and muscle function, blood clotting, the release of hormones and enzymes and healthy blood pressure. A portion equals 200ml of any milk, 125g soft cheese, 40g hard cheese or 150g of yogurt.
9. Hot flushes
Soya milk is a rich source of phytoestrogens, plant chemicals that act like weak versions of the body’s natural oestrogen. In post-menopausal women soya milk (and other soya products) may help to quell hot flushes caused by lower levels of oestrogen at the menopause. A couple of glasses a day should do the trick. You can use it like ordinary milk.
10. Olive oil
Olive oil contains monounsaturated fats, which lower levels of ‘bad’ LDL cholesterol and raise levels of ‘good’ LDL cholesterol. Ice cream contains saturated fats that increase both LDL and HDL cholesterol, while biscuits contain ‘transfats’, which increase LDL cholesterol and lower HDL cholesterol.