Q: Which of the following high fiber foods have the highest fiber content?A: avocado (48% of DV per avocado), chia seeds (35% per oz), leafy greens (27% per cup), sweet potatoes (14% per cup)
Q: How much fiber should adults under 50 aim for each day?A) 5 g for women, 10 g for menB) 25 g for women, 38 g for men ✓C) 60 g for everyoneD) There’s no recommendation
Q: What are the three main macronutrients the body needs for energy and normal function?A: Carbohydrates, fats, and proteins.
Q: Fill in the blank. Prioritize ____________ at every meal:a. Fruitsb. Dairy
c. Protein foodsd. Grains
Correct Answer: c. Protein foodsPrioritize high-quality, nutrient-dense protein foods as part of a healthy dietary pattern. Consume a variety of protein foods from animal sources including eggs, poultry, seafood, and red meat, and plant-based sources including beans, peas, lentils, legumes, nuts, seeds, and soy.
Q: True or False: Plain milk has naturally occurring sugars that are not considered added sugars.
a. Trueb. False
Correct Answer: a. TrueSome foods and drinks, such as fruits and plain milk, have naturally-occurring sugars. The sugars in these foods are not considered added sugars. Certain flavored milks, like chocolate and strawberry, can contain added sugars. Choose plain milk to reduce intake of added sugars.
Q: All of the following are whole grains except:
a. Whole-grain breadb. Oatmeal
c. Flour tortilla
d. Brown rice
Correct Answer: c. Flour tortillaFlour tortillas are a source of refined carbohydrates. Focus on choosing fiber-rich whole grains, like whole grain bread and tortillas, oatmeal, brown rice, popcorn, and quinoa for better health and digestion.
Q: Dairy is an excellent source of:a. Protein
b. Healthy fatsc. Vitamins and minerals
d. All of the above
Correct Answer: d. All of the aboveDairy foods, such as milk, yogurt, and cheese, are an excellent source of protein, healthy fats, vitamins, and minerals.
Q: Which of the following are added sugars that may appear on ingredient labels?
a. Agave syrupb. High-fructose corn syrupc. Honeyd. Dextrose
e. All of the above
Correct Answer: e. All of the aboveThere is no recommended amount of added sugars that is considered part of a healthy diet. To help identify sources of added sugars, look for ingredients that include the word “sugar” or “syrup,” or end in “-ose.” Other examples of added sugars include cane sugar, beet sugar, and molasses.
Q: True or False: Healthy fats are only added to meals when cooking?a. True
b. False
Correct Answer: b. FalseHealthy fats are plentiful in many whole foods, such as meats, poultry, eggs, omega-3–rich seafood, nuts, seeds, full-fat dairy, olives, and avocados.
Q: Which of the following are examples of highly processed foods?a. Cookiesb. Chipsc. Candy
d. All of the above
Correct Answer: d. All of the aboveWhen choosing foods to eat, prioritize whole, healthy and nutritious foods, including protein foods, dairy, vegetables, fruits, healthy fats, and whole grains. Avoid highly processed foods, added sugars, and refined carbohydrates such as chips, cookies, and candy.
Q: Which of the following beverages do not contain added sugars?
a. Sparkling water
b. Chocolate milkc. 100% fruit juice
d. Sparkling water and 100% fruit juicee. All of the above
Correct Answer: d. Sparkling water and 100% fruit juiceHydration is a key factor in overall health. Choose water (still or sparkling) or unsweetened beverages, and avoid sugar-sweetened beverages, such as sodas, fruit drinks, energy drinks, and sweetened coffee and teas.
Q: True or False: Eating vegetables and fruits in their original, whole form is the only good option when including them in a healthy dietary pattern.a. True
b. False
Correct Answer: b. FalseWhole vegetables and fruits are just one option. Frozen, dried, or canned options with no/limited added sugars and sodium, are all good choices to eat throughout the day.
Q: Which foods can help support gut health?a. Yogurtb. Vegetablesc. Fruit
d. Fermented foods
e. All of the above
Correct Answer: e. All of the aboveYour gut contains trillions of bacteria and other microorganisms called the “microbiome.” A healthy diet supports a well-balanced microbiome and healthy digestion. Highly processed foods can disrupt this balance, while vegetables, fruits, fermented foods (e.g., sauerkraut, kimchi, kefir, miso), and high-fiber foods support a diverse microbiome, which may be beneficial for health.
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Rejected Questions:
How much protein per kilogram of body weight should someone eat per day?0.8 grams of protein per kilogram of body weight
How much fiber should an individual consume per day?25 to 38 grams depending on age and gender
How many people in the US get the recommended amount of fiber per day?5-7%
Fun fact: the average American eats only about 15 grams a day, roughly half of what they need.
ProteinAccording to the long-standing RDA, how much protein does the average adult need per day?A) 0.3 g per kg of body weightB) 0.8 g per kg of body weight ✓C) 2.5 g per kg of body weightD) 100 g for everyone
Fun fact: the new 2025–2030 Dietary Guidelines raised the target, shifting from a blanket 46–56 g a day for adults to 1.2–1.6 g per kg of body weight.
Q: How many calories are in 1 gram of carbohydrates?A: 4 caloriesother options: 40 cal, 20 cal, 10 cal
Q: How much sodium should most adults aim for per day?A: <2,300 milligrams per day
Q: What are the roles of vitamins and minerals in the body?A: Help body function properly by supporting the immune system, maintaining strong bones, and helping the body produce energy.
Q: why is healthy fiber consumption important for women?A: hormonal balance, digestive health, heart health, blood sugar regulation, bone health
Fiber is the parts of the plants your body doesn’t fully digest. We need fiber because it keeps digestion regular, supports heart health, regulates blood pressure, and keeps you feeling full.
Good sources of fiber include berries, fruits, vegetables, beans, whole grains, and nuts & seeds
When increasing your fiber, it is important to stay hydrated so your digestive system can adjust
Most adults should aim for about 25–38 grams of fiber per day, depending on age and sex.
What fiber is and why it mattersFiber is a complex carbohydrate that consists mainly of carbohydrates that our digestive enzymes cannot break down. Diets high in fiber are linked to lower risk of type 2 diabetes, heart disease, obesity, digestive disorders, and some cancers.
The landmark evidence is a 2019 review commissioned by the WHO and published in The Lancet. It pooled 185 observational studies, covering about 135 million person-years, and 58 clinical trials. People eating at least 25–29 g of fiber a day had lower overall death rates and fewer cases of heart disease, type 2 diabetes, and colorectal cancer. Each additional 8 g a day was associated with a 5–17% drop in those outcomes. The analysis found no harms from high intake, and the authors suggested that going above 29 g may bring further benefit.
A more recent meta-analysis of 64 studies, with about 3.5 million people, found that the highest fiber intake was linked to 23% lower all-cause mortality, 26% lower cardiovascular mortality, and 22% lower cancer mortality. These are observational findings, so they show association rather than proof of cause. The trial evidence on blood sugar, cholesterol, and weight points the same way, though.
The “fiber gap”Most Americans eat far less than recommended: the median intake is about 12–14 g a day against recommendations of 28–42 g, and fewer than 5% of Americans meet the target. Part of the problem is perception. In one survey, 56% of Americans believed they ate enough fiber, while fewer than 10% actually did. Low-carb, keto, and grain-free diets also tend to cut out fiber-rich grains.3
Gut microbiome researchGut bacteria ferment fiber into short-chain fatty acids, mainly acetate, propionate and butyrate. These act as signaling molecules that affect metabolism and immune function throughout the body.
The details are still being worked out. In one two-week trial, a high-fiber diet changed young adults’ gut bacteria but didn’t change short-chain fatty acid levels in their stool. A 2026 study in young children suggests that the type and variety of fiber matters, not just the total amount. Clinical trials are now testing fiber for conditions like rheumatoid arthritis and heart failure.