If your dinner plate were a playing field, would you be winning or losing the “fruit and vegetable bowl game”? Choose the one best answer for each of the following seven questions.

1. Which colors of fruit and vegetables are healthiest to eat?

A. Red

B. Green

C. Blue/purple

D. Yellow/orange

E. White

F. All of the above

2. Fruits and vegetables are full of phytochemicals (fight-o-chemicals). Which of the following are functions of phytochemicals in the body?

A. Act as antioxidants

B. Stimulate detoxification enzymes

C. Stimulate the immune system

D. Positively affect hormones

E. Act as antibacterial or antiviral agents

F. All of the above

3. Fruits and vegetables can help reduce risk for which of the following diseases:

A. Cancer

B. High blood pressure

C. Diabetes

D. Heart disease

E. Stroke

F. All of the above

4. How many cups of vegetables should a person eat daily at the 2,000 calorie level?

A. 1 cup

B. 1 1/2 cups

C. 2 cups

D. 2 1/2 cups

E. 3 cups

5. Which of the following are equivalent to 1 cup of vegetables?

A. 2 cups raw, leafy greens

B. 1 cup tomato or mixed vegetable juice

C. 2 cups cooked spinach

D. All of the above

E. A and B

6. How many cups of fruit should a person eat daily at the 2,000 calorie level?

A. 1 cup

B. 1 1/2 cups

C. 2 cups

D. 2 1/2 cups

E. 3 cups

7. Which of the following are equivalent to 1 cup of fruit?

A. 1/2 cup dried fruit

B. 1 cup juice

C. Both of the above

D. Neither of the above

Answers:

1. All of the above.

2. All of the above. Phytochemicals usually are related to the color of fruits and vegetables. There are hundreds of phytochemicals – eating colorful fruits and vegetables daily helps us benefit from all of them.

3. All of the above. Here’s another question for which the answer is “all of the above”: Are you surprised at how healthy it is to eat a variety of colors of fruits and vegetables? Some studies also show an association between high fruit and vegetable consumption and reduced risk of cataracts, diverticulosis, lung disease and bone loss.

4. 2 1/2 cups.

5. Both A and B are correct. While two cups of “raw” spinach are equivalent to 1 cup of vegetables, once spinach is cooked, 1 cup of cooked spinach counts as 1 cup.

6. 2 cups.

7. Both of the above. Make sure to select 100 percent fruit juice. Whole or cut-up fruits are sources of dietary fiber; fruit juices contain little or no fiber. Make most of your choices whole or cut-up fruit rather than juice for the benefits dietary fiber provides.