Most people know that calcium is good for bones, fiber is good for constipation, and iron is good for blood, but this is only the beginning of the wonders good food choices make in building healthy cells and fighting disease.
Below is a quiz to help you know which foods or nutrients can prevent or promote disease. Feel free to cheat on this test. Now, that is an attitude we did not experience in school, but with this quiz the questions are really a sneaky way to get you to read the answers, which contain a wealth of information on how your diet affects your health. The questions ask which food is least likely to prevent a health problem; therefore, instead of finding just one thing that works, you learn at least three food choices that work.
Most of us joined First Place because we needed to lose weight; however, I was completely unaware that following the Live-It Plan would also help me fight disease. My attitude has changed. I now realize that losing weight is great, but building healthy cells that can fight disease may be the greatest blessing.
1.) Which is least likely to lower your blood pressure?
a. low-fat yogurt
c. whole-grain bread
2.) Vitamin D may reduce the risk of all but one of these. Which one?
a. bone loss
b. colon cancer
c. gum disease
e. multiple sclerosis
3.) Which is the least likely to reduce your risk of diabetes?
a. whole-grain cereal
c. salad dressing
d. alcoholic beverages
e. orange juice
4.) Which is least likely to lower your risk of colon cancer?
a. lean meat
b. whole-grain bread
c. low-fat milk
d. a multivitamin
5.) Which is least likely to lower your risk of brittle bones (osteoporosis)?
a. low-fat yogurt
b. collard greens
c. olive oil
d. a multivitamin
6.) Which is least likely to lower your risk of breast cancer?
b. green leafy vegetables
c. staying lean
d. limiting red meat
e. avoiding alcohol
7.) Exercise is least likely to prevent or ease?
a. enlarged prostate
8.) Which is least likely to reduce your risk of a stroke?
a. treating high blood pressure
b. eating fish
c. taking antioxidants
d. staying lean and active
e. eating fruits and vegetables
9.) The evidence is weakest that a high-fiber diet can prevent?
a. stomach cancer
c. heart disease
d. diverticular disease
10.) Which is least likely to lower your risk of dementia?
a. taking vitamin E
b. treating high blood pressure
c. staying lean
d. eating fish
- c (whole-grain bread)
A diet rich in fruits, vegetables, and low-fat dairy foods can lower blood pressure.
- d (stroke)
Studies suggest that vitamin D may reduce the risk of bone loss, gum disease, multiple sclerosis, and colon cancer.
- e (orange juice)
To dodge diabetes, stay lean and exercise. Nuts whole grains, and unsaturated fats lower the risks. Processed red meats (like bacon and hot dogs), trans fat-laden foods (like French fries, fried chicken, and pie crust), and sweets raise the diabetes risk.
- a (lean meat)
Eating too much meat seems to have a higher risk of colon cancer, even if the meat is lean. Foods that are high in magnesium (like beans, whole grains, and leafy greens) or calcium (milk, yogurt and cheese) seem to protect the colon. So do multivitamins and exercise.
- c (olive oil)
Food high in calcium, vitamin K (collards, spinach, and broccoli) potassium (fruits and vegetables), and vitamin D help strengthen your bones. Weight bearing exercise also protects bones and may help prevent falls by boosting balance, coordination, and strength.
- b (green leafy vegetables)
Researchers have found no link between vegetables and breast cancer. Eating less red meat and more low-fat dairy seems to protect premenopausal breast cancer. The best postmenopausal prevention is no weight gain and to exercise.
- d (cataracts)
People who exercise have a lower risk of enlarged prostate, gallstones, heart disease, stroke, high blood pressure, diabetes, bone fractures, osteoporosis, colon cancer, breast cancer, and diverticular disease. Staying active also curbs anxiety, depression, arthritis and sleep disorders.
- c (taking antioxidants)
It’s crucial to keep your blood pressure under control. A diet low in salt and rich in fruits, vegetables, and low-fat dairy plus exercise help to do that. People who eat more fish, fruits and vegetables have a lower risk of stroke-regardless of their blood pressure.
- a (stomach cancer)
Studies suggest that fiber-especially from breads and cereals-can lower the risk of constipation, diverticular disease, heart disease, and diabetes.
- a (taking vitamin E)
So far, vitamin E has failed to live up to predictions that the antioxidant would slow cognitive decline in older people. However, staying lean and active may protect your brain by warding off diabetes. Keeping a lid on blood pressure and eating more fruits, vegetables, and low-fat dairy foods will lower your risk. A new study suggests eating fish three times a week aids in preventing dementia.
May God Protect,
First Place Associate Director
Kay is the associate national director of First Place and has been on the First Place staff since 1987.
Kay is a popular speaker at retreats, seminars, Conferences, FOCUS Weeks and Workshops across the country. Kay is the First Place food exchange expert and writes a monthly article in the First Place E-Newsletter on nutrition. She also was a contributing writer to the Today Is the First Day devotional book. Her delightful personality and love for people endears her to everyone she meets, and they quickly become her new best friend.
Kay and her husband, Joe, live in Roscoe, TX. They have two children and five grandchildren. Two of the young grandchildren are making a name for themselves on the golf circuit. Two of the young grandchildren are making a name for themselves on the golf circuit, and the three oldest grandsons are all involved in numerous sporting events, which Kay and Joe attend as often as possible.