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Which foods can indulge in and which should drop

We hated the word problems in math class, too. So there'll be no trains in tunnels, no No. 2 pencils in this quiz - just simple guidelines to tell you which foods you can indulge in and which you should drop.

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1. WHICH HAS MORE FIBER?
Men need 20 to 35 grams (eight or nine servings) of fiber daily. Besides keeping you regular, it aids digestion, decreases colon-cancer risk, lowers cholesterol and even facilitates weight control. Of the following two foods, which supplies the most fiber? 4 tablespoons of wheat germ or 9 slices of white bread

2. Which has more calcium? 

It's not just kids and little old ladies who need calcium. To protect bones, teeth and exercising muscles, men should get 800 milligrams (two or three dairy servings) daily. Of these choices, which contains the most calcium? 3 ounces of firm tofu or 11 baked potatoes

3. Which has less caffeine?

This drug is the hidden cause of many male health problems. More than 200 milligrams daily can prompt anxiety, insomnia, irregular heartbeat, stomach problems and dehydration. Plus, it can interfere with the absorption of such vital nutrients as calcium and iron. Which of the following sodas contains the least amount of caffeine? 1 Mountain Dew or t A&W Root Beer

4. Which has less fat?
No more than 20 percent of your total calories should come from fat. Other. wise, you'll be sporting your own personal inner tube at the beach. Of the following foods, which has the least? 1 croissant or 14 English muffins 2 French fries or 2 medium baked potatoes

5. Which has fewer calories?
Alcohol has many calories and few nutrients. In fact, someone having two drinks a day, five days a week, can expect to ingest 18 pounds' worth of empty calories in a year. So the next time you're at a sports bar, what would be the smarter choice? 3 light beers or one 10-ounce margarita

6. Which has more vitamin C?

Oxidation, the same chemical reaction that causes sliced apples to turn brown, takes place in your body and has been linked to cancer, heart dis-ease and aging. Antioxidants such as vitamin C prevent this. Which of the following greens packs the most C? 1 cup of parsley or 4 heads of iceberg lettuce


ANSWERS
1. Four tablespoons of wheat germ has 5.5 grams of fiber, compared with 5.4 grams for 9 slices of white bread. Sprinkle it on cereal, fruit salad, yogurt, even casseroles.

2. Three ounces of raw, firm tofu packs 173 milligrams of calcium, com-pared with 165 milligrams in all those spuds (15 milligrams per potato).

3. Root beer doesn't contain any caffeine, as opposed to Mountain Dew, which has 52 milligrams per 12-ounce serving; Pepsi, 38 milligrams; Coke, 45 milligrams; and brewed ground coffee, 137 milligrams per b-ounce serving.

4. Even all these English muffins (at 1 gram of fat apiece) can't equal the 15 grams of fat in a single croissant. Taters: You can eat eight baked pota-toes and still not reach the 1.7 grams of fat in two skinny French fries, unless you drown the spuds in butter or sour cream.

5. You could drink 3 bottles of light beer (at 100 calories apiece) and still be 75 calories below that margarita.

6. Don't ignore that sprig of parsley on your plate. One cup contains 80 milligrams of vitamin C, which is 125 percent of your daily requirement. You'd have to eat four heads of iceberg lettuce to match that percentage.

Thanks to Cheryl Hartsough, RD. nutritionist for the pga National Resort and Spa in Palm Beach Gardens, Florida, for her help in formulating this test.

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