August 23, 2001

Prairie Fare: A Quiz for Your Health

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

There’s an old saying, "You are what you eat." Does the mirror tell you your shape resembles a pear or an apple? An apple shape, by the way, doesn’t mean you’ve been eating too many apples. Body fat that accumulates around the mid-section, which gives an "apple with legs" appearance, is linked with a higher risk of heart disease.

Even though looking like an apple isn’t necessarily healthy, eating more apples – and other fruits and vegetables – can improve your health. Our food choices play a large role in our overall health.

A diet rich in fruits, vegetables and whole grains can reduce your chances of getting heart disease, cancer and other diseases. Aim for at least five servings of fruits and vegetables every day, including at least three servings of vegetables and two servings of fruit. A serving is 3/4 cup of 100 percent fruit or vegetable juice, 1/2 cup cut-up fruits or vegetables, a medium-size piece of fruit, 1/4 cup dried fruit or 1 cup of salad greens.

According to recommendations of the American Institute for Cancer Research, we should be taking a closer look at our plates. Two-thirds of this "New American Plate" should be covered with plant-based foods like fruits, vegetables, whole grains and cooked beans. Protein-rich foods like lean meat, poultry, fish or lowfat dairy products, which provide ample vitamins and minerals, should cover about one-third of the plate.

To get yourself thinking about the benefits of a healthful diet, try this quiz. The answers are at the end.

1. People who ate more fruits and vegetables reduced their heart disease risk by ____ according to a 2001 report by the Annals of Internal Medicine.

1. 5 percent
2. 10 percent
3. 15 percent
4. 20 percent

2. Eating at least five servings of fruits and vegetables every day could prevent as many as ____ of all cancers according to the American Institute for Cancer Research,.

1. 5 percent
2. 10 percent
3. 15 percent
4. 20 percent

3. According to the USDA Food Guide Pyramid, a serving of meat is 3 ounces cooked meat (4 ounces raw). In size, what does a 3-ounce serving look like on your plate?

1. baseball
2. golf ball
3. 4 dice
4. deck of cards

4. A serving of cheese is about 1 1/2 ounces. In size, what would this serving look like on your plate?

1. baseball
2. golf ball
3. deck of cards
4. 4 dice

5. A 1/2 cup serving of chopped vegetables would look like a ______ on your plate.

1. golf ball
2. soft ball
3. 4 dice
4. 1/2 baseball

How did you do? All the answers are "d." For more information about nutrition and cancer, visit the website of the American Institute for Cancer Research: www.aicr.org . Here is one of their recipes for a colorful fruit salsa that makes a tasty side dish or accompaniment to chicken, fish or shrimp.

Orange Salsa

2 cups orange segments, membranes removed 
and cut into half-inch pieces (2-3 oranges)
1/2 cup sweet onion, chopped
1/2 cup apple, chopped (can substitute jicama)
2 tablespoons red bell pepper, chopped
2 tablespoons lime juice (fresh preferred)
1 tablespoon jalapeno or other chili pepper, chopped

Combine all ingredients in a medium bowl and toss to blend. Serve chilled. It’s best served the same day it’s made. Makes 4 servings, with 60 calories and 0 grams fat per serving.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Tom Jirik, (701) 231-9629, tjirik@ndsuext.nodak.edu