National Nutrition Month
Nutrient-Rich Trivia
Thank you so much for joining us for National Nutrition Month! We hope you had fun and learned a bit more about nutrition.
Questions & Answers
ROUND 1: EASY
1. Which of these provides the most protein per 3 oz serving?
A. Salmon
B. Chicken breast ✅
C. Ground turkey
D. Tofu
Why: Chicken breast provides ~26g protein per 3 oz (breast is about 3-8 oz), slightly higher than salmon (~22g), turkey (~22–24g), and tofu (~8–10g).
2. Which breakfast is most likely to keep you full for 3–4 hours?
A. Oatmeal with banana
B. Whole grain toast with peanut butter
C. Eggs with avocado ✅
D. Smoothie with fruit and juice
Why: Protein (~12g) + fat (~10g) slows digestion and keeps you full longer.
3. Which fruit has the most Vitamin C per cup?
A. Orange
B. Strawberries ✅
C. Pineapple
D. Grapefruit
Why: Orange may seem like the obvious answer, but in fact strawberries have ~85–90 mg per cup vs oranges at ~70 mg.
4. True or False:
Registered Dietitians and Nutritionists are the same.
❌ False
Why: Registered Dietitians are licensed and clinically trained; nutritionists are not. Specifically, Utopia WellCare’s Registered Dietitians also have study and experience in Functional Nutrition.
5. Which beverage is most likely to reduce hydration if overconsumed?
A. Green tea
B. Coffee ✅
C. Electrolyte water
D. Sparkling water
Why: Higher caffeine intake can increase fluid loss in some people.
6. Which fat is most associated with heart health benefits?
A. Butter
B. Coconut oil
C. Olive oil ✅
D. Cream
Why: Olive oil supports healthy cholesterol levels.
7. Which carbohydrate source has the lowest glycemic impact?
A. Brown rice
B. Whole wheat bread
C. Quinoa
D. Lentils ✅
Why: Lentils are high in fiber (~15g per cup), slowing blood sugar rise.
8. True or False:
Different types of fiber serve different roles in the body.
✅ True
Why: Some help digestion, others help with cholesterol and blood sugar.
9. Which food provides both fiber and healthy fats?
A. Almonds
B. Avocado ✅
C. Eggs
D. Greek yogurt
Why: Avocado has ~10g fiber + healthy fats.
10. Which pairing is most important for bone health?
A. Calcium + magnesium
B. Calcium + Vitamin D ✅
C. Vitamin C + iron
D. Protein + potassium
Why: Vitamin D helps your body absorb calcium.
ROUND 2: MEDIUM
11. Which food naturally does not contain probiotics?
A. Greek yogurt
B. Bananas ✅
C. Sauerkraut
D. Kimchi
Why: Fermented foods contain live bacteria that support gut health.
12. Which nutrient has the biggest effect on blood sugar?
A. Protein
B. Fat
C. Carbohydrates ✅
D. Fiber
Why: Carbs break down into glucose most directly.
13. Who is most at risk for low Vitamin D?
A. People who work outside
B. People who don’t drink milk
C. People with little sun exposure ✅
D. People who eat fast food daily
Why: Sunlight is the main source of vitamin D.
14. Which food provides the most usable omega-3s?
A. Seabass
B. Chia seeds
C. Flaxseeds
D. Salmon ✅
Why: Salmon provides omega-3s in a form your body uses easily.
15. True or False:
All fats affect the body the same way.
❌ False
Why: Some fats support health, while others can increase inflammation.
16. Which combination makes a complete protein?
A. Rice + beans ✅
B. Oats + nuts
C. Lentils + vegetables
D. Bread + peanut butter
Why: Together they provide all essential amino acids.
17. Which nutrient helps carry oxygen in the blood?
A. Calcium
B. Iron ✅
C. Magnesium
D. Vitamin C
Why: Iron helps form hemoglobin; the cells that transports oxygen from your lungs to tissues.
18. Which food has more potassium than a banana?
A. Sweet potato
B. Spinach ✅
C. Yogurt
D. Avocado
Why: Spinach can have nearly double the potassium per serving.
19. Which factor can negatively affect gut health the most?
A. Low fiber intake
B. High protein intake
C. Chronic stress ✅
D. Drinking soda
Why: Stress has a strong impact on digestion and gut bacteria.
20. True or False:
Fasting speeds up your metabolism.
❌ False
Why: Overall balance matters more than meal timing. If you are thinking about fasting, discuss with your Registered Dietitian in order to achieve healthy and successful results.
ROUND 3: HARD
21. What in blueberries helps support overall health the most?
A. Natural sugars
B. Fiber
C. Antioxidants ✅
D. Vitamin-C
Why: Antioxidants help protect cells from damage and can reduce inflammation. Chronic inflammation is linked to many health conditions, including autoimmune diseases like psoriasis and metabolic conditions such as Type 2 diabetes. Our Registered Dietitians directly work with reducing inflammation and have successfully reversed Type 2 diabetes in many patients, one success story just happening this past week!
22. Which nutrient plays a key role in making hormones?
A. Carbohydrates
B. Protein
C. Fat ✅
D. Fiber
Why: Hormones are made using fats and cholesterol.
23. Which mineral helps with sleep, stress, and muscle relaxation?
A. Calcium
B. Iron
C. Magnesium ✅
D. Sodium
Why: Magnesium supports the nervous system and relaxation.
24. True or False:
Your gut health can affect your mood.
✅ True
Why: The gut and brain are closely connected through the gut-brain axis. Did you know 95% of serotonin is also created in your gut?
25. Which meal is best for steady energy levels?
A. Gluten-free pasta with tomato sauce
B. Antioxidant fruit smoothie
C. Chicken, vegetables, and rice ✅
D. Toast with peanut butter
Why: Balanced meals with protein, carbs, and fat help prevent energy crashes.
26. Why is adding lemon to spinach helpful?
A. Adds flavor
B. Helps with digestion ✅
C. Reduces calories
D. Cooks quicker
Why: Vitamin C helps your body absorb plant-based iron better. Spinach has high levels of insoluble fiber which makes it difficult for your body to break down completely. Most of it passes through undigested inhibiting you from spinach’s health benefits. Make sure to cook down your spinach, even just a light blanch or quick sauté, to make sure you’re absorbing al those amazing vitamins and fibers.
27. Which is a common sign of mild dehydration?
A. High energy
B. Fatigue ✅
C. Hot flashes
D. Faster metabolism
Why: Even mild dehydration can cause low energy and brain fog.
28. What is functional nutrition?
A. A calorie-counting diet, like keto
B. A short-term plan based around supplements
C. Looking at root causes and the whole person ✅
D. A high-protein high-intensity diet
Why: Functional Nutrition is what makes Utopia WellCare so special. It’s about understanding you as a whole; what your stressors are, environmental and genetic factors, and much more. We believe in your uniqueness so your nutrition plan should be too.
29. Which food is most likely to cause bloating?
A. Onions ✅
B. Spinach
C. Carrots
D. Dark chocolate
Why: Foods can be nutrient rich but still cause discomfort! Onions are a trigger for bloating along with other veggies like garlic and broccoli.
Each person is different, and you can learn more in our Digestive & Inflammation Support appointment type.
30. Match the nutrient to its function:
A. Protein
B. Fiber
C. Vitamin C
D. Calcium
Muscle repair → A
Gut motility → B
Collagen production → C
Bone strength → D
BONUS: UTOPIA WELLCARE
31. Does eating well increase your energy and improve your mental state?
A. Yes ✅
B. No
Why: Of course! We don’t believe in one-size-fits-all nutrition plans, but we do believe in food as medicine: if you eat well, you’ll feel well.
32. Who is covered under Utopia WellCare?
A. Employees only
B. Employees and dependents ✅
Why: Utopia WellCare offers free virtual appointments for employees and dependents on your company health plan, and even reset every year. If you don’t happen to be on a company health plan, then we do also take insurance from a variety of carriers. I’ll place the URL in the chat to see if you’re covered.
33. What are our appointment types? Click all that apply
A. General nutrition ✅
B. Diabetes Support
C. GLP-1 Maintenance
D. Ultimate Weight-Loss Program ✅
E. De-Stress and Unwind
F. Digestive Health and Inflammation ✅
G. Menopause and Hormone Support
H. Supplement Education
Why: While we currently have three appointment types, you can still receive diabetes support, GLP-1 maintenance, stress focus, menopause or hormone support and supplement education from our dietitians! Select the “General Nutrition” appointment and speak with your dietitian about making your health goals a success.