Summer Health Quiz
1. Your child is playing outside on a hot summer day. Signs he or she may not be drinking enough water or other fluids include:
- All of the above
2. Which succulent summer treat is not a good source of lycopene?
- Yellow squash
3. The best way(s) to protect your skin from the summer sun and reduce your risk of skin cancer is:
- Wear a white tee shirt
- Stay in the shade during midday hours
- Apply sunscreen
- Wear a baseball cap
- b and c
- a, b and c
4. Which summer picnic food is safe to eat after a couple hours sitting out at room or outdoor temperature?
- Soft mozzarella string cheese and crackers
- Almond butter sandwich
- Roast beef sandwich
- Prosciutto ham and melon
- Egg or potato salad
5. All of these summer garden favorites are high in vitamin C except:
- Red bell peppers
- Answer: e. Children are particularly susceptible to these and other effects of dehydration such as fatigue, stomach cramps and decreased urine output. Make sure both you and your child are taking in enough fluids (water, low-fat milk, and moderate amounts of 100% juice) throughout the day, and remember that water-rich summer treats like watermelon and cucumbers help too!
- Answer: c. The phytochemical lycopene lends a bright red color to fruits and vegetables and likely protects against prostate.
- Answer: e. It is best to avoid prolonged sun exposure between the hours of 10am-4pm. Light-colored fabrics such as a white tee-shirt actually provide less that SPF 15 protection, so better to choose darker, tightly-woven fabrics as cover-up. A sunscreen of at least SPF 15 should be applied before heading out and every two hours. A wide-brimmed hat (at least 2-3 inches) and sunglasses that block UVA and UVB rays will better protect the face and eyes from damaging rays than a baseball cap.
- Answer: b. Not only are nut butters more stable in summer temperatures, they are a great way to add healthy plant-based monounsaturated fats as well as cancer-fighting fiber and flavonoids to your diet. Watch the portions to maintain a healthy weight.
- Answer: d. Foods high in the antioxidant vitamin C may reduce the risk of esophageal, oral and stomach cancers. A one-cup serving of kale, strawberries, or broccoli contains over 100% of your daily value of C, and a medium sweet red pepper contains over 200%! Cooking reduces vitamin C content so enjoy these foods raw or lightly cooked to get the most C. Although carrots are low in vitamin C, they’re a great source of carotenoids which decrease the risk of lung and mouth/larynx cancers. Fill half your plate with garden goodies of all colors for the most benefit!