# ✅ 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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## Contents

Part of [🍳 Cooking and Nutrition Basics](https://everwise.study/courses/cooking-and-nutrition-basics.md)

- **🔪 Kitchen Foundations: Knife, Heat, and Pantry**
  - [🔪 Knife Skills and Safe Cutting](https://everwise.study/courses/cooking-and-nutrition-basics/knife-skills-and-safe-cutting.md)
  - [🔥 Heat Techniques: Dry, Moist, and Combination](https://everwise.study/courses/cooking-and-nutrition-basics/heat-techniques-dry-moist-combination.md) (sign-in required)
  - [🫙 Pantry Staples for Everyday Cooking](https://everwise.study/courses/cooking-and-nutrition-basics/pantry-staples-for-everyday-cooking.md)
  - [✅ Checkpoint: Kitchen Foundations](https://everwise.study/courses/cooking-and-nutrition-basics/checkpoint-kitchen-foundations.md)
- **🥗 Balanced Plates, Simple Recipes, and Label Reading**
  - [⚖️ Macronutrient Basics on the Plate](https://everwise.study/courses/cooking-and-nutrition-basics/macronutrient-basics-on-the-plate.md)
  - [🍲 Simple Balanced Recipes from Pantry Staples](https://everwise.study/courses/cooking-and-nutrition-basics/simple-balanced-recipes-from-pantry-staples.md)
  - [🏷️ Reading Nutrition Labels and Decoding Marketing Claims](https://everwise.study/courses/cooking-and-nutrition-basics/reading-nutrition-labels-and-marketing-claims.md)
  - [✅ Checkpoint: Balanced Plates and Labels](https://everwise.study/courses/cooking-and-nutrition-basics/checkpoint-balanced-plates-and-labels.md) — this lesson
- **🥡 Meal Prep, Batch Cooking, and Food Safety**
  - [📅 Weekly Meal Prep and Batch Cooking Workflow](https://everwise.study/courses/cooking-and-nutrition-basics/weekly-meal-prep-and-batch-cooking-workflow.md)
  - [🧊 Food Storage and Safety Essentials](https://everwise.study/courses/cooking-and-nutrition-basics/food-storage-and-safety-essentials.md) (premium content)
  - [✅ Checkpoint: Prep and Food Safety](https://everwise.study/courses/cooking-and-nutrition-basics/checkpoint-prep-and-food-safety.md) (premium content)
- [Course cheatsheet](https://everwise.study/courses/cooking-and-nutrition-basics/cheatsheet.md) (premium content)