1. Which of the following is lowest in fat?  (Circle one.)
1. 2% milk
2. Whole milk
3. Skim milk
4. Low-fat milk

Americans typically eat too much fat.  This can cause weight gain and heart problems.  One of the ways to cut down on fat in the diet is to replace high-fat foods with low-fat ones.  Use skim or low-fat milk instead of whole milk for everyone over 2 years of age.
Answer:  c.

1.  Which of the following is the heart-healthiest food choice? (Circle one.)
1. Chicken nuggets
2. Beans
3. Hot dogs
4. Hamburgers

The healthiest choice for your heart is beans.  They are a satisfying and high-energy food.  Beans contain no cholesterol and are low in fat.  They are also an excellent source of fiber, protein, and iron.
Answer:  b.          

1.  Which food is NOT a good source of vitamin A? (Circle one.)
1. Spinach
2. Apples
3. Sweet potatoes
4. Cantaloupes

Most orange-colored fruits and vegetables and dark, leafy greens are great sources of vitamin A.  Eat foods rich in vitamin A at least once a day.  Examples include cantaloupes, mangoes, apricots, spinach, broccoli, collard greens, carrots, and sweet potatoes.
Answer:  b.

1. Which of the following snacks has more than 100 calories? (Circle one.)
1.  1 orange
2. 2 graham crackers with 1 tsp. peanut butter
3. 6 oz. Fat-free yogurt
4. None of the above

None of the snacks above has more than 100 calories.  If you plan small, healthy low-calorie snacks, you will be less tempted to grab unhealthy foods between meals.  Choose fruit with low-fat cottage cheese, raw vegetables with hummus, or WIC cereal with low-fat milk.                                                                                     
Answer:  d.

1. How many servings of fruits and vegetables should you eat every day? (Circle one.)
1. 1-3
2. 2-4
3. 5-9
4. 10-15

Fruits and vegetables contain vitamins for clear skin, shiny hair, and bright eyes.  Five to 9 servings every day may also reduce the risk of certain types of cancer, heart disease, diabetes, stroke, obesity, birth defects, and high blood pressure.       
Answer:  c.

1.  On the average, how many calories do you burn* by jumping rope for 15 minutes?  (Circle one.)
1. 50
2. 100
3. 175
4. 300

It is recommended that adults get 30 minutes on most days of the week.  Jumping rope is one of the fastest ways to burn calories.  A 150-lb. person burns about 175 calories by jumping rope for 15 minutes.
*Subject to weight and jumping speed.                                                        Answer:  c

1. Which of the following contains 100% fruit juice?  (Circle one.)
1. Orange soda
2. Orange juice
3. Fruit punch
4. Powdered drink mix

Orange juice is 100 % fruit juice, which is naturally high in vitamin C and other nutrients.  The other choices are very high in sugar and contain food dye and very little or no fruit juice.  Even with vitamin C added, they have low nutritional value.  Limit children to no more than 6 ounces of fruit juice a day.
Answer:  b.

1.  Which of the following are benefits of breastfeeding?  (Circle one.)
1. Fewer fevers
2. Healthy weight
3. Cleaner environment
4. All of the above

Breastfeeding benefits babies, moms, and the environment.  Breast milk is the only baby food that prevents infection.  Nursing burns extra calories, making it easier for mom to return to her pre-pregnancy weight.  Breastfeeding produces no material waste, which is better for the environment.
Answer:  d.

1. Which mineral helps build strong bones?  (Circle one.)
1. Iron
2. Calcium
3. Zinc
4. Potassium

Calcium helps build strong bones.  Make sure that everyone in your family eats calcium-rich foods every day.  These include milk; yogurt; cheese; fortified soy products; and dark, leafy greens.
Answer:  b.

1.   Which answer matches typical restaurant serving sizes?  (Circle one.)
1. Too big
2. Too small
3. Just right
4. None of the above

Restaurants serve food portions that are usually 2-3 times the recommended serving size for a healthy diet.  Ask your server for half-orders or lunch-sized portions, share a meal, or take leftovers home for another meal.
Answer:  a.

1. When you have eaten enough, how should you feel?  (Circle one.)
1. Totally stuffed
2. Satisfied
3. Slightly hungry
4. Tired of eating

Paying attention to hunger and fullness signals is a good way to maintain a healthy weight.  This means eating when hungry and stopping when satisfied.  Teach your children to do the same.
Answer:  b.

1. Which of the following foods contains the healthiest fat?  (Circle one.)
1. Nuts
2. Beef
3. Store-bought cookies
4. French fries

Most nuts are high in monounsaturated fats.  These fats work to keep your heart healthy.  Healthy fats are found in olive oil, peanut oil, canola oil, avocados, and seeds.  Nuts are high in calories and should be eaten in moderation.

Answer:  a.

 

1. How much daily physical activity does a child 2 years and older need?  (Circle one.)
1. 5 minutes
2. 15 minutes
3. 30 minutes
4. 60 minutes

Children 2 years and older should get at least 30 minutes of physical activity every day.  This does not have to be done all at one time.  You can spread the time out.  Three 10-minute activity periods will give the same benefits.  Don’t let your child sit for long periods.  Limit your child’s TV/computer/video game time to no more than 1 to 2 hours a day.
Answer:  c.

1. What causes tooth decay?  (Circle one.)
1. Bacteria
2. Sugar and starches
3. Acids
4. All of the above

Your mouth contains bacteria.  Each time you eat or drink foods with sugars and starches, the bacteria in your mouth make acid that attacks the teeth.  After many attacks, the tooth breaks down, and a cavity forms.  To help prevent decay, limit sugary foods, drink water between meals and snacks, and brush your teeth twice a day with fluoride toothpaste.
Answer:  d.

 

 

 

1. At what age should children switch to low-fat or fat-free milk?
1. 12 months
2. 2 years
3. 4 years
4. None of the above

Children under age 2 need calories from fat for growth and brain development.  Children over age 2 get enough fat from different foods and no longer need the extra fat in milk.  Switching to low-fat milk and other dairy foods helps children learn health habits that will last a lifetime.
Answer:  b.

1. How many serious diseases do vaccines protect children against?  (Circle one.)
1. 3
2. 6
3. 9
4. 12

Vaccines protect against 12 serious diseases:  measles, mumps, German measles, diphtheria, lockjaw, whooping cough, polio, Hib disease, hepatitis B, chickenpox, hepatitis A, and pneumococcal disease.  One shot is needed for each of these diseases.  For some, extra shots are required for the best protection.
Answer:  d.

1.   How much juice should you let your child drink in a day?  (Circle one.)
1. 4 to 6 ounces
2. 1 cup
3. 2 cups
4. 3 cups

Fruit juice is high in vitamin C.  But the calories in juice can really add up.  In children, too much juice can also cause diarrhea and stomach problems.  In addition, if children are allowed to drink constantly from a bottle, cup, or box of juice throughout the day or at bedtime, they may get tooth decay.  For children ages 1 to 6, juice intake should be limited to 4 to 6 ounces a day.                                                               Answer:  a.

1. What is the best way to protect babies less than 6 months of age from sunburn?  (Circle one.)
1. Keep baby out of direct sunlight
2. Cover baby in comfortable clothing
3. Use sunscreen made for children
4. All of the above

The sun is the main cause of skin cancer.  Babies younger than 6 months have sensitive skin and need extra protection.  When outdoors, keep your baby in the shade, or dress the baby in clothing that covers the body.  If necessary, sunscreen made for children can be used on small areas of a baby’s skin, such as the face and back of the hands.  Watch for any reactions.
Answer:  d.

1.   Which of the following is the healthiest form of vegetable?  (Circle one.)
1. Fresh
2. Frozen
3. Canned
4. All of the above

The healthiest vegetables are the ones you eat!  All forms of vegetables are good sources of vitamins, minerals, and fiber.  Refrigerate fresh vegetables like lettuce, greens, carrots, and peppers.  Vegetables like potatoes, onions, and squash can be stored in a cool, dry place.  Canned and frozen vegetables can help you increase variety and are quick to prepare.                                             
Answer:  d.

 

 

 

1.   For which of the following concerns should nursing mothers ask for help?  (Circle one.)
1.  Sore nipples
2. Low milk supply
3. Returning to work
4. All of the above

New mothers often have breastfeeding concerns.  For example, sore nipples, low milk supply, or returning to work may stop you from breastfeeding.  WIC can answer questions about these and other concerns so that you can make the healthiest feeding choice for your baby.
Answer:  d.

1.   Which foods should never be left at room temperature for more than 2 hours?  (Circle one.)
1. Raw meat, poultry, fish, and eggs
2. Cooked meat, poultry, fish, eggs
3. Cut-up fruits and vegetables
4. All of the above

Germs grow fast in foods kept at room temperature.  Raw meat, poultry, fish, and eggs should be stored in the refrigerator or freezer.  Eat foods prepared for a meal within 2 hours.  Refrigerate or freeze leftovers.  Food left out for more than 2 hours should be thrown away.
Answer:  d.

1.   Foods and drinks should be stored in which type of container to help prevent lead poisoning?
1. Crystal
2. Pottery
3. Metal
4. Plastic or glass

Store opened and leftover foods and drinks only in plastic or glass containers made for food storage.  Crystal and pottery may contain lead that will get into the food.  Once opened, metal cans may give off small amounts of lead.                             Answer:  d.

1. Which of the following is an adult serving of a whole grain?  (Circle one.)
1.  1 slice of whole-wheat bread
2. 1 cup ready-to-eat whole-grain cereal
3. ½ cup cooked brown rice
4. All of the above

The amount of whole grains you need to eat depends on your age, sex, and level of physical activity.  Most Americans consume enough grains, but few are whole grains.  At least half of all of the grains eaten should be whole grains.  Visit www.MyPyramid.gov or ask your WIC clinic for more information on portion sizes and daily serving amounts for your entire family.
Answer:  d.

1.   How do busy moms get their daily recommended exercise?  (Circle one.)
1.  Play ball with the kids
2. Join a walking group
3. Do stretches while watching TV
4. All of the above

The benefits of exercise include toning muscles, improving heart health, and controlling weight.  Exercise also helps improve blood circulation, builds stronger bones, promotes clearer thinking, and relieves stress.  There are easy ways to fit physical activity into a daily routine.  Choose activities that you enjoy and that you can do regularly.
Answer:  d.