NUTRIENTS
FOOD INFLUENCES
FOOD LABELS
MEAL PLANNING
MISCELLANEOUS
100
What are the 3 macronutrients our body needs & the recommended percentage of daily calories that come from each.
Protein (10%), Carbohydrates (60%), Fats (30%)
100
What are the two reasons that people eat & the definition of each?
Hunger-Natural physical drive to eat; Appetite-Psychological desire for food
100
How are ingredients on food labels ordered?
From most prevalent/heaviest to least prevalent/lightest
100
What 3 items constitute a healthy meal in order to supply body with all macronutrients?
1. Whole grain; 2. Lean Protein; 3. Fruit/Vegetable
100
Name 3 risk factors for high cholesterol.
Age, diabetes, heredity, obesity, smoking, high blood pressure
200
This nutrient makes up 70% of our body, can only live 3-5 days without it & is necessary for many body processes.
Water
200
Eating when you're not hungry can be a response to stress. What are 3 healthier ways to respond to stress?
Exercise, eating whole foods that are not processed, listening to calming music, write in a journal or talk with family/friends
200
How many calories per serving are at the low, moderate and high levels?
Low-40, moderate-100 & high-400
200
Name 3 reasons why a healthy diet & exercise plan is important?
Weight loss, feel better, look better, sleep better, more energy, sick less often, lowers risk of disease (heart, diabetes, cancer, etc.), live longer and increased brain functioning.
200
What is a complete & an incomplete protein?
Complete-Contains all 9 essential amino acids that our body doesn't produce (Animal sources; Soy) Incomplete-Lacks 1 or more of the essential amino acids (Combining foods: Pita/hummus, oatmeal w/ nuts/raisins)
300
In what order does our body digest the 3 macronutrients?
1-Carbohydrates, 2-Protein & 3-Fats
300
Explain how time and money could influence your food choices.
Answers will vary.
300
When talking about Recommended Daily Intake % of certain nutrients on a food label, what is usually regarded as a high level and low level?
Low-5% or less High-20% or more
300
Name 3 tips to creating healthy meals at home.
Take control of food choices; take your time; choose smaller plate; try new foods; 1/2 plate fruits/veggies; avoid extra fat; indulge in a naturally sweet dessert
300
What are the fat soluble and water soluble vitamins?
Fat-A, D, E & K (Stored in body fat for later use) Water-B Vitamins, C, Folic Acid (Dissolve in water, aren't stored by the body and pass into bloodstream easily during digestion)
400
What are the micronutrients our bodies need and an example of each?
Vitamins & Minerals (Varied answers)
400
What are 4 of the 6 common environmental influences on your food choices?
Family, culture, friends, time, money and advertisting
400
What items on a food label do you want to try to limit & what items do you want to make sure to get enough of?
Limit-Fat, cholesterol & sodium; Enough of-Fiber, Vitamins & Minerals
400
Name 4 tips in order to eat out in a healthy way.
Water instead of soda; steamed/grilled/broiled dishes; main dishes that include vegetables (stir fries/kabobs); share main dish with a friend; appetizers instead of main dish; set 1/2 of portion in a to-go box right away; choose fruits for dessert; salad dressing on the side; small or medium portion
400
Order these foods from MOST FAT to LEAST FAT: Big Mac, Subway Footlong Steak 'n Cheese, Whopper, Large Cookie Dough Blizzard
Blizzard-54, Whopper-52, Steak 'N Cheese Sub-48, Big Mac-32
500
What are the 2 types of carbohydrates and the 3 types of fats. Give an example of each.
Complex (whole grain bread, brown rice, etc.) & simple carbohydrates (sugar, refined grains/flour)/unsaturated fat (vegetable oils, nuts, seeds), saturated fat (ribeye steak, whole milk) & trans fat (packaged cookies, pies and stick margarine)
500
Explain how advertising and your friends influence food choices.
Answers will vary
500
If you're recommended daily intake of calories is 3,000, what would your recommended amount of fat & carbohydrates be in grams? What two items do NOT have a % daily intake on a food label?
Fat-97.5 g Carbohydrates-450 Sugar & Protein
500
Name the 5 healthy eating tips from ChooseMyPlate.
1. Make 1/2 grains whole; 2. Vary your veggies; 3. Focus on Fruit; 4. Get your calcium-rich foods; 5. Go lean with protein
500
Order these from MOST calories to LEAST calories: Chipotle Steak Burrito w/ Chips, Applebee's Chicken Tender meal, Large Movie Theater Popcorn, Peanut Butter Cheesecake slice from Cheesecake Factory
Burrito-1,900 Cheesecake-1,500 Tender Meal-1,425 Popcorn-960
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