You may not a be health expert, but you do have some idea about what “healthy” is, right? Or do you? Health information can be tricky – there are so many conflicting opinions, new information shared, “diets” or ways of eating, recommendations from government and other professionals or experts. How do you know what is right and what is just smoke? This True or False Quiz will have you answer some basic questions about health. Not trends or specific personalized recommendations but general things about health that everyone should know.
1) Vegans tend to be deficient in protein and iron as they do not consume any animal products.
2) Carbs, like rice and potatoes, make you fat.
3) Everyone should take a multivitamin.
4) Eating potatoes are healthy – regardless of how they are cooked.
5) Stress can stop you from losing weight.
6) Red wine is healthy.
7) Hormones are only important as they relate to women and menopause.
8) Adults need 6 hours of sleep per night to be healthy.
9) Sugar is sugar. It is all the same.
10) Meditation is a complicated practice that requires a minimum of 60 minutes per day to be effective as a way to reduce stress.
11) If you have been overweight and sedentary your whole life, getting healthy now will not improve your longevity.
12) Drinking water and staying hydrated is only good for your skin and weight loss.
Here are the answers!
1) FALSE: Although arguable more difficult or inconvenient for those following a vegan diet, vegans have to be vigilant in ensuring they choose foods rich in iron and protein such as dried beans and legumes, dark green leafy vegetables, dried fruits, nuts and seeds, and wholegrain cereals and breads. The key is to ensure there is some present at every meal and snack.
2) FALSE: This has been an ongoing misconception for years. Carbohydrates are actually one of the three main building blocks (macronutrients) that make up all food. Protein and fat are the other two. These macronutrients are essential for the body to function. What is important when you are choosing carbohydrates is what nutrients they have in them – to ensure they are providing the most benefit to yours body.
3) TRUE and FALSE – This one is tricky. It mostly depends on what your diet is like. If you are able to get all of the necessary vitamins and minerals your body needs through food, then you probably don’t need one. However, most people tend not to be as “perfect” in their food intake – let alone have the time to cook all of that food – necessary to check off all of the vitamins and minerals on a daily checklist.
4) FALSE: This one should be easy to answer. HOW food is cooked or prepared is just as important as the type of food you eat. For example, with potatoes, a baked potato (without all of the “fixins” like butter, sour cream, bacon) is much healthier than French fries which are deep-fried and full of saturated fat and sodium.
5) TRUE: Stress can lead to unhealthy stressed induced behaviors such as overeating, exercising less, emotional eating and sleeping less. When our bodies are in chronic stress response, meaning we are stressed about 70% of the time, our cortisol levels are in a constant heightened state. When this happens, are cells are inflamed leading to chronic inflammation. Our body holds onto things, like fat cells, when we are chronically stressed and chronically inflamed. This makes it next to impossible to lose weight when we are chronically stressed out.
6) TRUE: YES! (thank goodness given the past year!) Research suggests that drinking an occasional glass of red wine is good for you. It provides antioxidants, may promote longevity, and can help protect against heart disease and harmful inflammation, among other benefits. Just remember though that this is limited to red wine (not all alcohol) and a glass of wine (5 oz) – not half or full bottle – per day!
7) FALSE: Hormones are so much more that something teenagers are full of and menopausal women wish didn’t exist (ha ha!). Hormones are your body’s chemical messengers. They travel in your bloodstream to tissues and organs to help them do their work. They affect growth and development, metabolism, sexual function and mood. When they are out of balance, they can lead to weak bones, diabetes, weight gain and a list of other problems.
8) FALSE: Sleep is SO important to be healthy. It is recommended that adults need between 7 and 9 hours of sleep per night. Babies, young children, and teens need even more sleep to enable their growth and development. People over 65 should also get 7 to 8 hours per night.
9) FALSE: The biggest different between sugars are “natural sugar” – those found in foods such as fruits and veggies and “added sugar” – those that are added to a food during the manufacturing or cooking process. Natural sugars have fewer calories and less sodium with a higher water and nutrient content than added sugars. Added sugar on the other hand, does not contain protein or fiber, which causes your body to digest them even faster and spike your blood glucose levels which are linked to major health issues.
10) FALSE: A huge stress reducer, meditation is often misunderstood. Meditating doesn’t mean you have to be a hippie or a yogi or a zen master! In fact, the process of meditating is straightforward and easy: simply sit and practice. You can do it anywhere and it can be as quick as 5 minutes. There are many apps such as ‘Calm’ and videos on YouTube that can help you get started. You will be glad you did!
11) FALSE: Don’t let your past define you. It is never too late to make a change to be healthy. Anytime is the best time to make YOU a priority and put your health at the forefront. Be brave. Ask for help. You got this!
12) FALSE: Although drinking plenty of water can help improve skin appearance and weight loss, it does so much more than that. Your body depends on water to survive. Every cell, tissue and organ in your body needs water to work. It is essential to the healthy function of every system in your body, including your heart, brain, and muscles.
So? How did you do? If you got all answers correct – amazing! You are well aware of what your body needs for optimum health. If you didn’t get all correct but got most – good job! Keep educating yourself on what you can do to take your health to the next level. If you didn’t answer any correctly or just a few – don’t worry!! The fact that you took this quiz is evidence that you are aware of your own health – which is better than most people. Now you just need to learn more and perhaps get some additional help to get you where you want to go.
No matter where you scored on this quiz, remember no one is perfect. Everyone is at a different stage in their health journey. Congratulations on taking steps like doing this quiz, reading our blog and newsletter and choosing YOU!
If you ever need some more personalized, detailed assistance in your nutrition and healthy lifestyle, contact Andrea at Best You Nutrition.