Label Literacy
What is the first thing you should check on a Nutrition Facts label before interpreting the numbers?
Serving size
How many ¼-cup measurements equal 1 cup?
Four
Name the three energy-providing macronutrients.
Carbohydrates, protein, and fat
Which mineral is especially important for bone strength and muscle contraction?
Calcium
Name two ways the body loses water throughout the day.
Sweating, urination, or breathing
A package has 3 servings, with 180 calories per serving. How many calories are in the entire package?
540 calories
How many tablespoons are in ½ cup?
Eight
Which two macronutrients provide 4 calories per gram, and which provides 9?
Carbs and protein = 4; fat = 9
Which vitamin helps the body absorb calcium?
Vitamin D
True or false: Only plain water contributes to your daily fluid intake.
False — other beverages and water-containing foods contribute
A snack has 8 g of protein and 3 g of fiber per serving. You eat 1.5 servings. How much of each nutrient did you consume?
12 g protein and 4.5 g fiber
A recipe calls for ¾ cup of cereal, but you only have a ¼-cup measuring cup. How many times do you fill it?
Three times
A snack has 12 g protein, 25 g carbohydrates, and 8 g fat. Approximately how many calories come from these macronutrients?
220 calories
Which mineral is needed to make hemoglobin, which transports oxygen in the blood?
Iron
Why might someone need more fluids during exercise or hot weather?
Increased sweating and water loss
What does 20% Daily Value (%DV) generally indicate about the amount of a nutrient in one serving?
It is considered a high amount of that nutrient
You're doubling a recipe that calls for ⅔ cup of oats. How much do you need?
1⅓ cups
Explain the difference between a macronutrient and a micronutrient and provide one example of each.
Macronutrients are needed in larger quantities (e.g., protein); micronutrients are needed in smaller quantities (e.g., vitamin C)
Which vitamin helps increase the absorption of iron from plant foods? Give an example.
Vitamin C
Oranges, lemons, grapefruit, bell peppers, strawberries
Name two possible signs of dehydration.
Examples: thirst, dark urine, dizziness, headache
Product A has 6 g of fiber per 60 g serving. Product B has 4 g per 30 g serving. Which provides more fiber per gram?
Product B
A recipe needs 1½ cups of an ingredient. You only have a ⅓-cup measure. How many full or partial measures do you need?
Four full ⅓-cup measures plus half of a ⅓-cup measure
Someone eats a meal containing rice, beans, avocado, and peppers. Identify one macronutrient and one micronutrient in this meal and explain their functions.
Example: carbohydrates from rice provide energy; vitamin C from peppers supports collagen formation and iron absorption
Vitamins A, D, E, and K are classified as what type of vitamins, and what does this mean? (hint: fat or water)
Fat-soluble vitamins; they are absorbed with dietary fat and can be stored in the body
After several hours of intense exercise with heavy sweating, why might replacing electrolytes as well as fluid be important?
Sweat contains electrolytes, particularly sodium, which are important for fluid balance and muscle/nerve function.