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| Water |
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Water is essential to life. And it has zero calories! Generally, tap water is healthier in terms of chemical and microbiological purity than bottled water. Among its extensive list of benefits, proper hydration can keep one from fainting, positively affect mood, and prevent ailments from kidney stones to the common cold.
An oft heard bit of advice that's also easy to remember is, "Drink _________ 8-ounce glasses of water a day."
- two (A = 6)
- four (A = 2)
- eight (A = 8)
- sixteen (A = 3)
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| Vegetables |
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Vegetables are low in calories and fats, but high in vitamins and minerals such as calcium, magnesium, potassium, iron, beta-carotene, vitamin B-complex, vitamin-C, vitamin-A, and vitamin K.
Cooking enhances the bioavailability of some nutrients but diminishes others, so the best way to consume vegetables is _________.
- raw (B = 1)
- cooked (B = 8)
- some raw and some cooked (B = 5)
- deep fried (B = 3)
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| Cruciferous Vegetables |
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Cruciferous vegetables include kale, arugula, broccoli, cabbage, Brussels sprouts, cauliflower, and radishes. Thay are a rich source of sulforaphane, a powerful anticancer compound.
To maximize the benefits of these miracle plants, it makes sense to try to eat a serving _________.
- daily (C = 0)
- weekly (C = 7)
- monthly (C = 1)
- yearly (C = 9)
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| Leafy Greens |
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Green leafy vegetables are the most nutrient-dense of all foods. They're the best source of plant-based nitrates, which forms nitric oxide that's vital in the prevention of heart disease and high blood pressure.
Popeye the Sailor is always strong to the finish, 'cause he eats his _________.
- pizza (D = 5)
- hot dogs (D = 8)
- chocolate cake (D = 6)
- spinach (D = 4)
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| Garlic and Onions |
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Garlic, bulb onions, leeks, shallots, and chives are just a few of the most common members of the Allium family, and have valuable antibacterial and antiviral properties.
But these super foods aren't that good in _________.
- soups (E = 7)
- salads (E = 6)
- stews (E = 9)
- road repair (E = 2)
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| Fruits |
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Eating fruits daily helps to protect from minor ailments like wrinkling of skin and hair loss. But, in the long run, they also help avert major diseases like age-related macular degeneration, Alzheimer’s disease, colon cancers, and osteoporosis.
Fruits are generally not a good source of _________.
- antioxidants (F = 5)
- vitamins (F = 2)
- fiber (F = 8)
- saturated fat (F = 6)
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| Berries |
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Berries are an excellent food for the brain, improving both motor coordination and memory. They have a greater antioxidant content per serving than any other food except spices. Frozen berries can actually be more nutritious than fresh because they're flash frozen immediately after picking and retain all their nutrients.
One effect not observed from eating berries is _________.
- relief from visual fatigue (G = 7)
- a spike in insulin (G = 6)
- improved sleep quality (G = 5)
- enhanced athletic recovery (G = 9)
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| Legumes |
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Legumes are loaded with protein, iron, and zinc, as well as fiber, folate, and potassium. The majority of their calories come from resistant starch, which nourishes our microbiome. Among the many great choices are black beans, lentils, split peas, hummus, tofu, and tempeh.
Legumes are not excellent sources of _________.
- copper (H = 0)
- phosphorus (H = 5)
- cholesterol (H = 7)
- magnesium (H = 6)
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| Intact Grains |
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Whole grains are often called "good carbs" and refined grains are called "bad carbs". But intact grains, which are basically unprocessed grains, are the best of all. Oatmeal is a great choice, and is particularly rich in avenanthramide, which protects the heart.
Eating a diet which includes intact grains cannot substantially lower your _________.
- triglycerides (I = 8)
- blood pressure (I = 3)
- insulin levels (I = 9)
- taxes (I = 4)
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| Nuts |
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Nuts are good sources of fat, fiber and protein. The fat is mostly "good fat" - both monounsaturated and polyunsaturated fat. Walnuts, in particular, are an excellent source of omega-3 fat. A great way to use nuts is as a garnish, such as on a salad.
A reasonable amount of nuts to eat in a day is _________.
- one nut (J = 3)
- a handful (J = 8)
- a big jar (J = 7)
- a few pounds (J = 9)
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| Seeds |
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Seeds are similar to nuts in terms of healthy fats, minerals, and antioxidants, but they are also abundant in trace minerals, higher in protein, and each kind is nutritionally unique. Mahatma Gandhi correctly said, "Wherever flaxseeds become a regular food item among the people, there will be better health."
Flaxseeds have a hard, shiny seed coat that's difficult to crack, so it's best to eat them _________.
- whole (K = 8)
- ground (K = 7)
- liquefied(K = 5)
- vaporized (K = 0)
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| Mushrooms |
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Edible mushrooms have many anti-cancer properties including preventing DNA damage, slowing cancer cell growth, causing programmed cancer cell death, and inhibiting angiogenesis. But raw mushrooms may contain a toxin called agaritine, which is deactivated by heat, so mushrooms should always be eaten cooked.
Avoiding _________ mushrooms is a wise health choice.
- Portobello (L = 2)
- white (L = 1)
- death cap (L = 6)
- cremini (L = 4)
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| Herbs and Spices |
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Spices have been used in medicine for thousands of years. And consuming herbs such as green tea every day may increase our lifespan. The most antioxidant-packed food by weight is cloves. Turmeric contains the yellow pigment curcumin, which has the greatest potential for acting as a multipurpose drug.
Spices are not very useful with health issues such as _________.
- cancer (M = 8)
- arthritis (M = 9)
- Alzheimer’s disease (M = 4)
- using a toaster in your bathtub (M = 1)
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