Veggie Quiz

Think you know all about nutrition? Take this quiz to test your skills...

1. To get enough protein, vegetarians (especially vegans) must:

a. carefully combine beans and grains at every meal
b. eat soy products every day
c. drink protein shakes
d. eat a wide variety of foods

Answer: D. Getting enough protein shouldn't be a problem for anyone who eats a wide variety of foods. In fact, every food, with the exception of pure fats, fruits, alcohols and sugars, contains protein.

2. Which of the following provides the most calcium?

a. 1 cup of milk
b. a stir-fry of broccoli (1 cup) and tofu (1/2 cup)
c. 1 cup steamed spinach
d. a grilled cheese sandwich

Answer: B. The stir-fry contains a solid 315 grams of calcium—compared to about 285 in the milk, 245 in the spinach and 198 in the grilled cheese. Broccoli, like several other green vegetables (kale, collards, Swiss chard), is a good source of calcium. So is tofu when it’s made with calcium sulfate.

3. True or false: Vegetarians need more iron than non-vegetarians.

true
false

Answer: True. That’s because heme iron, which comes from animal sources, is more easily absorbed by the body than the non-heme iron found in plant sources. To increase absorption, eat iron-rich foods—such as legumes, soy, avocados, oatmeal and sea vegetables—with foods high in vitamin C.

4. Which of the following restaurant offerings are likely to be made with animal products?

a. refried beans and flour tortillas
b. bean soups
c. Caesar salads
d. vegetable stir-fries
e. biscuits and pie crusts
f. all of the above

Answer: F. Although many of the world’s cuisines use far less meat than American fare does, most use small amounts of animal products for flavoring. For example, Mexican food is often cooked with lard.

5. Which of the following foods do not contain animal products?

a. Worcestershire sauce
b. ketchup
c. Jell-O pudding
d. marshmallows
e. McDonald’s French fries

Answer: B. However, Worcestershire sauce without anchovies is available in natural food stores. Jell-O brand treats are made with gelatin, which is derived from animal bones, cartilage, tendons and other tissue. Marshmallows also contain gelatin, though there are a few brands of vegetarian marshmallows available. As for McDonald’s fries, besides being cooked in artery-clogging hydrogenated oil, they also contain a secret flavoring agent—beef extract.

6. True or false: It is dangerous to have a vegan pregnancy or raise a vegan infant.

true
false

Answer: False. The American Dietetic Association (ADA), the nation’s largest organization of food and nutrition professionals, released a position paper in 2003 stating the following: “It is the position of the American Dietetic Association and Dietitians of Canada that appropriately planned vegetarian diets are healthful, nutritionally adequate and provide health benefits in the prevention and treatment of certain diseases
7. True or false: Vitamin B12 is found only in animal products (meat, dairy, eggs).

true
false

Answer: False. This important vitamin, which helps maintain healthy nerve cells and red blood cells, is naturally found in foods that come from animals, but vegan sources are readily available. Many cereals and some breads are fortified with your daily requirement of B12. Nutritional yeast, which can be added to foods like pasta sauces or tofu scrambles to impart a cheesy taste, is also a great source of B12.

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