Game: Guess the food
TOPIC
Eat better
Let's have a little fun with your food! Play this game to guess the 10 foods and learn something about their healthy benefits. Here's how:
- Take a look at each blown-up, super close-up photo.
- Choose one of the three possible answers.
- If you need help, rollover the "Hint" button with your mouse.
- Click the "Tell me" button to see if you've picked the correct answer.
- Complete all of the questions to see how well you did.
(Why play alone? Try this game with friends and family.)
Correct! Beets are one of the many vegetables that are part of a well-balanced diet as recommended by Canada’s Food Guide. Beets contain folate, an important B vitamin that is needed before and during pregnancy to help reduce the risk of birth defect. Overall, B vitamins help your body get energy from the foods you eat, keep your nervous system healthy and make red blood cells.
Nope. The correct answer is beets — one of the many vegetables that are part of a well-balanced diet as recommended by Canada’s Food Guide. Beets contain folate, an important B vitamin that is needed before and during pregnancy to help reduce the risk of birth defect. Overall, B vitamins help your body get energy from the foods you eat, keep your nervous system healthy and make red blood cells.
Correct! The next time you want a treat, choose dark chocolate that contains at least 70% dark cocoa to get heart healthy antioxidants. Eating foods containing antioxidants will help protect your cells from damage caused by daily wear-and-tear, which is linked to many diseases including cardiovascular disease and cancer. But don’t take this information as an excuse to give in to your inner chocoholic because chocolate is high in fat and calories. Instead, enjoy it in moderation and savour every morsel.
Wrong. The correct answer is chocolate — specifically, dark chocolate. Dark chocolate that contains at least 70% dark cocoa has heart healthy antioxidants. Eating foods containing antioxidants will help protect your cells from damage caused by daily wear-and-tear, which is linked to many diseases including cardiovascular disease and cancer. But don’t take this information as an excuse to give in to your inner chocoholic because chocolate is high in fat and calories. Instead, enjoy it in moderation and savour every morsel.
Correct! Yogurt is part of the milk and alternatives food group and provides nutrients (like calcium) that help in the development of strong bones and help reduce your risk of developing osteoporosis. Just note that some yogurts are high in fat and calories so always read the label. Look for lower fat varieties that have 2% M.F. (which stands for milk fat content) or less.
Nope. This is actually a close-up of yogurt. Yogurt is part of the milk and alternatives food group and provides nutrients (like calcium) that help in the development of strong bones and help reduce your risk of developing osteoporosis. Just note that some yogurts are high in fat and calories so always read the label. Look for lower fat varieties that have 2% M.F. (which stands for milk fat content) or less.
Correct! Spinach is a power food of sorts because it’s a good source of both calcium (to help build strong bones and teeth, and keep them that way) and iron (to help form red blood cells and keep them working properly). The next time you’re making a salad, use spinach instead of lettuce or combine the two. And to improve the absorption of iron from any food, eat something high in vitamin C (like tomatoes, oranges, strawberries or broccoli) at the same time.
Not this time. This is spinach — Popeye’s favourite food, and with good reason. Spinach is a power food of sorts because it’s a good source of both calcium (to help build strong bones and teeth, and keep them that way) and iron (to help form red blood cells and keep them working properly). The next time you’re making a salad, use spinach instead of lettuce or combine the two. And to improve the absorption of iron from any food, eat something high in vitamin C (like tomatoes, oranges, strawberries or broccoli) at the same time.
Correct! Because it’s part of the meat and alternatives group, chicken provides a slew of nutrients including protein, vitamins B6 and B12 and iron. Just remember to remove the skin or buy skinless pieces and use a lower fat cooking option like baking, roasting, grilling, broiling or poaching. And if chicken soup helps you feel better when you have a cold, you’re not imagining it. While steam from any hot soup will help relieve congestion in your throat and nose, some researchers believe chicken soup may also help reduce inflammation due to a common cold but nothing has been proven yet.
Nope. The correct answer is chicken. Because it’s part of the meat and alternatives group, chicken provides a slew of nutrients including protein, vitamins B6 and B12 and iron. Just remember to remove the skin or buy skinless pieces and use a lower fat cooking option like baking, roasting, grilling, broiling or poaching. And if chicken soup helps you feel better when you have a cold, you’re not imagining it. While steam from any hot soup will help relieve congestion in your throat and nose, some researchers believe chicken soup may also help reduce inflammation due to a common cold but nothing has been proven yet.
Correct! If you haven’t tried a papaya yet, you’re missing out on a lot of flavour and vitamins. Papayas are low in fat and calories and offer vitamin C, fibre and potassium. As a matter of fact, just half a papaya (about 140g) contains 70 calories yet can give you as much as 150% of your recommended daily intake of vitamin C. Eat it alone, mix it with other fruits to create a colourful salad or blend it with yogurt or milk for a yummy smoothie. You can even puree and add it to salad dressing or use it to make a spicy salsa.
Actually, this is a papaya. If you haven’t tried a papaya yet, you’re missing out on a lot of flavour and vitamins. Papayas are low in fat and calories and offer vitamin C, fibre and potassium. As a matter of fact, just half a papaya (about 140g) contains 70 calories yet can give you as much as 150% of your recommended daily intake of vitamin C. Eat it alone, mix it with other fruits to create a colourful salad or blend it with yogurt or milk for a yummy smoothie. You can even puree and add it to salad dressing or use it to make a spicy salsa.
Correct! Tofu has gone from health-food stores to mainstream supermarkets across Canada. And for good reason: Just 175ml (or 2/3 cup) has 21 grams of protein — the same amount of beans or lentils offer only 9-13 grams. Tofu is also versatile in the kitchen. Use soft tofu to make pudding, smoothies and dips; medium can be scrambled; and firm or extra-firm tofu is great in stir-fries, in soups or sauces or grilled. Give it a try!
Nope. The correct answer is tofu. Tofu has gone from health-food stores to mainstream supermarkets across Canada. And for good reason: Just 175ml (or 2/3 cup) has 21 grams of protein — the same amount of beans or lentils offer only 9-13 grams. Tofu is also versatile in the kitchen. Use soft tofu to make pudding, smoothies and dips; medium can be scrambled; and firm or extra-firm tofu is great in stir-fries, in soups or sauces or grilled. Give it a try!
Correct! Brown rice is a whole grain. Whole grains contain more fibre, vitamins and minerals since the seed has not been stripped of its bran and germ. Since eating whole grains may reduce your risk of heart disease, ensure the packaging and nutrition label of the breads, cereals and rice you buy say “whole grain”. (Note that “multigrain” doesn’t necessarily mean that grains are whole.) And switching to whole grain doesn’t have to be done all at once. Start by mixing brown rice with white rice and then eliminating the white altogether. And experiment with other whole grains like barley, quinoa and rye.
Actually, this is a photo of brown rice, a whole grain. Whole grains contain more fibre, vitamins and minerals since the seed has not been stripped of its bran and germ. Since eating whole grains may reduce your risk of heart disease, ensure the packaging and nutrition label of the breads, cereals and rice you buy say “whole grain”. (Note that “multigrain” doesn’t necessarily mean that grains are whole.) And switching to whole grain doesn’t have to be done all at once. Start by mixing brown rice with white rice and then eliminating the white altogether. And experiment with other whole grains like barley, quinoa and rye.
Correct! Like olive and canola oil, avocados are a good source of monounsaturated fat — the kind that can help lower your risk of heart disease. But that saying too much of a good thing can hurt you is true for avocados as well. Just half of one (about 101 grams) contains 161 calories, and those calories can really add up if you’re watching your weight. And avocados aren’t just for making guacamole; add a few chunks to salads or a few slices in sandwiches to keep them moist.
Nope. You’re looking at an avocado! Like olive and canola oil, avocados are a good source of monounsaturated fat — the kind that can help lower your risk of heart disease. But that saying too much of a good thing can hurt you is true for avocados as well. Just half of one (about 101 grams) contains 161 calories, and those calories can really add up if you’re watching your weight. And avocados aren’t just for making guacamole; add a few chunks to salads or a few slices in sandwiches to keep them moist.
GET MY SCORE!
Congrats — you’re done! You may be looking at food differently now and learned something new. If that’s the case, then why not taste something new. If there’s a food mentioned that you’ve never tried, put it on your shopping list or order it at a restaurant. That way, you’ll enjoy the flavour along with the health benefits. Bon apétit!
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Useful links
Looking for more nutrition fun? Try one (or all) of these interactive links:
This article may contain information related to nutrition, exercise and fitness and/or general information provided by select health care professionals. This information is provided for informational purposes only and is not a substitute for medical advice, diagnosis or treatment or advice provided by a qualified professional. Speak to your healthcare professional before making any changes to your lifestyle or beginning or discontinuing any course of treatment.
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- Dieticians of Canada, "B" smart with your food, website
- Dietitians of Canada, Eating well for vegetarian athletes, website
- Dietitians of Canada, The Pleasure of healthy eating: Exploring the health benefits of chocolate, green tea and red wine, website
- Health Canada, Eating well with Canada's Food Guide: A resource for educators and communicators, website
- Health Canada, Whole grains: Get the facts, website
- Heart and Stroke Foundation of Canada, Nutrition columns, Romance and chocolate, website
- Mayo Clinic, Dietary fats: Know which types to choose, website
- Mayo Clinic, Vegetarian diet: How to get the best nutrition, website
- WebMD, Fruit of the month: Payapa! website
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