Carbohydrates
Fats
Protein
Water
Vitamins & Minerals
100
Athletes often eat carbohydrates like pasta or bananas because carbs 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 MAINT 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 nutrient.
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. It only provides quick energy and can lead to health problems if consumed too often.
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
Most Americans already eat enough protein, so buying protein powders, supplements, and protein bars is often unnecessary. (True or False)
True!
200
Water helps your body regulate this, especially when you’re in hot climates or exercising.
Body temperature
200
We only need ______ amounts of vitamins and minerals, but we cannot make them on our own. We need to get them from food.
Small
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, gives your body a ___________ protein.
Complete
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, which supports bones health.
Calcium 
400
This type of complex carbohydrate keeps you
- feeling full longer
-helps with digestion (helps you poop)
-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 should eat.
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 to replace electrolytes.
Sport drinks
400
Canned soups, chips, fast food, frozen meals, and processed meats are high in this mineral that should be limited because too much leads to high blood pressure.
Sodium 
500
Fiber ONLY comes from this....
Plant foods
500
On a nutrition facts label, UNSATURATED fats will be listed as these two types of fat...
monounsaturated and polyunsaturated fat
500
When should athletes and active people 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 and other nutrients have 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
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
600
Pick the row with 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 have simple carbohydrates from the natural sugars, but 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 that food product has trans fat!
Hydrogenated oil
700
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