✅ Checkpoint: Balanced Plates and Labels

By Better Wise

Quiz

  1. Which set lists the three macronutrients and their main jobs correctly?
    • Protein is the main energy source, carbohydrate builds tissue, fat provides fiber.
    • Carbohydrate builds and repairs tissue, fat is the main energy source, protein carries flavor.
    • Protein builds and repairs tissue, carbohydrate is the main energy source, fat carries flavor and helps absorb vitamins A, D, E, and K.
    • Fat builds and repairs tissue, protein is the main energy source, carbohydrate helps absorb vitamins A, D, E, and K.
  2. A learner's dinner plate is grilled chicken and white rice only. Which two changes bring it closest to the half-quarter-quarter formula?
    • Add a vegetable half such as roasted carrots or cabbage slaw, and swap part of the rice for beans or use brown rice.
    • Pour two thumbs of oil over the rice and keep everything else the same.
    • Remove the chicken and double the rice to make it a grain meal.
    • Add a second piece of chicken and a second scoop of rice so the plate is fuller.
  3. You are roasting chicken thighs, potatoes, and broccoli on one sheet pan. What is the best plan?
    • Cut the potatoes into large chunks and the broccoli into tiny florets so they look varied.
    • Roast at a low oven temperature so nothing can burn, and add all ingredients at once.
    • Crowd everything onto one pan so the pieces touch and stay moist.
    • Cut everything to the same size, roast at about 220 °C (425 °F), put the potatoes in first, and add the broccoli later.
  4. A cereal box lists a 40 g serving with 160 calories and 8 g of added sugars. You pour 60 g. How much are you actually eating?
    • 200 calories and 10 g of added sugars
    • 160 calories and 8 g of added sugars
    • 240 calories and 12 g of added sugars
    • 320 calories and 16 g of added sugars
  5. Which statement about front-of-package claims is correct?
    • "Light" olive oil has fewer calories and less fat than regular olive oil.
    • "Natural" has no standard definition in most markets and says nothing about calories, sugar, sodium, or processing.
    • "No added sugar" means the product is low in total sugars.
    • "Multigrain" means all the grains in the product are whole grains.
  6. On the Nutrition Facts panel, a % Daily Value of 5% or less means the nutrient is ____ in that serving.
  7. In a one-pot soup, the first step is to sweat the ____ (onion, garlic, ginger) in a little oil until soft and fragrant.
  8. Ingredients on a package are listed in descending order by ____.
  9. Build a balanced plate from this list: rice, frozen peas, onion, eggs, olive oil, canned tomatoes. Describe the plate in one or two sentences, then check your answer against the rubric.
  10. Compare two products fairly: Product A has a 30 g serving with 120 calories, and Product B has a 55 g serving with 200 calories. Explain which is lighter per gram and show your calculation.

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