This document contains a short quiz about nutrition facts followed by the answers. It discusses that while egg yolks contain more protein than whites, they also contain more fat, cholesterol, and calories. It notes the recommended hamburger size at fast food restaurants exceeds guidelines. Vacuuming burns the most calories of light activities listed. Added sugars do not include lecithin. Americans drink the most soda annually compared to other beverages. Atlantic mackerel has the highest fat content of fish choices listed.

1. Take this short quiz before you read our NUTRITION section. You will
understand how much you know about Nutrition.
Questions:
1. True or False: An egg yolk has more protein per gram than an egg white.
2. Which of the following is not a hamburger serving size sold at Burger King?
A) 3 ounce burger
B) 6 ounce burger
C) 10 ounce burger
D) 14 ounce burger
3. Which of the following activities burns the most calories per 1/2 hour?
A) Vacuuming
B) Watching TV
C) Preparing Dinner
D) Kissing

2. 4. Which of the following is NOT synonymous for "added sugar"?
A) Corn syrup solids
B) Lecithin
C) Malt syrup
D) Dextrose
E) High Fructose corn syrup
5. Of the following list, which beverage do Americans drink the most of per
year?
A) Milk
B) Coffee
C) Beer
D) Soda
6. Which of the following fishes is highest in fat?
A) 6oz fillet Striped Bass, raw
B) 6oz fillet Bluefish, raw
C) 6oz fillet Atlantic Mackerel, raw
D) 6oz fillet Wild Atlantic Salmon, raw

3. True of False?
7. Corn is just as nutritious as whole wheat.
8. Shrimp are rich in cholesterol and don't belong in a healthy diet.
9. The more salt you eat, the greater your chances of getting high blood pressure.
Find out answers

4. Answers:
1) True: The yolk is more concentrated than the white and it has more protein by
weight. However, the yolk also has more fat, cholesterol, and calories than the
white. One large egg white (33grams) has 17calories, 4grams Protein, and 0grams
Fat. An egg yolk of equal weight contains 110calories, 6grams Protein, 420mg
cholesterol, and 10grams of fat (4grams of which are saturated fat)! I would stick to
the egg whites, or at least a mixture of the two, if you consume a large quantity of
eggs.
2) A-3ounce size. Although a 3ounce portion of meat is the recommended serving
size according to the Food Guide Pyramid, the smallest serving of a plain hamburger
at Burger King now weighs just over 4 ounces. Someone who consumes one of their
14ounce Double Whoppers is eating more than 2 days worth of their recommended
intake of meat (6-9ounces/day), as well as 1070calories and 70grams of fat
(27grams of which are saturated fat)!
3) A-Vacuuming is the most calorie burning activity of the four listed. In a half-hour,
a 150pound (70kg) person would burn 85calories vacuuming, 36 calories watching
TV, 74calories preparing dinner, and 36 calories kissing. A good idea is to double-
task and therefore double your calorie expenditure. If you are going to by lying
around on the coach watching TV, you might as well be kissing someone in the
process to burn an extra 36 calories!

5. 4) B-Lecithin. This is a type of phospholipid, which is a fat. Lecithin is naturally
found in eggs and it works to emulsify fats.
5) D-Soda. On an annual basis, Americans consume 51gallons of soda, 32 gallons of
beer, 26gallons of coffee, and 24 gallons of milk. And we wonder what is
contributing to the obesity epidemic and increasing rate of osteoporosis?!
6) C-Atlantic Mackerel. In a 6ounce serving size, Atlantic mackerel contains 24grams
fat, wild Atlantic salmon contains 10grams fat, bluefish contains 8grams fat, and
striped bass contains 4grams fat. Remember, the majority of the fat in all fishes is
healthy fat (mono-and poly-unsaturated fat). Do not avoid fish on account of its fat
content. It is much healthier to choose fish over meat, which has a higher content
of saturated fat.
7) FACT: Yellow corn, which is also a "whole grain", is just as nutritious as whole
wheat. Yellow corn is rich in carotenoids, such as lutein and zeaxanthin, which may
help keep your eyes healthy. Popcorn made from yellow corn has these same
nutrients (just don't add all the butter to it!) However, white corn, while tasty, is less
nutritious.

6. 8) FICTION: Although shrimp has more cholesterol than any other shellfish except
squid, the cholesterol in shrimp has not been shown to be as much of a problem
as cholesterol in other foods. Also, shrimp are very low in saturated fat, which has
been shown to raise blood cholesterol more than dietary cholesterol.
Furthermore, shrimp contains heart healthy omega-3 fatty acids. Therefore,
shrimp can be included in a heart healthy diet.
9) FICTION: A high sodium intake may not lead to high blood pressure, unless you
are sodium sensitive. However, since it is impossible to know who is sodium-
sensitive and who isn't in advance, it makes sense to err on the safe side and
consume less than 2,400mg/day, which is equivalent to about a teaspoon of table
salt. This means avoiding highly salted processed foods such as chips, canned
soups, tv dinners, and canned vegetables.
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