Know what's good for you? Here's a quiz

EATING WELL

December 01, 1992|By Colleen Pierre, R.D. | Colleen Pierre, R.D.,Contributing Writer

Athletes, when it comes to food, do you know what's good for you?

Food is the fuel for your sport. Are you getting enough?

Food provides the building materials for your bones, muscles and blood. Are you getting the right kind?

Try the nutrition test below, to see if you know what's good for you.

1. If you do nothing but lie in bed all day, your body needs fuel for heartbeat, breathing, thinking, digestion and other "housekeeping chores." This is your basal metabolic rate. How much fuel does this take?

A. Woman: 400 calories/day. Man: 800 calories/day.

B. Woman: 800 calories/day. Man: 1,000 calories/day.

C. Woman: 1,200 calories/day. Man: 1,800 calories/day.

2. Either walking or running a mile burns close to the same number of calories. How many?

A. Woman: 80 calories/mile. Man: 100 calories/mile.

B. Woman: 200 calories/mile. Man: 300 calories/mile.

C. Woman: 400 calories/mile. Man: 800 calories/mile.

3. The iron in blood is critical to athletic performance because it carries oxygen to muscle cells to produce energy. Who needs the most iron?

A. Women aged 20 to 50.

B. Teen girls, women and endurance athletes.

C. Teen boys and girls, women and endurance athletes.

4. The iron from some foods is absorbed better than iron from other foods. Which food is the best source of easily absorbed iron?

A. Iron-fortified cereal.

B. Lean red meat.

C. Chicken and fish.

5. Protein is important for building muscles, replacing worn-out cells and preventing illness and disease. How much protein meets the Recommended Dietary Allowance for the average man and woman?

A. Woman: 23 grams. Man: 40 grams.

B. Woman: 43 grams. Man: 56 grams.

C. Woman: 109 grams. Man: 227 grams.

6. It's easy to get enough protein in your diet. Which combination of foods provides enough protein for a man (even a bodybuilder) for one day?

A. 3 ounces beef, 1/2 cup cottage cheese and 3 ounces tuna.

B. 6 ounces fish, 1 cup oatmeal and 1 cup skim milk.

C. 1/2 cup beans, 1 1/2 cups rice and 2 tablespoons peanut butter on 2 slices of whole-wheat bread.

7. Fitness and endurance require plenty of complex carbohydrates. Which foods are made up of complex carbos?

A. Cookies, cakes and candy.

B. Potatoes, lima beans, corn, yams, peas and carrots.

C. Spaghetti, cereal, bread, pita pockets, bagels.

8. Sports drinks help improve endurance for:

A. Women in aerobics classes.

B. Bodybuilders.

C. Long-distance runners, cyclists and triathletes.

9. Female athletes who stop menstruating have more injuries, like stress fractures, than those who continue to have normal periods, even though they train as hard and have the same low body-fat percentage. What diet mistake is the likely cause?

A. Not getting enough calcium.

B. Eating too much protein.

C. Just not eating enough.

10. For a wrestler, the best way to lose weight yet achieve peak performance is to:

A. Stop eating for three or four days.

B. Sit in a sauna, and spit in a bucket.

C. Decrease food by 500 calories/day and limit salt.

Answers: 1, C; 2, A; 3. C; 4. B; 5. B; 6. A, B or C; 7. B & C; 8. C; 9, C; 10. C.

Next week: the reasons why.

Colleen Pierre, a registered dietitian, is the nutrition consultant to the Union Memorial Sports Medicine Center in Baltimore.

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