Carbohydrates
Fats
Protein
Water
Vitamins & Minerals
100
Athletes often eat carbohydrates like pasta or bananas because they are the body’s main source of ________.
Energy (broken down into a sugar known as glucose)
100
We need fat in our diet because it cushions organs, transports vitamins, keeps us full, and provides THIS type of energy.
Calories
100
Protein can give the body energy (calories), and keep you full, but its main job is to _____________ and ________ tissues in the body.
build and repair (muscles, nails, hair, skin, the heart).
100
You can only survive about ___ days without water, making it the most important one.
3 days
100
The best way to get vitamins and minerals is taking supplements. (True or False)
False- eat from the 5 food groups to get vitamins and minerals
200
This type of carbohydrate is found in foods with added sugars like candy, soda, sugary cereal, and desserts and only provides quick energy.
Simple Carbohydrates
200
There are three main types of fat in our diet: unsaturated, saturated, and this very UNHEALTHY type of fat (man-made fat).
Trans fat
200
Many Americans already eat enough protein, so buying powders and supplements is often unnecessary. (True or False)
True!
200
Water helps your body regulate this, especially when you’re hot or exercising.
Body temperature
200
16 different minerals come from the __________ and water and help with bones/teeth, blood, support muscles and nerves, balance fluids, and helping the heartbeat.
Soil
300
Complex carbohydrates break down slowly, giving your body steady, long-lasting energy. Give three examples of foods that have complex carbs.
Grains: Whole grains, oats, quinoa, brown rice
Vegetables: Beans, corn, potatoes (even popcorn)
300
Nuts, seeds, fish, avocados, and olive oil are all examples of this heart-healthy fat that help to lower cholesterol levels.
Unsaturated fat
300
Eating animal products like chicken, fish, dairy, and eggs, give your body a ___________ protein.
Complete protein
300
Drinking water helps your body digest food and removes this...
Waste
300
Dairy products like milk, cheese, and yogurt are high in this mineral that supports bones health.
Calcium 
400
This type of complex carbohydrate keeps you feeling full longer, helps with digestion, and prevents diseases like colon cancer, type 2 diabetes, and heart disease.
Fiber
400
_________ is a waxy, plaque like substance that builds up on the lining of the blood vessels and only comes from eating animal products.
Cholesterol (only in animal products)
Beef, bacon, salami, butter, cheese, egg yolks, mayonnaise, and whole milk.
400
Give 3 examples of high-protein plant based foods that vegetarians can mix to form complete proteins.
Beans, peas, lentils, hummus
Soy products (like tofu and edamame)
Nuts, seeds and peanut butter
Brown rice and quinoa
400
Most people don’t need these drinks unless they’re exercising for more than 90 minutes in hot weather.
Sport drinks
400
Canned soups, chips, fast food, frozen meals, and processed meats are high in this mineral that should be limited.
Sodium 
500
Fiber ONLY comes from this....
Plant foods
500
On a nutrition label, unsaturated fats may be listed as these two types.
monounsaturated and polyunsaturated fat
500
When do athletes and active need to consume more protein to repair and rebuild muscles?
After exercising
500
Drinks like sweetened iced tea and soda aren’t the best choices because they contain these two things.
Caffeine and added sugars
500
This minerals contributes to blood health. (It helps oxygen molecules bind to red blood cells)
Iron 
600
When it comes to complex carbs, we should limit _______ because the fiber has been removed.
Refined Grains (white bread, white pasta, white rice)
600
Trans fats and even too much saturated fat can increase the risk of this type of disease.
Heart disease
600
Amino acids are small building blocks that link together to form protein. Your body needs 20 amino acids in total, but ___ of them must come from the foods you eat.
9 amino acids come from high protein foods.
600
Which are the best ways to stay hydrated:
Bubbl’R, vitamin water, gatorade
Fruit juice, water, iced tea
Water, sports drinks, red bull
Water, low-fat milk, eating fruit
#4: Water, low-fat milk, eating fruit
600
There are 13 different types of vitamins, including A, B, C, D, E, and K. What does vitamin A help with?
Vision and healthy skin.
700
These two foods are simple carbohydrates with natural sugars that give quick energy, but they also provide more vitamins and minerals than most simple carbs.
Fruit and milk
700
Even if a label says “0 grams trans fat,” look for _____________ _____ in the ingredient list. It means it has trans fat!
Hydrogenated oil
700
Salami, pepperoni, sausage, and hot dogs not the best source of protein because they are high in __________ _____ and cholesterol.
(go for lean meat, chicken, fish, low-fat dairy, nuts/beans for protein)
Saturated fat