Food Labels
When reading a food label, a nutrient with a ____% or higher is considered a high source for that nutrient.
What are at least 2 benefits of fruits and vegetables?
1. Fiber
2. Contain vitamins and minerals
3. Reduce the risk of chronic diseases
4. Protect against different types of cancers (as antioxidants and contain phytochemicals)
T/F: You can live a healthy life without fat.
FALSE!
What are at least 3 practical ways you can reduce your sodium intake?
Remove the salt shaker from the table!
Seasoning with herbs and spices
Healthy Oils
Grilling your food (make sure to add a good marinade before grilling!)
Watch the portion size
Rinse canned foods
Look for low-sodium or no-salt added on labels
What are 4 nutrients on the food label that you should try to limit?
Saturated fat
Sodium
Cholesterol
Added Sugar
When it comes to fruits and vegetables you should eat the rainbow! So... give me one fruit or vegetable from each category:
A) blue
B) Purple
C) White
A) blueberries
B) Eggplant
C) Cauliflower, onion, banana, shallots
T/F: Almond milk is the lactose free dairy substitute with the closest nutritional profile as cow's milk
FALSE
- Soy milk is the right answer
If you would like to start taking dietary supplements, what is your first step?
Talk to your doctor!
T/F: a baseball or a fist can be used to describe about a 1/2 Cup serving.
FALSE
- Should say 1 Cup serving
What makes refined and whole grains different?
Refined grains have little to no fiber (two parts of the grain are removed from them including the bran)
Refined grains must have vitamins and minerals added back into them.
1) Build, maintain, and repair muscle
2) Important for your hair, nails, and skin health
3) Maintain a healthy immune system
4) Make healthy red blood vessels
5) Weight management (make you feel full)
T/F: All dietary supplements are regulated by the FDA.
FALSE
What are at least 4 different parts of the food label?
1. Number of servings
2. Serving size
3. Calories
4. Nutrients
5. Percent daily value
6. Nutrients on concern
7. Footnoot
What are at least 3 examples of whole grains?
1) brown rice
2) oatmeal
3) whole grain pasta
4) whole grain bread
5) popcorn
6) quinoa
7) corn tortilla
What are 2 types of fat that you should limit?
Saturated fat and Trans fat
What is the food temperature danger zone and what is the range?
The temperature range where bacteria can overgrown in just 20 minutes
40-140˚F
Saturated fat
Trans fat
Polyunsaturated fat
Monounsaturated fat
T/F: The average daily recommendation for fiber for men is 30 grams and women 21 grams.
TRUE!
However, remember everyone's body is different!
What are at least 3 snacks that you could have that are a good source of protein?
- fruit and yogurt
- PB or nut butter and crackers
- tuna and crackers
- trail mix
What are the 4 steps of food safety in order?
Clean, separate, cook, chill