1. You are late for work and need to grab a healthy breakfast to eat in the car. What should you choose?
[A] String cheese and apple
[B] Yogurt smoothie and granola bar
[C] Peanut butter and jelly between two whole grain toaster waffles, glass of milk
[D] Trail mix of nuts and dried fruits
[E] All of the above
[F] None of the above
Correct answer: [E] All of the above. When planning a meal (either sit-down or to go) always think protein + carbohydrate. The following combinations offer both.
2. You want to run through the market and pick up a ready made dinner from the deli department. What would be the healthiest choice?
[A] Buffalo wings, celery and carrots, blue cheese dressing, apple juice
[B] Fried chicken meal with potato salad, cole slaw and cornbread, root beer
[C] Take and Bake large sausage pizza, breadsticks, diet soda
Correct answer: [D] This meal has most of the food groups covered and contains the least amount of saturated fat.
The buffalo wings are predominately skin and fat, combined with the high fat blue cheese dressing, this meal contributes a hefty dose of artery clogging saturated fat/cholesterol
The fried chicken meal contains saturated fat and cholesterol from the chicken, as well as the three side dishes. Beware of sides made with mayonnaise and sour cream. Cornbread is also a source of saturated fat in the form of shortening or butter. Also root beer is nothing more than sugar water
The pizza and bread sticks is an entire meal of bread, not a balanced meal at all.
3. You are going to start packing your lunch in order to save money. Which lunch would contribute the least amount of fat?
[A] Tuna salad sandwich on whole wheat bread, baked chips, fruit roll up, 1 % choc. milk
[B] Chicken club sandwich on croissant, pear, carrot sticks, granola bar, lemonade
[C] Roast turkey breast sandwich on rye bread, deli mustard, banana, sliced tomato, lettuce, air popped popcorn, and diet soda
[D] All of the above
[E] None of the above
Correct answer: [C] The roast turkey breast sandwich. There is minimal fat in the turkey and rye bread, mustard is fat free, and so are the lettuce and tomato. The popcorn is made without fat. And diet soda is fat free.
The tuna salad is made generally with mayonnaise. There is no telling how much was used. One tablespoon mayonnaise has 10 grams total fat, and 1.5 grams saturated fat. The typical sandwich can contain 2-3 tablespoons mayonnaise.
A club sandwich is made with chicken, bacon, and cheese, as well as mayonnaise. These items contain saturated fats. The croissant is 90% fat from butter, which is also a saturated fat source.
