In honor of National Nutrition Month in March, here's a quiz to test your knowledge of healthy eating.

    True or False?

    1. Don't eat between meals.

    2. Don't eat before bedtime.

    3. Breakfast should never be skipped.

    4. Protein should be a part of meals and snacks.

    5. It's better to graze than eat three square meals a day.

    6. Skipping meals will help you lose weight.

    OK, let's find out how well you know your nutrition. Here are the answers:

    1. False. Eating four to five meals and snacks helps healthy eaters control their appetites, according to numerous studies. The total calories must be stay within the range for the eating plan, however.

    2. False. Again, it's the total number of calories that matter, not when those calories are consumed.

    3. True. Studies have shown that eating breakfast decreases the likelihood that you will overeat later in the day. Breakfast also increases overall energy and helps your brain concentrate, solve problems, and remember facts better.

    4. True. Lean meat, yogurt, cheese, nuts and beans are all great proteins that will help keep healthy eaters feeling full longer.

    5. True. Six mini-meals eaten throughout the day can effectively keep you satisfied. The foods selected should be healthy and the total amount of calories should not exceed the amount needed to maintain or lose weight.

    6. False. Skipping meals actually may have the opposite effect. Studies have found that people who skip meals during the day tend to be heavier than people who eat the right foods four or five times a day. When you skip a meal, you may be slowing down your body's metabolism - thus, making your body require fewer calories and converting extra calories to fat.

    How'd you do?

    For the record, this quiz was provided by Joan Pleuss, senior research dietitian in the General Clinical Research Center at the Medical College of Wisconsin, and distributed by TOPS Club Inc. （Take Off Pounds Sensibly）.

    TOPS is a nonprofit weight-loss education and support organization founded more than 60 years ago to champion weight-loss support and success. It promotes successful weight management with a philosophy that combines healthy eating, regular exercise, wellness education and support from others at weekly chapter meetings.

    In addition to the quiz, Pleuss also offers the following suggestions for foods to incorporate into one's diet.

    Yogurt plays a role in bone health and strengthens the immune system. Spinach, kale, bok choy and romaine are great sources of nutrients helpful for bones, heart and eyes. Tomatoes decrease the risk of certain cancers and heart disease. Carrots, sweet potatoes, winter squash and yellow bell peppers are wonderful sources of carotenoids, which fight cancer.

    Fruits such as blueberries, strawberries, purple grapes and raisins contain many antioxidants to help prevent memory changes as we age and also to help prevent cancer, diabetes and heart disease. Meat exchanges such as dried peas and beans contain antioxidants that may improve brain and heart function.

    Grains, including oats, quinoa and wild rice, lower the risk of heart disease. Heart-healthy fats can come from walnuts, almonds, peanuts, pistachios and flaxseed.

    為了給三月份的"全民飲食月"獻禮，下面有6個問題測試健康飲食的知識。

    請選擇真或假：

    1、飯間不食

    2、睡前不食

    3、早飯要吃

    4、就餐或點心小吃中要吃蛋白質

    5、餓了就補充些食物比一日定食三餐要好

    6、少吃一餐將幫助你減肥

    好了，讓我們看看你對你的健康了解多少。下面是答案：

    1、錯。許多研究發現，少食多餐（每日吃4到5頓飯）吃會幫助你控制飲食的欲望，不過食用的卡路里綜述還是要控制在飲食計劃之內。

    2、錯。還是要計算總的進食卡路里數，而不需要在乎什么時候。

    3、對。研究結果證明，吃早餐能夠減少你當天晚些時候吃過量的可能性。總的來說，早餐也能增進能量并且幫助大腦集中精神、解決問題，并且更好的記憶。

    4、對。瘦肉餐、酸奶酪、堅果和豆類食品都是富含蛋白質的食品，這些食品都能幫助您在更長一段時間內不會有饑餓感。

    5、對。1天6次小型進食能夠讓你更滿足。食物選擇應該是健康的，并且卡路里總數不應該超過維持日常生活所需要的量。

    6、錯。對于減肥來說，少吃一餐效果正好相反。研究證實，那些少吃一頓飯的人比一天正確地吃4-5餐的人減肥效果要差。當你少吃一餐時，你身體的新陳代謝將會變慢--這意味著，你身體需要卡路里總數將降低，并且將額外的卡路里全部轉換成脂肪。

    你該怎么做？

    從記錄上看，這個測試是由喬·布雷斯提供的，她是威斯康星醫學院一般臨床研究中心的高級研究營養師，由TOPS Club公司發行。（TOPS是Take Off Pounds Sensibly的縮寫，譯成中文為"理智地脫磅"）

    TOPS是一家建立超過60年的非營利的減重教育和支持機構。它整合了健康飲食、日常鍛煉、健康教育和每周集會等方法，并用一套科學的體系來達到成功的體重管理目的。

    關于這個測試，布雷斯提供了如下建議，他建議可以將以下食物整合到一個人的飲食當中去。

    酸奶酪在骨骼健康和增強免疫力方面扮演著重要角色。菠菜、甘藍、白菜和萵苣對骨頭、心臟和眼睛有好處的營養飲食。西紅柿能夠降低患某些癌癥和心臟疾病的風險。胡蘿卜、山芋、筍瓜和黃辣椒中的胡蘿卜素有抗癌的功效。

    水果，比如藍莓、草莓、紫葡萄和葡萄干能夠提供許多抗氧化劑，這些食物能夠防止記憶力減退，同時也能幫助預防癌癥、糖尿病和心臟病。

    谷物，包括燕麥、藜麥、和綠色水稻，能夠降低心臟病的風險。 胡桃、杏仁、花生、腰果和亞麻籽可以使心臟獲的健康脂肪。