Macronutrients
Heart Health and Blood Sugar
Calories
Food Facts
Tips and Tricks
100
What are the 3 Macronutrients?
Carbs, Fats and Proteins
100
What do we call the sleepy or drowsiness that quickly follows a burst of energy that comes from eating or drinking a sweet treat?
Sugar Crash!
100
What are calories?
A measure of energy.
100
True or false: If you do not add salt to your food they will have no sodium.
FALSE
100
The CDC recommends how many minutes of physical activity per a week?
150 Minute per a week
200
Name the 3 types of Carbohydrates.
Fiber, Starch, and Sugar
200
Name 3 symptoms of high blood sugar.
Thirst, feeling tired, feeling weak, headaches, brured vision.
200
What factors effect how many calories you need?
Age, size (weight/height), activity level, general health
200
Name 3 of the most "empty calorie" foods in America.
- Cake
- Pastries
- Cookies
- Donuts
- Sodas
- Energy Drinks
- Fruit Drinks
- Cheese
- Pizza
- Icecream
- Sausage
- Hot Dogs
- Bacon
- Ribs
200
True or False: When we say "eat the rainbow" we are talking about Skittles.
False.
- Eat the rainbow: different color foods provide a variety of antioxidants, vitamins and minerals
300
Which macronutrient is responsible for building and repairing tissue (muscles, bones)?
Protein
300
Name 3 symptoms of LOW blood sugar.
Shaking, sweating, nervousness, anxiety, irritability, confusion, dizziness, hunger.
300
True or false: When a food has empty calories it must have no nutrients whatsoever.
False.
Some foods are all empty calories while others have some empty calories while also containing important nutrients.
Some empty calories is okay, but most people eat more than is healthy.
300
Why is it easy to consume so many calories while drinking soda?
Because you can consume the calories without feeling full.
300
True or False: Staying hydrated lowers the risk of seizures.
True
400
Which type of fat is NOT required by the FDA to be included under fats on food labels?
A. Saturated fats
B. Unsaturated fats
C. Trans Fats
B. Unsaturated fats
You will only find Saturated and Trans fats on the food label. FDA only requires the fats associated with NEGATIVE health outcomes.
400
Which soda has the highest sugar content?
Mountain Dew.
400
When looking at the calories on an Oreo package food label, what do I need to pay attention to in order to know how many Oreos to eat?
Serving size
400
True or False: The traditional Mediterranean or Japanese diets are shown to increase risk of depression.
False. Studies show that people who consume diets higher in veggies, fruits, unprocessed grains, and fish (traditional Mediterranean and Japanese) have 25-30% lower risk of depression.
400
When making a meal plan, name 2 things your meal plan should include.
- Each of your breakfast meals for each day of the week
- Each of your lunch meals for each day of the week
- Each of your dinner meals for each day of the week
- When you plan to cook each meal
- Grocery list
- Snack options
- Storage plan
500
Olive oil, avocados, and nuts are good sources of this macronutrient.
Fat
500
Name 3 ways to maintain healthy blood sugar.
- Eat at regular times, do not skip meals
- Eat food LOW in calories, saturated fats, sugars and salts
- Track your food and drinks
- Engage in physical activities (about 30 minutes daily)
- Drink water instead of juice or soda
- Limit Alcohol (2 or less for men, 1 or less for women)
- Control food portions
500
What is the general rule number of calories per a day?
2,000 calories/day is the general rule but everyone is different. Talk to your doctor!
500
What are the 5 items on the MyPlate Chart.
500
Name 3 Do's and 3 Don'ts for maintaining a healthy lifestyle.
Do's: eat regularly, hydrate, eat foods low in fats and sugars and high in nutrients, engage in physical activities
Dont's: Skip meals, over eat, eat an abundance of sweets or salts, drink only sodas and juices, eat when you are full