Calories
What are calories used for?
To create energy in our body
List the 5 categories of MyPlate!
Fruits, Vegetables, Whole Grains, Protein, Dairy
Which macronutrient is the first source of energy for the body?
Carbohydrates or Carbs
What are the two categories of Micronutrients?
Vitamins & Minerals
Carbs: ____ cal/1 gram
Protein:_____ cal/1 gram
Fats: ______ cal/1gram
Carbs: 4 cal/1 gram
Protein: 4 cal/1 gram
Fats: 9 cal/1gram
What are 2 major health risks that happen when our body weight is HIGH for too long?
Heart disease
Strokes
High Blood Pressure
Type 2 diabetes
Arthritis
Some cancers
What do Fruits, Vegetables & Whole Grains have in common with each other?
They come from plants! 75% of our diet is recommended to come from plants!
What is the building block/repair nutrient in our body?
Protein
True or False: There are safe, healthy supplements that can you make you extremely muscular or lose weight really fast!
False False False
How many grams of protein did I eat if I ate 4 eggs? (Each egg has 6 grams of protein)
6x4= 24 grams of protein
Name the calorie intake when we eat more calories than we use in a day!
Calorie Surplus
What nutrient do Animal food products have that can be dangerous for our hearts in large quantities?
Cholesterol (LDL)
When does our body used Fats for energy??
When we have run out of Carbohydrates to use as energy. We use Fats 2nd!
What range of meals can you eat to be considered healthy?
It can range from 2-9 meals a day!
You are supposed to take in 2000 calories in one day. What % of your daily calorie intake is 2.5 servings of Peanut Butter (1 serving of Peanut Butter = 200 calories)?
Get the total calories & divide by the total calories in a day!
25% of your daily value!
What happens to our body weight when ....
Consuming more calories than you burn = __________
Consuming less calories than you burn =___________
Consuming around the same calories as you burn = ____________
Consuming more calories than you burn = Gaining weight
Consuming less calories than you burn = Losing weight
Consuming around the same calories as you burn = weight stays the same
Explain why low-fat /fat free protein & dairy sources are typically recommended.
They have fewer calories, which will contribute to fewer weight gain!
Rank the types of fat in order from best for our health to worst for our health!
1) Unsaturated Fats
2) Saturated Fats
3) Trans Fats
What color should urine be to ensure you have enough water in your system?
Off- Yellow or Clear
Determine the number of GRAMS of Fat that I would eat in a day if I ate 2000 calories & had a macronutrient split of 40% carbs / 30% protein / 30% fats.
1st) Multiply by %, then divide by Calories/gram. (4 cal /gram for Carbs and Proteins, 9 cals/gram for fats.)
66.67 grams of Fat per day
The rate which you burn calories to sustain normal functions (NOT EXERCISE)
Simple Carbohydrates are processed carbs. They spike blood sugar levels, do not make you feel full & lack nutrients.
Complex do the opposite. Complex carbs make you feel full, make blood sugar levels remain stable, and have lots of great Micronutrients.
What are the 3 different components that make up Total Carbohydrates?
Sugar, Fiber & Starch
Explain the difference between a macronutrient and a micronutrient?
Macro means big (eaten in big quantities & can be seen)
Micro means smalls (eaten in smaller quantities & cannot be seen)
Determine the number of GRAMS of protein that I would eat in a day if I ate 2500 calories & had a macronutrient split of 40% carbs / 30% protein / 30% fats.
1st) Multiply total by %, then divide by Calories/gram. (4 cal /gram for Carbs and Proteins, 9 cals/gram for fats.)
187.5 grams of Protein per day!