ANSWERS

1. FALSE. Cholesterol is found only in animal products. Therefore, many non-animal foods such as nuts, margarine and oils may be cholesterol free but loaded with fat. For example, one tablespoon of oil contains 15 grams of fat but no cholesterol. (This also includes coconut oil and foods fried in cholesterol-free oils). Read you labels carefully!
   
2. The correct answer is C, ½ cup red peppers. This contains 95mg. of vitamin C. The RDA for vitamin C is 60mg. Note that ½ cup of green peppers contains 45mg., 40z of orange juice have 62mg., 1 cup of strawberries has 85mg., and 1 medium potato has 26mg. Citrus is not the only source of vitamin C in the diet!
   
3. B or C. The best meal before an event is one that is high in carbohydrates, low in fat, and easy to digest. If the pancakes are served with syrup only and a small glass of juice 1-3 hours before the event, this will boost glycogen stores and provide the athlete with important energy. The yogurt with fruit is also a good source of carbohydrates, as well as a bowl of cereal (watch out for nuts) with low-fat milk. The egg breakfast is a high protein, high fat meal that is difficult to digest, can sit in the gut for a longer amount of time and provides little carbohydrate sources for muscles.
   
4. B. The best way to manage weight is to eat healthy, well-balanced, low-fat meals with plenty of fruits and vegetables for variety. Liquid fasts do not teach one how to make changes in eating habits and therefore offer only a quick fix. Snacking can actually be worked into weight management to prevent overeating at meal time. Undereating or skipping meals can often promote overeating at later meals.

Calcium and Caloric Content of
Some Common Dairy Foods