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.

    为了给三月份的"全民饮食月"献礼，下面有6个问题测试健康饮食的知识。

    请选择真或假：

    1、饭间不食

    2、睡前不食

    3、早饭要吃

    4、就餐或点心小吃中要吃蛋白质

    5、饿了就补充些食物比一日定食三餐要好

    6、少吃一餐将帮助你减肥

    好了，让我们看看你对你的健康了解多少。下面是答案：

    1、错。许多研究发现，少食多餐（每日吃4到5顿饭）吃会帮助你控制饮食的欲望，不过食用的卡路里综述还是要控制在饮食计划之内。

    2、错。还是要计算总的进食卡路里数，而不需要在乎什么时候。

    3、对。研究结果证明，吃早餐能够减少你当天晚些时候吃过量的可能性。总的来说，早餐也能增进能量并且帮助大脑集中精神、解决问题，并且更好的记忆。

    4、对。瘦肉餐、酸奶酪、坚果和豆类食品都是富含蛋白质的食品，这些食品都能帮助您在更长一段时间内不会有饥饿感。

    5、对。1天6次小型进食能够让你更满足。食物选择应该是健康的，并且卡路里总数不应该超过维持日常生活所需要的量。

    6、错。对于减肥来说，少吃一餐效果正好相反。研究证实，那些少吃一顿饭的人比一天正确地吃4-5餐的人减肥效果要差。当你少吃一餐时，你身体的新陈代谢将会变慢--这意味着，你身体需要卡路里总数将降低，并且将额外的卡路里全部转换成脂肪。

    你该怎么做？

    从记录上看，这个测试是由乔·布雷斯提供的，她是威斯康星医学院一般临床研究中心的高级研究营养师，由TOPS Club公司发行。（TOPS是Take Off Pounds Sensibly的缩写，译成中文为"理智地脱磅"）

    TOPS是一家建立超过60年的非营利的减重教育和支持机构。它整合了健康饮食、日常锻炼、健康教育和每周集会等方法，并用一套科学的体系来达到成功的体重管理目的。

    关于这个测试，布雷斯提供了如下建议，他建议可以将以下食物整合到一个人的饮食当中去。

    酸奶酪在骨骼健康和增强免疫力方面扮演着重要角色。菠菜、甘蓝、白菜和莴苣对骨头、心脏和眼睛有好处的营养饮食。西红柿能够降低患某些癌症和心脏疾病的风险。胡萝卜、山芋、笋瓜和黄辣椒中的胡萝卜素有抗癌的功效。

    水果，比如蓝莓、草莓、紫葡萄和葡萄干能够提供许多抗氧化剂，这些食物能够防止记忆力减退，同时也能帮助预防癌症、糖尿病和心脏病。

    谷物，包括燕麦、藜麦、和绿色水稻，能够降低心脏病的风险。 胡桃、杏仁、花生、腰果和亚麻籽可以使心脏获的健康脂肪。