1. Protein is needed to build muscles and help you digest your food. It also serves as a chemical messenger.

Most
protein comes from the Meat/Poultry/Egg/Fish/Nut group of the Food Guide Pyramid. Which of these foods fits
in this food group?
A. apple
B. milk
C. rice
D. chicken
2. Vitamin A is important for good eyesight, helps your body fight infection, and keeps your skin and hair healthy.
Which of the following foods have the most vitamin A?
A. meats
B. breads
C. deep yellow or orange fruits and vegetables
D. candy
3. If you eat too much fat, you are more likely to gain weight and develop heart disease. Which of these foods
contain the least amount of fat?
A. breads
B. fruits
C. vegetables
D. meats
E. B and C
4. When we eat food, it gives us energy to live and grow. This fruit is dried in the sun to make raisins, grows on a
vine, and is a healthy snack. Which fruit is it?
A. grape
B. orange
C. apple
D. grapefruit
5. Vitamin C helps your body fight disease by maintaining a strong immune system. Which food has more vitamin
C?
A. milk
B. oranges
C. broccoli
D. bread
6. Our bodies are made of different elements. What element, whose symbol is Ca, is needed to keep bones healthy
and strong?
A. calcium
B. potassium
C. magnesium
D. zinc
7. You should eat at least five servings of fruits and vegetables each day. At least how many servings should you
eat in a week?
A. 21
B. 15
C. 48
D. 35
8. Your heart is a major organ in your cardiovascular system that pumps your blood. How many chambers does
your heart have?
A. one
B. two
 C. three
D. four
9. List three activities that would improve cardiovascular health.
A. swimming
B. running
C. biking
D. all of the above
10. Cigarettes contain a very addictive drug called __________.
A. tobacco
B. nicotine
C. fat
D. water
11. Smoking causes
A. yellow teeth
B. bad breath
C. coughing
D. all of the above
12. Smoking is the major cause of ________________.
A. heart disease
B. emphysema, lung disease
C. lung cancer
D. all of the above
13. Muscles come in many shapes and sizes. Normally, you think of muscles that help you walk and talk. But you
have unique muscles such as your heart and your stomach. Knowing this, how many muscles does the human
body have?
A. 200 muscles
B. 300 muscles
C. 550 muscles
D. more than 600 muscles
14. The heart is a muscle that pumps blood. The average heart beats:
A. 10,000 times a day
B. 50,000 times a day
C. 100,000 times a day
D. 1 million times a day
15. Cholesterol is a fatty substance that clogs the arteries.
A. True
B. False
16. Cigarettes contain more than 43 cancer-causing chemicals.
A. True
B. False
17. You should exercise at least
A. 30–60 minutes four to six days per week
B. 30–60 minutes three days per week
C. 20 minutes four days per week
D. 40 minutes three days per week
18. A source of simple carbohydrates is
a. seeds
c. fruits
b. brown rice
 d. potatoes
19. The risk of obesity, heart disease, & cancer is increased by a diet high in
a. fat
c. cholesterol
b. saturated fat
d. all of the above
20. All of the following axe sources of calories except
a. protein
c. fats
b. vitamins
d. carbohydrates
21. The body's preferred source of energy is
a. carbohydrates
c. fats
b. vitamins
22. A diet high in
a. iron
b. sodium
d. protein has been linked to high blood pressure.
23. The most common form of fat circulating in the body is
a. saturated
c. unsaturated
b. cholesterol
d. triglyceride

24. Which is least likely to lower your blood pressure?

a. low-fat yogurt
b. cantaloupe
c. whole-grain bread
d. spinach
e. broccoli
25. Vitamin D may reduce the risk of all but one of these. Which one?
a. bone loss
b. colon cancer
c. gum disease
d. irritable bowel syndrome
e. multiple sclerosis
26. Which is least likely to reduce your risk of diabetes?
a. whole-grain cereal
b. nuts
c. salad dressing
d. alcoholic beverages
e. orange juice
27. Which is least likely to lower your risk of colon cancer?
a. lean meat
b. whole-grain bread
c. low-fat milk
d. a multivitamin
e. exercise
28. Which is least likely to lower your risk of brittle bones (osteoporosis)?
a. low-fat yogurt
b. collard greens
c. olive oil
d. a multivitamin e. suns
e. sunshine
29. Which is least likely to cause food poisoning?
a. raw sprouts
b. chicken
c. salad
d. mayonnaise
e. beef
30. Meat eaters have a higher risk of all but one of these diseases. Which one?
a. osteoarthritis
b. diabetes
c. gout
d. non-Hodgkins lymphoma
e. colon cancer

MEDIUM
1. How many servings should you have from the Meat/Poultry/Egg/Fish/Nut group of the Food Guide Pyramid
each day?
A. 1–2
B. 2–3
C. 3–4
D. 5–6
2. Citrus fruits contain citric acid, also known as Vitamin C. Vitamin C is needed to keep the immune system strong.
Which of the following is a citrus fruit?
A. apple
B. banana
C. grapefruit
D. cantaloupe
3. People depend on plants for food and eat lots of them in salads. How many cups of raw leafy vegetables equal
one serving?
A. ½
B. 3/4
C. 1
D. 1 ½
4. The color of a fruit or vegetable can indicate what kinds of vitamins it is high in. Which of the following foods
have the most vitamin A?
A. red fruits and vegetables
B. green leafy fruits and vegetables
C. purple fruits and vegetables
5. On average, today’s youth are eating too much fat. Which of these foods contains the most fat and should be
eaten in small amounts?
A. bacon B. orange C. avocado D. tortilla
6. Digestion of your food begins in your mouth when you chew your food and expose it to saliva. It then travels
through the rest of your digestive tract. Fiber is needed to keep your digestive tract healthy. Which of these
foods will provide the most fiber per serving?
A. fresh fruits and vegetables
B. cheese
 C. chicken
D. orange juice
7. Calcium is needed to keep bones strong. Which vegetable contains a significant amount of calcium?
A. squash B. sweet potato C. broccoli D. green onion
8. What is one important thing protein does for the body?
A. helps make bones strong
B. keeps us from getting cold
C. helps build muscles
9. Which food contains the most calcium, a mineral which is needed for strong bones and teeth?
A. broccoli B. milk C. tortilla D. chicken
10. Which is not a section in the supermarket?
A. produce B. meats C. hamburger D. frozen foods

DIFFICULT
1. What nutrient do you get from the Meat/Poultry/Egg/Fish/Nut group of the Food Guide Pyramid?
A. calcium B. sugar C. protein D. vitamin A
2. How many cup(s) of 100% juice equals one serving of fruit?
A. 2 B. 1 C. 3/4 D. ½
3. Vitamin A is made of the elements lutien and indoles. In which food would you find the most vitamin A?
A. spinach B. grapes C. bananas D. lettuce
4. Eating too much fat can cause heart disease in people of all ages. Which type of milk contains the least
amount of fat?
A. whole B. skim C. 2% D. 1%
5. Fiber is needed to keep your digestive system working properly. It is especially important to the health of your
intestines. Which of these foods has the most fiber?
A. milk B. white bread C. raisins D. white rice
6. Vitamin D is needed for calcium absorption. In the United States, which foods are fortified with vitamin D?
A. some breads B. milk C. some juices D. some fruits
7. Carbohydrates contain the chemical elements carbon, hydrogen, and oxygen. What do carbohydrates do for
your body?
A. help make bones strong B. help build muscles C. supply energy
8. Yogurt and cheese are made from milk and certain beneficial microorganisms. In which section of the
supermarket would you find yogurt?
A. produce B. meats C. dairy D. frozen foods
9. It is important to read the nutrition labels of foods. Of the following foods, which food is most likely to be
healthier for you?
A. yogurt B. ice cream C. potato chips D. candy
10. It makes up most of your blood and help carry oxygen and food to the cells in your body. It helps your body
get rid of wastes through urine and sweat.
A. water B. Fiber C. Glocuse D.Vitamins
11. What food nutrient is our body’s main source of energy?
A. oxygen B. carbohydrates C. calcium D. All of the above
The Healthy Food Quiz: Answers

1. c (whole-grain bread). The DASH study (Dietary Approaches to Stop Hypertension) showed that a lower-fat diet rich
in fruits, vegetables, and low-fat dairy foods can lower blood pressure. Researchers aren’t sure whether the potassium,
magnesium, calcium, protein, fiber, or other nutrients made the difference.

2. d (irritable bowel syndrome). Studies suggest that vitamin D may reduce the risk of bone loss, gum disease, multiple
sclerosis, and colon cancer.

Shoot for 400 IU a day (600 IU if you’re over 70). Good sources include multivitamins, calcium+D supplements, milk, and
some yogurts, breads, breakfast cereals, margarines, and orange juices. Sunlight is also a good source, but not in the
winter north of the line that connects Los Angeles and Atlanta.

3. e (orange juice). To dodge diabetes, stay lean and exercise. Studies also find a lower risk in people who drink alcoholic
beverages in modest amounts (1 or 2 drinks a day for men; half a drink for women), as well as those who eat nuts, whole
grains, and unsaturated fats (like the oils in salad dressing). Processed red meats (like bacon, hot dogs, and sausage),
trans-fat-laden foods (like French fries, fried chicken, and pie crust), and sweets may raise diabetes risk.

4. a (lean meat). Meat eaters seem to have a higher risk of colon cancer, even if the meat is lean. Foods that are high
in magnesium (like beans, whole grains, and leafy greens) or calcium (like milk, yogurt, and cheese) seem to protect the
colon. So do multivitamins (perhaps because they contain the B-vitamin folic acid) and exercise.

5. c (olive oil). Foods high in calcium (like milk, cheese, and yogurt), vitamin K (like collards, spinach, and broccoli),
potassium (like fruits and vegetables), and vitamin D help strengthen your bones. The best sources of vitamin D are
sunshine, a multivitamin, or a calcium+D supplement (see answer #2). Weight-bearing exercise (almost any activity but
swimming) also protects bones and may help prevent falls by boosting balance, coordination, and strength.

6. d (mayonnaise). Fruits and vegetables (like berries, lettuce, and sprouts) can be contaminated in the fields by tainted
water or manure. Contaminated poultry, beef, and eggs may cause infections when they’re undercooked. Commercial
mayonnaise is pasteurized, so it’s relatively safe. (Homemade mayo is another story.)

7. a (osteoarthritis). Meat appears to increase the risk of gout because it’s rich in a compound called purine. It’s not
clear why people who eat more red meat have a higher risk of non- Hodgkins lymphoma, diabetes, and colon cancer.
People who eat more red meat (and less poultry, fish, fruits, vegetables, etc.) also have a higher risk of heart disease.
 Answers to Common Nutrition Questions
Premier HealthNet doctors answer frequently asked questions about nutrition.

What is added sugar, and why is it not healthy in food?

Added sugar is sugar added during the making of processed food and drinks, just like you might add
sugar to foods you make at home, according to the American Academy of Family Physicians (AAFP).
It is not healthy to consume too much added sugar in foods and drinks because it can cause serious
health issues, including out–of-control diabetes, tooth decay, obesity, heart disease, high triglyceride
levels and low HDL (good) cholesterol levels, according to the AAFP.

How does the body react to consumed sugar?

Added sugar does not have any nutritional value, and consuming too much added sugar can have serious
consequences, including high triglycerides, heart disease, obesity and tooth decay, according to
the American Academy of Family Physicians (AAFP).
Also, filling up on food and drinks that have added sugar can keep you from eating and drinking things
that will have a positive effect on your health, according to the AAFP.
People who drink a lot of sugar-filled drinks, for example, drink less milk, which provides calcium, protein
and vitamins that the body needs to function properly, according to the AAFP.

What are some ways people can reduce their sugar intake?
The best way to reduce added sugar in your diet is to avoid foods with excessive added sugar, according
to the American Academy of Family Physicians (AAFP).
Limiting and eliminating the following foods and drinks, according to the AAFP, can be a great help:
 Baked goods
 Candy and other sweets
 Processed foods
 Sugary drinks, including soda and fruit punch
Sugary drinks are the No. 1 offender when it comes to added sugar in foods in American diets, according
to the American Heart Association (AHA).

What are empty calories?

Empty calories are calories we get from solid fats or added sugars in food and drinks, according to
the U.S. Department of Agriculture (USDA).
These fats and sugars add few or no nutrients and are only added to foods to make them more appealing.
According to the USDA, some foods and drinks that contain the most empty calories include:
 bacon
 cakes
 cheese
 cookies
 donuts
 energy drinks
 fruit drinks
 hot dogs
 ice cream
 pastries
 pizza
 ribs
 sausages
 soda
 sports drinks
While small amounts of empty calories are OK, eating too many can cause weight gain and is unhealthy,
according to the USDA.
Liquid calories are calories found in things we drink, according to the U.S. Department of Veteran’s
Affairs’ weight management program (USDVA).
If you’re trying to lose or manage your weight, it’s important to remember that eating calories is a better
choice than drinking them, according to the USDVA.
Some types of drinks with liquid calories include:
 alcohol
 coffee with sugar
 fruit drinks
 lemonade
 milkshakes
 punch
 sports drinks
 sugary sodas
 sweet tea
Instead, try drinking more water, unsweetened tea, juice with no sugar added, and low-calorie drinks.

What happens to the body when caffeine is consumed?

Caffeine is a stimulant that affects the central nervous system, according to the Food and Drug
Administration (FDA).
Though caffeine’s main affect is to make your body feel more awake and alert, according to the FDA, it
also can cause the following issues:
 Dehydration
 Dependency
 Dizziness
 Headaches
 Heartburn
 High blood pressure
 Jittery, shaky feelings
 Nervousness
 Rapid heart beat
 Trouble sleeping
 Uneven heart rhythm
 The effects of caffeine usually last about four to six hours, and can cause an overdose if consumed in
extremely high levels, according to the FDA.

What foods or drinks contain caffeine?

Caffeine is naturally found in many seeds, leaves and more than 60 types of plants, according to
the National Institutes of Health (NIH).
Plants that naturally contain caffeine, according to the NIH, include:
 Coffee
 Cocoa beans (used in chocolate)
 Kola nuts (used in many sodas)
 Tea leaves
Caffeine is often found in processed foods and medications, according to the NIH, including:
 Candies
 Chocolate
 Coffee
 Energy drinks
 Gum
 Many sodas
 Snacks
 Tea
Some medications, including over-the-counter pain relievers, diet pills and cold medicines also include
caffeine, according to the NIH.

Can caffeine be consumed safely?

It is safe for adults to consume caffeine, as long as it is consumed in moderation, according to the Food
and Drug Administration (FDA).
To keep caffeine at safe levels in the body, doctors recommend limiting intake to no more than 200 mg
per day, according to the FDA. Two 5-ounce cups of coffee contains about 200 mg of caffeine, for
example.
Every person is different, however, so a lesser amount of caffeine might be a better fit for you. Also,
people who are pregnant, breastfeeding and children should be even more cautious of the amount of
caffeine they consume, according to the National Institutes of Health (NIH).
If you are consuming too much caffeine, try to cut back slowly because caffeine can cause withdrawal
symptoms, including headache, tiredness and depression, according to the FDA.

What is lactose intolerance?

Dr. Amin discusses lactose intolerance. Click play to watch the video or read the transcript.

Lactose intolerance is a condition that occurs when the small intestine doesn’t make enough of the
enzyme called lactase, according to the National Institutes of Health (NIH).
The enzyme is needed to digest lactose, which is a type of sugar found naturally in milk and other types of
dairy products, according to the NIH.
Lactase is able to break down the milk sugar into two simpler kinds of sugar that can be absorbed into the
bloodstream, according to the Food and Drug Administration (FDA).
 Who is at risk for developing lactose intolerance?
Dr. Amin discusses who is at risk for developing lactose intolerance. Click play to watch the video or read
the transcript.

Lactose intolerance is very common among adults, with about 30 million American adults being diagnosed
with some level of lactose intolerance by age 20, according to the National Institutes of Health (NIH).
Someone’s ethnic or racial background can make them more or less likely to become lactose intolerant.
The condition is most common among people of Asian, African, or Native American descent and among
Hispanics and Latinos, according to the NIH.
People of European descent are least likely to be lactose intolerant, according to the NIH.
Babies born prematurely sometimes also can have lactose intolerance, according to the NIH. The
condition is hereditary, so most people inherit it from their parents, according to the Food and Drug
Administration (FDA).

How is lactose intolerance treated?

Dr. Amin discusses how lactose intolerance is treated. Click play to watch the video or read the transcript.

Though there isn’t a specific treatment for lactose intolerance – because there isn’t a treatment to make
the body create more lactase enzyme – there are steps you can take to manage lactose intolerance,
according to the Food and Drug Administration[Link to http://www.fda.gov/ in a new window with off site
icon and 3rd party content disclaimer] (FDA).
Most people with lactose intolerance have different levels of how much lactose their body can tolerate,
according to the FDA.
For some people controlling the lactose in their diet could mean limiting the amounts of milk and other
dairy products in their diets, according to the FDA. For other people, it could mean eliminating some
things completely.
Avoiding or greatly limiting milk in your diet can lead to a shortage of calcium, protein, riboflavin, and
vitamin D, according to the National Institutes of Health (NIH).
If you are avoiding or limiting milk, you could eat foods with more calcium, such as leafy greens, shrimp,
and broccoli, and drink orange juice fortified with calcium and vitamin D. Or, you could talk to your doctor
about taking calcium supplements with added vitamin D, according to the NIH.

What is food addiction?

Food addiction is a disease that causes someone to lose control of being able to stop eating some kinds
of food, according to the Food Addiction Institute (FAI).
With food addiction, the body develops chemical dependencies on certain foods, which causes them to
overeat these foods, even if they logically know it will have negative consequences, according to the FAI.

Is food addiction a difficult addiction to break?

Like many addictions, food addiction has no permanent cure, and while it can be treated, treatment can
be difficult, according to the Food Addiction Institute (FAI).
The difficulty and steps to treat food addiction can be different from person to person, depending on how
far the addiction has progressed before the patient seeks treatment, according to the FAI.
As opposed to a different kind of addiction – such as smoking – a person can’t choose to quit the
addiction altogether, according to the FAI. Because food is needed to live, it can’t be eliminated from a
person’s daily routine. Instead, a person with a food addiction has to learn to control their eating
behaviors, emotions and decision making about food.

Is there a psychological or biological cause for food addiction?

Food addiction can have both biological and psychological causes, according to the Food Addiction
Institute (FAI).
People with food addictions develop a kind of chemical dependency on certain foods, most frequently
foods that are high in sugar, excess fat and salt, according to the FAI.
Genetics can play some role in food addiction, but psychological issues also can cause food addiction,
according to the FAI. The addiction can come from not dealing well with emotional issues or using food as
a coping mechanism.

Are there certain ages at which a body’s metabolism slows down?

Dr. Jennewine discusses when the body’s metabolism slows down. Click play to watch the video or read
the transcript.

As people age, their metabolism slows down.

Starting in your 20s, your metabolism begins to slow down, according to the National Institutes of Health
(NIH). In your 30s, your metabolism rate slows even more.
Metabolism slows about 5 percent every 10 years after age 40, according to the U.S. Department of
Health and Human Services (HHS).

Why does weight loss seem to be harder as you age?

Dr. Jennewine discusses why weight loss is harder as you age. Click play to watch the video or read the
transcript.

As people age, their hormones change, which causes their metabolic rate to change, according
to Premier HealthNet (PHN) physicians.
As men lose testosterone and women lose estrogen, their metabolism slows, making the weight easier to
put on and harder to take off.
Weight management can become more difficult for people in their 20s, but weight loss can become even
trickier in your 30s, according to PHN physicians.

Are there common areas of weight gain in men’s and women’s bodies as they age?
Dr. Jennewine discusses areas of weight gain in men’s and women’s bodies as they age. Click play to
watch the video or read the transcript.

As people age, it can be more difficult to maintain a healthy weight. Men and women, however, tend to
gain weight in different places.
In general, it is more common for women to gain weight in the area of their hips, buttocks, and thighs,
according to Premier HealthNet (PHN) physicians.
Men, however, tend to gain and carry their weight in their midsection as belly fat, according to PHN
physicians.

What is weight loss medication?

Dr. Allen discusses weight loss medication. Click play to watch the video or read the transcript.
Weight loss medications are designed for people who have tried losing weight with diet and exercise
alone and have found they need an extra boost, according to Premier HealthNet physicians.
Most weight loss medications can help people lose five to 10 pounds but won’t help them to continue
losing weight unless they also continue with a diet and exercise routine, according to the National
Institutes of Health (NIH).

Who is a good candidate for weight loss medication?

The use of weight loss medications might be recommended by your doctor as part of a comprehensive
approach to weight loss, according toPremier HealthNet (PHN) physicians.
Weight loss medications can help give a boost to someone who has put in the time and effort to lose
weight by making lifestyle changes and incorporating a healthy diet and exercise but is still struggling to
lose weight, according to PHN physicians.

What is the function of the thyroid, and what role does it play in a person’s health?
Dr. Bethel discusses the function of the thyroid. Click play to watch the video or read the transcript

The thyroid is an essential hormonal gland that plays a major role in many of the body’s functions,
according to the National Institutes of Health (NIH).
The thyroid’s function is to regulate the body’s metabolism, which affects how fast or slow things occur in
the body, such as hair growth, heartbeat, and food excretion, according to Premier HealthNet (PHN)
physicians.
The thyroid also controls how fast or slow you burn calories, which in turn affects your weight, according
to the Office of Women’s Health[Link to http://womenshealth.gov/about-us/ in a new window with off site
icon and 3rd party content disclaimer] (OWH), part of the U.S. Department of Health and Human Services
(HHS).
If a person’s thyroid gland is not in control, it can work in extremes, so it is important to try to keep its
function in a midrange, according to PHN physicians.

What is the link between a person’s thyroid and their weight?

Dr. Bethel discusses the connection between the thyroid and weight. Click play to watch the video or read
the transcript.

The amount of hormone your thyroid makes affects your weight, according to the National Institutes of
Health (NIH).
If your thyroid is making too little of the hormone, you have a condition called hypothyroidism, which can
cause weight gain, according to the NIH.
If, however, your thyroid is making too much of the hormone, you have a condition called hyperthyroidism,
which can cause weight loss, according to the NIH.
These weight changes can be sudden, but typically they happen slowly over time, according to Premier
HealthNet (PHN) physicians.

How can treatment for thyroid disease help a person’s weight return to normal?
Dr. Bethel discusses how treating a thyroid problem can help with weight. Click play to watch the video
or read the transcript.

Because the thyroid affects how fast or slow calories are burned, it in turn affects how much someone
weighs, according to the National Institutes of Health (NIH).
 Treating thyroid disease means helping to get thyroid hormone production back at a normal level, instead
of excessively high or low, according to the NIH.
.
For example, treating an underactive thyroid will increase a person’s metabolism, which will help to burn
more calories and cause weight loss, according to Premier HealthNet (PHN) physicians. Treating thyroid
disease will also help prevent future weight gain.

How can diet affect arthritis?

Dr. Williams discusses how diet can affect arthritis. Click play to watch the video or read the transcript.

Fortunately for people facing arthritis, choosing to follow an arthritis-friendly diet can help, according to
the Arthritis Foundation (AF).
If you have arthritis, avoiding processed foods and saturated fats can help the pain, according to the AF.
Instead choose fruits, vegetables, fish, nuts, whole grains, and beans. Having these foods in your diet can
help your arthritis, according to the AF, by:
 Beans – These are full of fiber and phytonutrients, which help lower C-reactive protein (CRP) – an
indicator of inflammation found in the blood
 Fish – This is a good source of inflammation-fighting omega-3 fatty acids
 Fruits and vegetables – Both are loaded with antioxidants, which act as a natural defense system for
the body
 Nuts – Nuts, along with seeds, have been shown to help improve inflammation
 Whole grains – These contain fiber, which can help maintain a healthy weight

Is it beneficial for a person with arthritis to seek the help of a doctor or nutritionist?
Dr. Williams discusses the benefits of a person with arthritis seeking the help of a doctor or nutritionist.
Click play to watch the video or read the transcript.

If you have arthritis, it is beneficial to seek the help of a doctor or a nutritionist, both to learn more about
your specific condition and also to learn how your diet affects your arthritis, according to Premier
HealthNet(PHN) physicians.
By talking to a physician, you can find out which type of arthritis you have – osteoarthritis, degenerative
arthritis, or inflammatory arthritis, the PHN physicians say. This is important because the treatment is
different for different kinds of arthritis.
Talking with a nutritionist can help you determine what foods to include in your diet to help decrease
inflammation, according to PHN physicians. A nutritionist also can let you know which foods to try to
avoid.

Is there any connection between gluten and arthritis?

Dr. Williams discusses the connection between gluten and arthritis. Click play to watch the video or read
the transcript.

There is no definite answer to whether choosing to follow a gluten free diet will help improve symptoms of
arthritis, according to the Arthritis Foundation (AF).
 Premier HealthNet (PHN) physicians say that there currently is no direct connection between gluten and
arthritis.
However, there are ongoing studies to see how gluten affects inflammatory diseases other than Celiac
disease, PHN physicians say.

Is it beneficial for a person with arthritis to seek the help of a doctor or

nutritionist?
Dr. Williams discusses the benefits of a person with arthritis seeking the help of a doctor or nutritionist.
Click play to watch the video or read the transcript.

If you have arthritis, it is beneficial to seek the help of a doctor or a nutritionist, both to learn more about
your specific condition and also to learn how your diet affects your arthritis, according to Premier
HealthNet(PHN) physicians.
By talking to a physician, you can find out which type of arthritis you have – osteoarthritis, degenerative
arthritis, or inflammatory arthritis, the PHN physicians say. This is important because the treatment is
different for different kinds of arthritis.
Talking with a nutritionist can help you determine what foods to include in your diet to help decrease
inflammation, according to PHN physicians. A nutritionist also can let you know which foods to try to
avoid.

What are the health benefits of eating fish?

Fish are an important part of a healthy diet.
Along with other seafood, fish provide you with protein, vitamin D, and healthy omega-3 fats, according to
the Harvard School of Public Health (HSPH).
Working fish into your diet at least twice a week is a good part of a healthy diet.

How can you safely add fish to your diet?

You can safely add fish into your diet by making sure you’re eating types of fish that are low in mercury.
Premier Physician Network (PPN) physicians say the fish and seafood that are safest to eat are:
 Canned tuna
 Catfish
 Pollock
 Salmon
 Shrimp

Does it matter how often you eat fish?

You should eat two servings of fish each week, according to the Harvard School of Public Health
(HSPH).
Servings should be 4 to 6 ounces each.
Adding a healthy amount of fish into your diet has also been shown to decrease your risk of heart
disease.

What is a safe rate for me to lose weight?

Dr. C. Joe Northup discusses the safest rate for weight loss Click play to watch the video or read the
transcript.
Though a safe amount of weight to lose can be different for each of us, there are general guidelines that
can help you meet your goals in a healthy way, according to the Centers for Disease Control and
Prevention (CDC).
Typically, losing weight in a steady, gradual way can help you be successful. Losing 1 to 2 pounds per
week is a healthy weight loss goal.

How can I determine the best goals for my weight loss?

Dr. C. Joe Northup discusses how to determine your weight loss goals. Click play to watch the video
or read the transcript.

Premier Physician Network (PPN) physicians say deciding on your best individual weight loss goal
depends on what you want to accomplish.
Whether you’re hoping to reduce some medications, prevent taking medications, have more energy, or
just feel better about yourself, your reason for weight loss will help determine your goal.
In general, striving to lose 5 percent to 10 percent of your weight at a time is a good goal. Once you meet
this smaller goal, you can set another smaller goal and keep going until you reach your ultimate goal.

Can drastic, quick weight loss have a negative effect on my health?

Dr. C. Joe Northup discusses whether quick, drastic weight loss can have negative health effects. Click
play to watch the video or read the transcript.

Losing weight too quickly can have a negative effect on your health, Premier Physician Network (PPN)
physicians say.
Losing weight in a healthy, strategic way is better for your body and more sustainable over time.
Having too drastic of a change in your weight too quickly can cause problems with your kidney and your
liver.
It’s important to make sure you’re still getting adequate nutrition and maintaining healthy habits while
losing weight.
.

How can I ensure long-term weight loss success?

Dr. C. Joe Northup discusses how you can ensure long-term weight loss success. Click play to watch the
video or read the transcript.

If you’re looking to make your weight loss last a lifetime, focus on making lifestyle changes that you can
stick with instead of jumping into a fad diet, Premier Physician Network (PPN) physicians say.
Instead of searching for a new diet or something new to try, focus on basic good habits: Eat better. Have
more good days than bad ones. Make exercise part of your routine.
Once you’ve made healthy choices part of your ongoing lifestyle, it will become easier to sustain long-term
weight loss success.

What role does vitamin D play in my overall health?

Vitamin D is an important part of staying healthy.
It helps your body absorb calcium, and it’s needed for bone growth, according to the National Institutes of
Health .
 Vitamin D also helps:
 Muscles to move
 Nerves to carry messages from the brain throughout the body
 Support the immune system in fighting bacteria and viruses

What are the symptoms or signs that a person is not getting enough vitamin D?
Some people who aren’t getting enough vitamin D have pain in their bones, trouble getting around, and
are more prone to infections, according to the Vitamin D Council .
But, it’s also possible you won’t have any noticeable symptoms.
Ultimately, getting too little vitamin D can cause other, more significant problems, according to
the National Institutes of Health .
Though it’s rare, children with a vitamin D deficiency can get rickets, which is a condition that causes
bones to become soft and bendable.
Vitamin D deficiency in adults will lead to osteomalacia, which causes painful bones and weak muscles.

How is vitamin D deficiency treated?

If you are vitamin D deficient, you can increase your vitamin levels with food, sunlight, and supplements,
according to the National Institutes of Health .
Only a few foods have vitamin D naturally in them, but many foods in the U.S. are fortified with vitamin D.
Some foods that have vitamin D include milk, breakfast cereals, orange juice, salmon, tuna, and
mushrooms.
On a sunny day where you have a lot of your skin directly exposed to the sun, it can be easy to get all the
vitamin D you need. But, getting sun through a window, while wearing sunscreen, or while mostly covered
in clothing will not provide your body with vitamin D.
Though it’s important to get vitamin D from sunlight, it’s also important to take care to protect your skin
from too much sun exposure to reduce your risk of skin cancer.
Two types of vitamin D supplements are available. Talk to your doctor for more information about which
one and how much is the right amount for you.

What are ways I can get more vitamin D during the winter months?
In the winter, you might not be able to get outside often to take in sunlight on your exposed skin.
Instead, you can increase your vitamin levels with food and supplements, according to the National
Institutes of Health .
Not many foods have vitamin D naturally in them, but in the U.S. there are a variety of foods fortified with
vitamin D. Some foods with vitamin D include milk, breakfast cereals, orange juice, salmon, tuna, and
mushrooms.
There are two types of vitamin D supplements available. It’s important to talk to your doctor about which
one and how much is for you.
Some people only need vitamin D supplements in the winter while they aren’t outside as often as in the
warmer months.