🍽️ Hey Nouri Plate
What main nutrients give us energy?
"Fuel" foods, carbohydrates
If someone doesn't like to exercise, how would you recommend they get physical activity?
Dancing, walking, playing their active video games, doing activity challenges, etc.
Why do we sometimes eat when we're bored or sad?
Because it makes us feel better (DOUBLE POINTS if you said due to the release of dopamine!)
What can you eat/drink to make strong bones?
Dairy foods (like milk, yogurt, & cheese), spinach, and salmon!
What is a healthier way to make French fries, potato wedges, or chips?
Baking or air-frying them!
What are some examples of "Pause Foods"?
Full-sugar sodas, candy, french fries, desserts, chips, etc.
What are one or two benefits of physical activity?
It helps strengthen our hearts, bones, and muscles; gives us energy; helps us sleep better; allows us to focus better; and helps us maintain a healthy weight!
What kinds of things can influence our food choices or how much we eat?
Stress, anxiety, poor sleep, sadness, or being distracted.
Why is it important to "eat the rainbow"?
To get as many vitamins and minerals from fruits and veggies as possible!
Name two hydrating foods!
Watermelon, lettuce, tomatoes, cucumber, etc.
What are "Always Foods"?
Fruits and vegetables; foods that we can always eat because they're so good for us!
What kinds of foods should you eat right before a workout?
Easy-to-digest carbohydrate foods (fruit, pretzels, granola bars)
Name one technique that helps when you're feeling stressed or anxious.
Box breathing, taking a deep breath, listening to calming music, a temperature reset, relaxing tense muscles, and 3-2-1 grounding.
Which foods should you eat to reduce your chance of getting sick?
Citrus fruits, bell peppers, strawberries, and kiwis (which all contain vitamin C!).
Name one animal protein and one plant-based protein!
Animal: meat (chicken, fish, beef, etc.), eggs, yogurt, etc.
Plant-based: edamame, nuts/seeds, tofu, quinoa, etc.
What are examples of healthy fats?
Fish, avocados, nuts and seeds, olive oil.
How soon after a workout should you eat a meal/snack?
30 minutes to 1 hour
How long does it take our brains to register we're full?
About 15-20 minutes
How can you get vitamin D?
From the sun! Or by eating fish, mushrooms, cereal, and dairy foods.
What two nutrients make a "smart snack"?
A carbohydrate and a protein or healthy fat.
How can "pause foods" make us feel if we eat too much of them? (specific)
We can feel groggy, experience a sugar crash, have brain fog, or feel hungry quickly.
What kinds of foods should you eat after a workout?
Carbohydrates + protein (protein smoothie, turkey sandwich, Greek yogurt and fruit)
What are two ways we can improve our connection to our fullness cues?
Eat slowly, eat without screens or distractions, plate our food instead of grazing or eating out of the bag, etc.
Which foods are good sources of potassium?
Bananas, potatoes, tomatoes, dried fruits, etc.
Name two benefits of fiber
Fiber keeps you fuller longer, prevents constipation, keeps your blood sugar steady, and feeds the good bacteria in your gut!