What’s your health IQ?

Take our quiz and test your knowledge! At the end of the quiz, enter your information for a chance to win an Instant Pot®, air fryer, cookbook and other great prizes.

Being active throughout the week can help you manage your weight, prevent diseases and increase your overall well-being. According to the Physical Activity Guidelines for Americans, how much physical activity per week is recommended for adults?

Correct answer: At least 150 minutes of moderate intensity.

Move more, sit less! If you’re just starting out, begin with lower-intensity exercises and increase your physical activity gradually over time. Moderate-intensity exercise includes:

· Ballroom or line dancing

· Biking on level ground

· Brisk walking

· Raking leaves

· Water aerobics

Which of the following is not a benefit of physical activity?

Correct answer: Increased LDL or “bad” cholesterol

Regular physical activity improves overall health and reduces the risk of many health problems. Scientific evidence supports it!

Whole grains provide more fiber than refined grains and can help you maintain a healthy weight while lowering your risk of chronic illnesses like diabetes, heart disease and some cancers. According to the MyPlate model, what percentage of your daily grains should be whole grains?

Correct answer: 50%

Make half your grains whole by choosing more whole wheat bread, pasta, tortillas, brown rice, oatmeal and quinoa. To tell if your bread contains mostly whole grains, look at the ingredient list. "Whole grain" should be a part of the first ingredient, such as "whole wheat flour," "whole grain rye flour" or "whole grain pumpernickel flour." You can also check for the whole grain seal on the package.

True or false: Most Americans get enough protein in their diets.

Correct answer: True

Most Americans do get enough protein in their diets. However, many may need to incorporate leaner and more varied proteins into their daily diet, such as chicken, fish, turkey, eggs, low fat dairy, beans, lentils and tofu.

True or false: Fat is bad for you and you should cut all fat from your diet.

Correct answer: False

Fat is one of the three main nutrients in food that supplies energy, but it has twice as many calories as protein and carbohydrates. We recommend that less than 30 percent of your total calories come from fat with a balance of monounsaturated, polyunsaturated and saturated/trans fat.

Remember, not all fats are created equal — choose unsaturated fats most often. These include:

Monounsaturated fats – These are the healthiest type of fat. Best sources include olives, peanut butter, almonds, avocados, olive oil, canola, sesame and peanut oil.

Polyunsaturated fats – These are also a healthy type of fat. Best sources include fish, seeds, ground flaxseed, walnuts and vegetable oils such as soybean and corn oil.

Choose less of these fats:

Saturated fats – These are solid at room temperature and generally animal-based. They include red meat like beef and pork, visible fat on meat, whole milk and cheese, cream and butter. Plant sources include cocoa butter, coconut oil and palm oil.

Trans fats – These are hydrogenated fats in processed foods. They include deep-fried foods, snack food, cookies, pastries and desserts.

If you’re following a 2,000-calorie meal plan, your daily added sugar consumption should be no more than 200 calories, or 10% of your daily calories. “Added sugar” means:

Correct answer: Sugars or other sweeteners added to foods and drinks

Added sugars include sugar and any other sweeteners added during processing or packaging. Other names to look for are:

· Barley malt

· Brown sugar

· Corn sweetener

· Corn syrup

· Dextrose

· Fruit juice concentrate

· Glucose

· High fructose corn syrup

· Honey

· Invert sugar

· Malt syrup

· Maltose

· Maple syrup

· Molasses

· Rice syrup

· Sucrose

· Turbinado sugar

Which small change can improve your health long-term?

Correct answer: Adding at least 10 minutes of exercise and eating at least 1 vegetable daily

Any small change can have a positive effect on your health. Small behavioral changes are more realistic and easier to achieve and maintain. Going on radical diets that omit entire food groups or starting exercises that you’re not in shape for can be discouraging.

We often have roadblocks to making behavior changes. A good solution for the common roadblock of “I don’t have time for healthy eating or exercise” is:

Correct answer: Walking around the ball field a few times while your child is playing a team sport

Getting creative to eat healthier and be more active when you’re busy is part of making your health a priority! Some ways to start out can include:

· Set aside one grocery shopping day a week and make healthy meals that you can freeze and eat later.

· Eat regular meals to prevent extreme hunger. Keep fruit on hand as a snack if meals are delayed.

· Take the stairs instead of elevators. Commit to just a 10-minute walk on a work break on hectic days.

Healthy eating and regular physical activity can help prevent and manage all the following except:

Correct answer: Thyroid problems

Eating right and exercising not only help you manage diseases and conditions but also improve your mental and emotional health. Other benefits include controlling your weight, improving mood and boosting energy.

Which diet is showing promise for improving gut health?

Correct answer: Plant-based diet

Plant-based diets encourage growth of beneficial bacteria that help maintain the integrity of the gut wall. But “plant-based” does not mean “plant-only.” Making gradual changes to your diet can help reshape your gut health. Start by:

  • Eating a vegetarian meal at least one day a week
  • Decreasing meat in soup, chili, stew and casseroles and adding more vegetables
  • Converting dishes like lasagna, spaghetti and tacos to meatless versions
  • Trying recipes with beans and lentils as the main protein
  • Enjoying fruit as your dessert, like a baked apple


One last step!

Fill out the form below to be entered to win an Instant Pot, air fryer, cookbook and other prizes. If you're chosen as a winner, we’ll use your name and email address to contact you. Contest terms and conditions: One entry per person. Entries accepted until March 31. Winners will be selected at random and contacted by April 30.

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National Nutrition Month Sweepstakes - Rules and Regulations

Thank you for participating in this voluntary Sweepstakes.

Sweepstakes Official Rules



This Sweepstakes is sponsored by Geisinger Clinic ("Sponsor"), whose principal place of business is 100 North Academy Avenue, Danville, PA 17822.

Sponsor is the final judge on any decisions made regarding the Sweepstakes.


Prizes are Instant Pots, Air Fryers, cookbooks: each valued at no more than $85 US Dollars, and each of which will be given to 10-35 separate winners. No substitute prizes or cash equivalent

Sweepstakes Period:

Participants can enter the Sweepstakes between March 1, 2020 and March 31, 2020.


This Sweepstakes is offered only to all natural persons, age 18 and older as of the date of entry. Geisinger employees managing this promotion and their families are not eligible to win.

This is a U.S. promotion only, governed by Pennsylvania law. Any action under this promotion shall be venued in Montour County, PA.

This promotion is prohibited in Florida, New York, and Rhode Island.

How to Enter:


Only one (1) entry per person. Entering more than once does not increase your chance of winning. The odds of winning depend o n the number of valid entries. By entering this Sweepstakes, entrants agree to be bound by these Official Rules and all decisions of the Sweepstakes Sponsor, which are final in all respects. Winners will be chosen from a random selection of the entries gathered from individuals who have entered electronically and by mail, between March 1, 2020 and March 31, 2020.

Alternate Means of Entry: Send a postcard or letter to National Nutrition Month Sweepstakes. Include the following information on the card:

First Name I Last Name I Address, City, State, Zip Code I Email I Phone I Number I Birth date

Please write the following text: “I have read and agree to the Official Rules”

Mail to: National Nutrition Month Sweepstakes, 100 North Academy Avenue, Danville, PA 17822.

Winner Selection:

The Prize drawing will take place on or around April 15, 2020. Winners will be chosen from a random selection of the entries gathered from individuals who have completed the online Health IQ online survey, participated in a Health Bingo, and/or entered the Sweepstakes electronically or by mail, between March 1, 2020 and March 31, 2020.

General Conditions:

Invalid or ineligible entries are excluded from Sweepstakes consideration.

Potential winners need not be present when prize is drawn on. In the event that a potential winner does not respond by April 30, 2020, an alternative prize winner will be selected. Failure to comply with these requirements may result in Sweepstakes disqualification and selection of an alternate winner. Sponsor reserves the right to change, cancel, shorten or extend the promotion at any time without notice. Void where prohibited by law. All federal, state and local laws and regulations apply.