1. Which of the following is a high-protein food?
• A) Almonds
• B) Chicken breast
• C) White rice
• D) Lettuce
Answer: B) Chicken breast
2. Which nutrient is primarily responsible for providing energy?
• A) Protein
• B) Carbohydrates
• C) Fats
• D) Vitamins
Answer: B) Carbohydrates
3. What type of fat should be avoided to maintain heart health?
• A) Unsaturated fats
• B) Monounsaturated fats
• C) Trans fats
• D) Omega-3 fats
Answer: C) Trans fats
4. Which vitamin is necessary for absorbing calcium?
• A) Vitamin A
• B) Vitamin D
• C) Vitamin C
• D) Vitamin E
Answer: B) Vitamin D
5. Which of the following foods is high in fiber?
• A) White bread
• B) Brown rice
• C) French fries
• D) Chicken
Answer: B) Brown rice
6. How many calories are in 1 gram of fat?
• A) 4 calories
• B) 6 calories
• C) 9 calories
• D) 12 calories
Answer: C) 9 calories
7. Which food is a good source of Vitamin C?
• A) Milk
• B) Spinach
• C) Oranges
• D) Chicken
Answer: C) Oranges
8. Which of the following is an unhealthy source of fat?
• A) Olive oil
• B) Butter
• C) Salmon
• D) Avocados
Answer: B) Butter
9. What percentage of your daily caloric intake should come from
carbohydrates?
• A) 10-20%
• B) 45-65%
• C) 70-80%
• D) 25-30%
Answer: B) 45-65%
10. Which of these foods is rich in iron?
• A) Red meat
• B) Bananas
• C) Almond milk
• D) Celery
Answer: A) Red meat
11. Which food group should be the smallest part of a balanced diet?
• A) Vegetables
• B) Whole grains
• C) Fats and oils
• D) Proteins
Answer: C) Fats and oils
12. Which of these foods is high in Vitamin A?
• A) Carrots
• B) Apples
• C) Cheese
• D) Rice
Answer: A) Carrots
13. Which macronutrient is essential for muscle growth and repair?
• A) Carbohydrates
• B) Protein
• C) Fats
• D) Fiber
Answer: B) Protein
14. Which type of fat is considered heart-healthy?
• A) Saturated fats
• B) Trans fats
• C) Monounsaturated fats
• D) Hydrogenated fats
Answer: C) Monounsaturated fats
15. Which food is a complete protein source?
• A) Tofu
• B) Rice
• C) Spinach
• D) Almonds
Answer: A) Tofu
16. Which food should be avoided to lower blood sugar levels?
• A) Whole wheat bread
• B) White rice
• C) Oatmeal
• D) Lentils
Answer: B) White rice
17. How many calories are in 1 gram of carbohydrate?
• A) 4 calories
• B) 6 calories
• C) 9 calories
• D) 12 calories
Answer: A) 4 calories
18. Which of the following is a high-fiber food?
• A) Potatoes
• B) Brown rice
• C) Apples
• D) White bread
Answer: C) Apples
19. Which nutrient is most important for maintaining healthy skin?
• A) Vitamin A
• B) Vitamin D
• C) Vitamin E
• D) Vitamin K
Answer: C) Vitamin E
20. What is the recommended daily intake of fiber for adults?
• A) 10 grams
• B) 25 grams
• C) 40 grams
• D) 60 grams
Answer: B) 25 grams
21. Which food is naturally gluten-free?
• A) Wheat
• B) Barley
• C) Oats
• D) Quinoa
Answer: D) Quinoa
22. What is the primary health benefit of eating whole grains?
• A) Higher protein content
• B) High fiber content
• C) Fewer calories
• D) More vitamins
Answer: B) High fiber content
23. Which of these fats should be limited in a heart-healthy diet?
• A) Omega-3 fatty acids
• B) Unsaturated fats
• C) Trans fats
• D) Polyunsaturated fats
Answer: C) Trans fats
24. Which of these foods is high in calcium?
• A) Beans
• B) Cheese
• C) Chicken
• D) Eggs
Answer: B) Cheese
25. Which of these is an example of a complex carbohydrate?
• A) Sugar
• B) White bread
• C) Pasta
• D) Oatmeal
Answer: D) Oatmeal
26. How many grams of protein should an average adult consume daily?
• A) 20-30 grams
• B) 40-50 grams
• C) 50-60 grams
• D) 70-80 grams
Answer: C) 50-60 grams
27. Which food group is the best source of antioxidants?
• A) Fruits
• B) Dairy
• C) Meats
• D) Grains
Answer: A) Fruits
28. Which of the following foods is highest in Omega-3 fatty acids?
• A) Chicken
• B) Salmon
• C) Bananas
• D) Carrots
Answer: B) Salmon
29. Which of these foods is a good source of potassium?
• A) Bread
• B) Bananas
• C) Cheese
• D) Bacon
Answer: B) Bananas
30. Which of the following is a good source of plant-based protein?
• A) Spinach
• B) Tofu
• C) Chicken
• D) Butter
Answer: B) Tofu
31. What is the best way to ensure you're eating a balanced diet?
• A) Eat only protein
• B) Avoid all fats
• C) Include a variety of food groups
• D) Skip breakfast
Answer: C) Include a variety of food groups
32. Which of the following is high in Vitamin D?
• A) Fortified milk
• B) Grapes
• C) Broccoli
• D) Apples
Answer: A) Fortified milk
33. Which food contains healthy fats?
• A) Avocado
• B) Donuts
• C) Bacon
• D) Cream
Answer: A) Avocado
34. Which of these is a source of saturated fat?
• A) Olive oil
• B) Coconut oil
• C) Almonds
• D) Fish oil
Answer: B) Coconut oil
35. Which mineral is vital for healthy red blood cells?
• A) Zinc
• B) Potassium
• C) Iron
• D) Sodium
Answer: C) Iron
36. What is the recommended daily water intake for an adult?
• A) 1-2 liters
• B) 2-3 liters
• C) 4-5 liters
• D) 5-6 liters
Answer: B) 2-3 liters
37. Which nutrient helps in the growth and repair of tissues?
• A) Fiber
• B) Protein
• C) Carbohydrates
• D) Fats
Answer: B) Protein
38. Which of these foods is high in magnesium?
• A) Dark chocolate
• B) White rice
• C) Cheese
• D) Chicken
Answer: A) Dark chocolate
39. Which vitamin is important for maintaining vision?
• A) Vitamin A
• B) Vitamin D
• C) Vitamin K
• D) Vitamin B12
Answer: A) Vitamin A
40. What is the primary benefit of eating fiber-rich foods?
• A) Helps in digestion
• B) Provides energy
• C) Improves skin health
• D) Increases muscle mass
Answer: A) Helps in digestion
41. Which of these foods is a source of probiotics?
• A) Bread
• B) Yogurt
• C) Cheese
• D) Butter
Answer: B) Yogurt
42. How much of your plate should be filled with fruits and vegetables, according
to dietary guidelines?
• A) One-quarter
• B) One-third
• C) Half
• D) Three-quarters
Answer: C) Half
43. Which type of food helps in lowering cholesterol levels?
• A) Processed meats
• B) Whole grains
• C) Fried foods
• D) Sugary snacks
Answer: B) Whole grains
44. Which food is rich in Vitamin B12?
• A) Eggs
• B) Almonds
• C) Spinach
• D) Blueberries
Answer: A) Eggs
45. Which food group is the best source of Vitamin C?
• A) Dairy
• B) Vegetables
• C) Grains
• D) Fruits
Answer: D) Fruits
46. Which of these foods is a good source of dietary fiber?
• A) Fish
• B) Whole wheat bread
• C) Cheese
• D) Milk
Answer: B) Whole wheat bread
47. Which food is naturally low in calories?
• A) Fried chicken
• B) French fries
• C) Cucumber
• D) Ice cream
Answer: C) Cucumber
48. Which of these foods is high in omega-3 fatty acids?
• A) Red meat
• B) Salmon
• C) Chicken
• D) Bacon
Answer: B) Salmon
49. What is a common cause of vitamin D deficiency?
• A) Lack of sleep
• B) Lack of sun exposure
• C) High protein intake
• D) Eating too much sugar
Answer: B) Lack of sun exposure
50. Which of the following can help improve digestion?
• A) Sugary foods
• B) Processed meats
• C) High-fiber foods
• D) Fried snacks
Answer: C) High-fiber foods
51. What is the daily recommended intake of protein for an average adult?
• A) 20 grams
• B) 50 grams
• C) 100 grams
• D) 150 grams
Answer: B) 50 grams
52. What is the primary benefit of eating leafy green vegetables?
• A) They are high in fat
• B) They are high in fiber and vitamins
• C) They are high in protein
• D) They are high in sugar
Answer: B) They are high in fiber and vitamins
53. What is the main nutrient found in red meat?
• A) Carbohydrates
• B) Calcium
• C) Iron
• D) Fiber
Answer: C) Iron
54. Which nutrient helps maintain vision health?
• A) Vitamin A
• B) Vitamin C
• C) Vitamin D
• D) Vitamin E
Answer: A) Vitamin A
55. What is the role of calcium in the body?
• A) Builds and maintains bones and teeth
• B) Improves digestion
• C) Increases muscle mass
• D) Enhances memory
Answer: A) Builds and maintains bones and teeth
56. Which of the following foods should be limited in a diabetic diet?
• A) Oatmeal
• B) Leafy greens
• C) White bread
• D) Brown rice
Answer: C) White bread
57. What is the best source of Vitamin B12?
• A) Almonds
• B) Leafy vegetables
• C) Eggs and meat
• D) Oranges
Answer: C) Eggs and meat
58. Which food group should be consumed the least for a balanced diet?
• A) Grains
• B) Proteins
• C) Fruits and vegetables
• D) Fats and sugars
Answer: D) Fats and sugars
59. Which food is rich in potassium?
• A) Bananas
• B) Apples
• C) Bread
• D) Pasta
Answer: A) Bananas
60. Which of the following is high in iron?
• A) Fish
• B) Lentils
• C) Yogurt
• D) Broccoli
Answer: B) Lentils
61. What type of carbohydrates should be limited for better blood sugar control?
• A) Simple carbohydrates
• B) Complex carbohydrates
• C) Whole grains
• D) Fiber-rich foods
Answer: A) Simple carbohydrates
62. Which of the following foods contains unsaturated fats?
• A) Margarine
• B) Avocado
• C) Fried chicken
• D) Ice cream
Answer: B) Avocado
63. Which vitamin helps with collagen production and skin health?
• A) Vitamin A
• B) Vitamin C
• C) Vitamin D
• D) Vitamin E
Answer: B) Vitamin C
64. What is the benefit of eating probiotic-rich foods?
• A) Improves heart health
• B) Enhances digestion
• C) Boosts energy levels
• D) Improves eyesight
Answer: B) Enhances digestion
65. What is the primary source of energy in the body?
• A) Fats
• B) Carbohydrates
• C) Protein
• D) Vitamins
Answer: B) Carbohydrates
66. Which of these foods should be avoided for those with high cholesterol?
• A) Whole grains
• B) Fish
• C) Full-fat dairy
• D) Fruits
Answer: C) Full-fat dairy
67. How many calories should an average adult consume daily?
• A) 1,000 calories
• B) 1,500 calories
• C) 2,000 calories
• D) 2,500 calories
Answer: C) 2,000 calories
68. Which of these foods is high in Vitamin E?
• A) Almonds
• B) Bananas
• C) White rice
• D) Chicken
Answer: A) Almonds
69. Which food group is high in Vitamin C?
• A) Dairy
• B) Meats
• C) Fruits
• D) Grains
Answer: C) Fruits
70. What type of protein is best for muscle building?
• A) Plant-based protein
• B) Incomplete protein
• C) Complete protein
• D) Fibrous protein
Answer: C) Complete protein
71. Which of the following is an antioxidant-rich food?
• A) Butter
• B) Berries
• C) Red meat
• D) Cheese
Answer: B) Berries
72. Which of the following foods is high in dietary fiber?
• A) Fish
• B) Brown rice
• C) Chicken
• D) Cheese
Answer: B) Brown rice
73. What is the recommended intake of sugar per day for adults?
• A) 10 grams
• B) 25 grams
• C) 50 grams
• D) 100 grams
Answer: B) 25 grams
74. Which vitamin is essential for bone health?
• A) Vitamin A
• B) Vitamin C
• C) Vitamin D
• D) Vitamin E
Answer: C) Vitamin D
75. Which food is rich in healthy fats?
• A) Potato chips
• B) Coconut oil
• C) Butter
• D) Olive oil
Answer: D) Olive oil
76. Which nutrient helps transport oxygen in the body?
• A) Calcium
• B) Iron
• C) Vitamin D
• D) Protein
Answer: B) Iron
77. Which of these foods is considered a whole grain?
• A) White bread
• B) Oatmeal
• C) Pastries
• D) White pasta
Answer: B) Oatmeal
78. What is the best way to reduce sodium intake in your diet?
• A) Eat more red meat
• B) Avoid processed foods
• C) Eat more dairy
• D) Increase carbohydrate intake
Answer: B) Avoid processed foods
79. Which food is a good source of zinc?
• A) Lentils
• B) Red meat
• C) Oranges
• D) Butter
Answer: B) Red meat
80. Which vitamin plays a key role in maintaining healthy skin?
• A) Vitamin A
• B) Vitamin B
• C) Vitamin C
• D) Vitamin E
Answer: D) Vitamin E
