Portion Distortion Quiz

Your Results: 0 of 16 Correct
1   One slice of bread should be about as big as

One serving of whole wheat bread will weigh about an ounce and should have a diameter/area that is close to that of a 3" x 5" index card. One serving of Italian or French bread equals 2 ounces and is about the size of a bar of soap.

1   Which of the following is ONE serving of grains?

Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a considered a grain product. Examples and serving sizes include bread (1 slice), pasta (1/2 cup cooked), oatmeal (1/2 cup cooked), breakfast cereals (1 cup), tortilla (4" diameter), and popcorn (3 cups). One whole bagel is actually 2 servings of grains. One (4-inch) pancake is one serving, and a muffin serving is about 2 ounces.

1   How big is one serving of peanut butter?

A good way to eyeball this is to imagine (or actually look at) a golf ball. Other similar serving sizes of nuts are 1 ounce: 25 almonds, 13 cashews, or 9 walnuts. Remember that nuts are high in both protein and fat, which means that a small amount has a high number of calories. A little goes a long way.

1   How many ounces are in one serving of meat (chicken, beef, pork, etc.)?

Despite the fact that quarter-pound burgers and 16-ounce steaks abound, one serving of meat equals only 3 ounces. Examples of one serving include: half a small chicken breast, 3 thin slices of deli meat, and about 7 medium shrimp.

1   Which of the following objects is comparable to the size of one meat serving?

One 3-ounce serving of meat is comparable to the size of a deck of cards, the palm of your hand, or a small pack of tissues.

1   How many servings of protein-rich (meat, beans, eggs) foods should an adult aim to get each day?

All foods made from meat, poultry, fish, dried beans or peas, eggs, nuts, and seeds are considered part of the protein group. Interestingly, beans and peas are part of this group as well as the vegetable group. When selecting meats, choose lean cuts whenever possible.

1   How big is one serving of cooked legumes (beans, lentils, etc.)?

Remember, beans are protein-rich foods too, and a serving of cooked beans equals half a cup, which is likened to the size of a man's wallet.

1   How many servings of fruit should an adult aim for each day?

Any fruit or 100% fruit juice is part of the fruit group. Fruit servings may be fresh, canned, frozen, dried, or even pureed.

1   How big is one serving of dried fruit?

Dried fruit portions are smaller because they're more concentrated (since the water is removed during dehydration). While you could eat 15 grapes (1 small bunch) for just one serving of fruit, you can only eat a small quarter cup of dried grapes (raisins).

1   How many ounces are in one serving of fruit juice?

When you're at home, you can easily measure your fruit juice as your pour it. But when dining out, 6 ounces of juice is about the size of a hockey puck.

1   Which of the following represents one fruit serving?

More serving sizes and examples of fruits include: half an 8-inch banana, 1 small apple or orange, half a mango, half a large peach, 1 large plum, and 1/2 cup strawberries (about 5-6 berries).

1   How many servings of dairy should an adult aim for each day?

All fluid milk products and many foods made from milk are considered part of the dairy group. While foods made from milk that retain their calcium content (such as yogurt) are part of the group, foods made from milk that have little to no calcium (cream cheese, cream, butter) are not. Try to choose low-fat and fat-free milk products most of the time.

1   One serving of cheese is about the size of

One ounce of cheese is about the size of a pair of dice.

1   Which of the following represents one serving of dairy?

One serving of yogurt is actually 8 ounces as well. Other examples of a single dairy serving include 1/3 cup shredded cheese and 1/2 cup of pudding made with milk.

1   Which of the following represents one serving of vegetables?

You need 2-5 servings of vegetables each day. Any vegetable (whether raw, cooked, fresh, frozen, canned, mashed, or dried) or 100% vegetable juice counts as a member of the vegetable group. Other examples of one vegetable serving include: one small sweet potato, 1/2 cup cooked beans, 1/2 cup mushrooms, two 3-inch slices of onion, or 6 ounces of 100% vegetable juice.

1   Which of the following 9-inch dinner plates is properly divided?

When you know that you should be aiming for 4-10 servings of fruits/veggies, 6-10 servings of grains, and 2-3 servings of protein each day, dividing your plate this way makes a lot of sense. Plus, fruits and vegetables pack lots of nutrition and filling power for very few calories—so it's good to try to fill up on these powerhouses when you're watching your waistline.

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Member Comments On This Quiz

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12/27/2014 7:34:37 PM

I didn't like that at all. Very stilted toward meat and dairy eaters.


11/3/2014 8:38:08 PM

LEANNM5's SparkPage
Wow, this quiz was a real eye opener for me. I thought I new more then what I did. I only scored a 7/16. Glad this quiz wasn't for a class grade. Then again I never was great at taking test in school either.


11/1/2014 11:41:57 AM



10/22/2014 11:03:14 AM

WANDARAE's SparkPage
Your Final Score: 8/16 Correct
Yikes! This just might explain a lot of my problem. I definitely want to eat more veggies--half the plate with veggies and fruit!


9/28/2014 6:19:37 PM

Your Final Score: 11/16 Correct


9/25/2014 6:16:59 PM

wow 10/16 isn't too bad. Some of the questions are less than what I was taught! But Hey, I learned something...that's great! ;)


9/20/2014 10:58:13 AM

6/ 16Well that shows you what I thought I knew!!! I am glad I did this. I either underestimated or slightly over-estimated. I feel a lot more "in charge" now. Okay guys lets knock em dead! (Over-eating, bad foods). (Boy, no more tests for her!!!)


9/14/2014 10:38:47 AM

11/16 not bad. The ones I got wrong were thing I don't eat, like the question on dried fruit. I would have fresh or frozen instead of dried every time.


8/12/2014 10:17:10 AM

Where was the one bag of chips, one pint of Cherry Garcia and one cheese pizza...LOL


8/10/2014 1:26:26 AM

MARYTILLEN02's SparkPage
10/16 Not bad. I did learn some and got some clarification on some, yay me!!


8/5/2014 9:03:34 PM

CHERRIET's SparkPage
Q1 says a serving of bread is the size of an index card.
Q2 says 1 slice of bread = a serving.
Where can I find a loaf of bread where a slice is the size of an index card?


8/5/2014 9:03:33 PM

I think the quiz was really good. It helped me realize that I need to pay a little more attention to some of my food items. Obviously I know sugars are part of healthy diet--which can be found in fruit and not just fruit juice. The question in reference didn't say what is the serving size of juice it asked about the packaging serving. Even though my daughter can't eat gluten she finds a way to eat rice which is a 'grain'. Potatoes and corn are vegetables, regardless of how you want to classify them at home. Honestly, this test is helpful to those that need the help--not those that don't understand scientific classification or which foods can trigger allergy attacks, nor for those that can't read questions properly. If you want to learn a little about more about good choices, take the quiz, if you think you know everything about nutrition than don't take it.


8/5/2014 8:46:34 PM

Agree with comment above re: corn and potatoes are not vegetables when we are talking about nutrition. Corn, potatoes (including sweet potatoes), winter squashes, beets, beans, and peas are carb veggies and belong with the grains or starch group. The 1/2 plate of veggies is for low carb veggies such as yellow squash & zuchinni, onions, celery, cabbage, lettuce, carrots, bell peppers, kale, mustard greens, okra, tomatoes, broccoli, cauliflower, cactus, and cucumbers.
As far as rice and pasta, the portion size is 1/3 cup which represents about 15 grams of carbohydrates. In addition, the correct amount of juice is 4 ounces or about 15 grams of carbohydrates. I also agree that juice should be avoided and instead eat the fruit which has more fiber. Recommend that the quiz be updated to above which reflect the guidelines of the ADA or American Diabetes Association. The Healthy 9" Plate described as 1/2 low carb veggies, 1/4 for protein and 1/4 for grains are guidelines that all adults should follow. Considering that there are more pre-diabetics than diabetics, following the Healthy Plate method along with regular exercise can help prevent progression to diabetes.


8/5/2014 4:27:55 PM

CATNURSE1's SparkPage
Geez, 8/16. I kept guessing the size servings I eat which were too small. If I actually ate the serving sizes they say, how big would I be?


8/5/2014 4:00:07 PM

I'm surprised that you are still pushing that amount of "grains" on people. With all the wheat allergies etc, it should be reduced. They are full of carbs and sugar and that's what makes you fat. Seems like some of the answers are way behind the new dietary science. And, fruit juice is full of sugar and should be avoided if at all possible. I don't think this is a realisic quiz.

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