Test Your Nutrition IQ

3 ounces of chicken breast. 1 hardboiled egg (6.3 grams), 3-ounce chicken breast (24 grams), 1 cup milk (8 grams), 1 cup plain, fat-free yogurt (13 grams)

All of the above Foods rich in vitamin C like lemons, pineapples and broccoli enhance iron absorption.

All of the above. They all contain caffeine. Coffee-flavored ice cream (30-45 mg/half cup), Sunkist soda (40 mg/can), Chocolate (Hershey's dark chocolate bar has 31 mg), Excedrin Migraine pills (2 pills = 130 mg)

Turkey breast. Only foods that contain carbohydrates can help to replenish muscle glycogen stores. Turkey breast does not contain carbohydrates.

A, C and D. Mushrooms, fortified milk and butter all contain vitamin D.

Nonfat yogurt. When you have high blood pressure, it's important to reduce sodium. Ketchup, salted nuts and bread are all high in sodium while low-fat and nonfat dairy sources are believed to help lower blood pressure.

A, B and C. You need dietary fat to absorb the fat-soluble vitamins A, D, E and K. So even though bacon does not contain heart-healthy fat, the fat in bacon still will help you absorb fat-soluble nutrients. Apples, although good for you, do not contain fat and won't aid in the absorption of fat-soluble vitamins.

Steak. Fruits and vegetables contain the highest water content (plums are 92% water, potatoes contain approximately 76% water). Meats contain the least amount of water (an eye or round is 65% water). Plus, fruits, vegetables, and grains all contain some carbohydrates to help replenish glycogen stores.

Magnesium. Magnesium relaxes muscles, so when you don't consume enough on a daily basis, you may experience muscle cramping.

Gain .5 pound per week. If you added 250 calories to your diet without taking calories away elsewhere, you would be consuming an additional 1,750 calories per week, which would cause a 0.5 pound weight gain.

Oatmeal, beans, spinach. Magnesium, which relaxes the muscles; is found in whole grains, beans, legumes, veggies, seaweed, nuts and seeds.

Water, orange. When you're bloated, you're holding onto excess sodium or sugar and extra water to help dilute the salt or sodium. Drinking additional water helps flush out the sodium and extra water, while the orange, which is full of water and potassium, which helps to balance out sodium in the body.

All of the above. Walnuts, herring and chia seeds all contain omega-3 fatty acids.

Mixed green salad with grilled chicken and beans. Beans are the only food on this list that contains a substantial amount of carbohydrates. Carbohydrates are the fuel for your brain; without them, your brain craves energy, and usually in its the simplest form, which is sugar! Choosing fiber-filled carbohydrates is key to extending your energy boost.