Special Feature: Test Your Food and Protein Knowledge

Written by Lindsay Grohs

Today, we are going to play a game. Below are multiple-choice questions; you’re going to guess which answer is correct. The correct responses will be at the end of the article, along with an explanation as to why. Have fun playing and good luck. May the best foodie win!

Questions: 

1. Which food has the highest amount of protein (per serving)? 

   1. Salmon

   2. Greek yogurt 

   3. Tuna

   4. Egg

2. Guess the calories in a large slice of pepperoni pizza? 

   1. 150 calories

   2. 300 calories

   3. 450 calories

   4. 700 calories

3. Which drink has the most electrolytes?

   1. Milk 

   2. Watermelon juice

   3. Coconut water

   4. Orange juice 

4. Which is the best pre-workout snack (within 1 hour of exercise)?

   1. Bacon

   2. Banana with peanut butter

   3. Avocado toast

   4. Chicken Caesar salad wrap

5. Which fat is considered heart-healthy? 

   1. Saturated fat

   2. Trans fat

   3. Monounsaturated fat

   4. Hydrogenated fat

6. Which food contains probiotics?

   1. Grilled chicken 

   2. Sweet potato

   3. Brown rice

   4. Greek yogurt

7. Which option has the most hidden sugar (per serving)? 

   1. Flavored yogurt

   2. Instant flavored oatmeal packets

   3. Barbeque sauce 

   4. Fruit snacks

8. What is one benefit of fasting? 

   1. Physical and spiritual breakthroughs 

   2. Healthy cell regeneration

   3. Balances ghrelin (hunger hormone)

   4. All of the above

9. Which food best supports brain health? 

   1. French fries

   2. Grilled chicken

   3. Blueberries

   4. Bread 

10. Which snack option is the most nutrient-dense?

    1. Protein bar 

    2. Popcorn

    3. Mixed nuts 

    4. Greek yogurt with fruit 

11. Which group of fruit colors is most associated with supporting digestion and immunity?

    1. Purple, blue, red

    2. Orange, yellow, green

    3. Pink, white, red

    4. Red, green, blue

12. Which oil is healthiest for you to consume?

    1. Sunflower oil

    2. Canola oil

    3. Olive oil

    4. Soybean oil

       1. Hint: Reference this article. 

13. Which foods fall under the biblical diet? 

    1. Red meat 

    2. Raw dairy 

    3. Whole grains

    4. Fruits & vegetables

    5. All of the above 

       1. Hint: Reference this article.

14. What are the six pillars of a healthy lifestyle? 

    1. Nutrition, hydration, financial wellness, personal hygiene, mindfulness, positive thinking

    2. Nutrition, physical activity, sleep, social connection, stress management, and substance use control

    3. Hydration, career success, environmental wellness, stress management, healthcare, sleep

       1. Hint: Reference this article.

15. Which of the following is a natural remedy for sickness? 

    1. Drinking soda for the carbonation

    2. Skipping meals to “starve out” the illness

    3. Sugary foods 

    4. Rest, hydration, and nutritious foods 

       1. Hint: Reference this article.

Answer Key: 

1. Tuna: 100g of tuna contains about 24g of protein. For comparison, the same amount of salmon provides roughly 22 grams, Greek yogurt about 10 grams, and eggs roughly 13 grams of protein. Tuna is a perfect low-calorie protein option that also happens to be packed with omega-3 fatty acids. It is also a complete protein source, meaning it contains all nine essential amino acids that the human body cannot produce by itself. 

2. 450 calories. 

3. Milk: Electrolytes are essential minerals “that have a natural positive or negative electrical charge when dissolved in water” (Cleveland Clinic, 2021). They help maintain fluid balance within the body. Some of these minerals include sodium, potassium, calcium, and magnesium. Per cup, milk contains more of these minerals combined than the other three options. 

4. Banana with peanut butter: While most of these are still healthy options, the banana and peanut butter are going to be the best, most digestible options for a pre-workout snack. It provides you with carbohydrates for quick energy and keeps you satiated with healthy fats. 

5. Monounsaturated fat: These fats lower your LDL (bad) cholesterol, which reduces your risk for heart disease and stroke (MedlinePlus, 2024). These fats also help your cellular health. 

6. Greek yogurt: Make sure the label says “live and active cultures." This is the source of the probiotics in the Greek yogurt. Probiotics and their beneficial bacteria help support gut health.

7. Flavored yogurt: While it may seem like a healthy option, it’s actually misconceived. A single serving of flavored yogurt contains about 18g of added sugar. For comparison, a single serving of barbecue sauce contains 14–17 g, instant flavored oatmeal 10–12 g, and fruit snacks 8–9 g of added sugar. 

8. All of the above: Fasting gives your body a break from digesting to focus on other processes, giving way to more mental clarity and spiritual breakthroughs, cell regeneration, and hunger control. Cells recycle themselves during fasting periods, meaning they get rid of the old, damaged cells and replace them with new, healthy ones! (Rubin & Axe, 2025). 

9. Blueberries: Blueberries are rich in antioxidants, which support blood flow (especially to the brain) and assist memory, focus, and learning. 

10. Greek yogurt with fruit: The combination of Greek yogurt and fruit offers protein, probiotics, fiber, vitamins, and antioxidants, making it more nutrient-dense than the other options. 

11. Orange, yellow, and green: Orange and yellow fruits contain a pigment called alpha-carotene, which aids the digestive and immune systems. Green foods contain a pigment called beta-carotene, which supports immune function.

12. Olive oil: Olive oil is “rich in healthy monounsaturated fats (MUFAs), antioxidants, and antibacterial properties” (Grohs, 2025). The other three oils listed—sunflower, canola, and soybean—fall into the seed oil category. Seed oils are stripped of their nutrients during production, making them harmful to consume in large amounts over time. 

13. All of the above: Red meat, raw dairy, whole grains, and fruits and vegetables all fall under the biblical diet. These foods provide your body with crucial vitamins, minerals, and amino acids, all while supporting your bone, muscle, digestive, and overall health. 

14. Nutrition, physical activity, sleep, social connection, stress management, and substance use control are the six pillars of a healthy lifestyle: Each pillar plays an important role in supporting your overall health and well-being. Prioritizing and maintaining a balance among all six can help you improve both your physical and mental health.

15. Rest, hydration, and nutritious foods: Replenishing your body with rest and the right foods and fluids is crucial to a quick recovery. 

Thanks for playing! Hopefully this quiz helped you learn more about how everyday lifestyle choices impact your health, energy, and performance. Small decisions around your health add up to make a big difference in how you feel day to day. Keep challenging yourself to make informed choices! Great job!

Thumbnail Credit:

https://www.pexels.com/photo/delicious-healthy-meal-on-a-wooden-table-5894764/

Citations

Cleveland Clinic. (2023, July 12). Eat the rainbow: The health benefits of carotenoids. https://health.clevelandclinic.org/carotenoids

Cleveland Clinic. (2021, September 24). Electrolytes: Types, purpose & normal levels. https://my.clevelandclinic.org/health/diagnostics/21790-electrolytes

Gastroenterology Consultants of San Antonio. (2020, November 6). How to eat a colorful diet to improve colon health. https://www.gastroconsa.com/how-to-eat-a-colorful-diet-to-improve-colon-health/

Grohs, L. (2025, August 5). Facts behind our fats: The truth about seed oils. Piece of Cake. https://bluepencilwriting.wixsite.com/pieceofcake/post/facts-behind-our-fats-the-truth-about-seed-oils

MedlinePlus. (2024, May 14). Facts about monounsaturated fats. U.S. National Library of Medicine. https://medlineplus.gov/ency/patientinstructions/000785.htm

Northwestern Medicine. (2025, November). Best brain-boosting foods: What to eat for better memory and focus. https://www.nm.org/healthbeat/healthy-tips/nutrition/best-food-for-a-healthy-brain

Rubin, J., & Axe, J. (2025, September). The Biblio diet: Live long, master metabolism, reduce pain, fight depression, and conquer cancer with healing secrets from the Bible. Worthy Books.