Food Groups
Name 5 vegetables that are green (besides lettuce... no herbs).
chard, kale, arugula, spinach, cabbage, broccoli, bok choy, brussel sprouts, green beans, peas, bell peppers, watercress, artichoke, mustard greens, collard greens, endive
Name the three MACROnutrients where we get our energy (aka calories) from?
fat, carbohydrates, proteins
Hypertension, if left untreated is associated with heart disease & stroke. People with this health issue should avoid smoking, try to minimize stress, and eat a low sodium diet. It is also known as a "silent killer". This diet related health issue is also known as...
High Blood Pressure
Carbohydrates, fat & protein provide _________ as a source of "ENERGY".
Carbohydrates & protein provide 4 per gram.
Fats provide 9 per gram.
calories
This is the reason ingredients on a food label are listed in a specific order.
They're listed in descending order by weight/amount.
Categorize the following into the correct food groups:
1. quinoa 2. black beans 3. greek yogurt 4. arugula 5. honeydew
1. quinoa - grain 2. black beans- protein
3. greek yogurt - dairy 4. arugula - vegetable
5. honeydew- fruit
Which is the most important nutrient?
Water
_______ is a result of too much sugar circulating in the blood. Eventually, high blood sugar levels can lead to disorders of the circulatory, nervous and immune systems.
Type 2 Diabetes
Name 5 good sources of fiber.
any fruits, vegetables, whole grains, beans, nuts, seed & legumes
This number toward the top of a Nutrition Facts label that tells you the amount of ENERGY the food provides.
calories
Name 5 whole grains.
oats, brown rice, whole wheat pasta, millet, bulgur, farro, whole wheat/grain bread, buckwheat, corn, quinoa, barley, spelt, whole wheat, whole grain rye
Which nutrient is either "simple" or "complex"; has 4 calories per gram; is our main source of energy?
carbohydrates
Which of the following is NOT considered to be an eating disorder?
a.bulimia
b. anorexia nervosa
c. insulin resistance
d. binge eating disorder
c. insulin resistance
What is NOT technically a nutrient because it does not get absorbed or digested? It helps reduce the risk of disease AND it helps aid in digestion, a healthy gut, weight management, and blood sugar stability?
FIBER
_________________ is a time of rapid growth so it is important to eat nutrient-dense foods AND significantly limit sugary drinks & energy drinks and avoid highly processed foods.
a. Infancy
b. adolescence
c. young adulthood
d. older adulthood
d. adolescence
Name 5 non meat foods that belong in the Protein Food Group.
soy beans, tofu, any type of bean, any type of nut, any type of seed, seitan
For optimal health, ALL people should focus on consuming MINIMAL amounts of:
a. unsaturated fats & complex carbohydrates
b. natural sugars, trace minerals
c. added sugars, trans fats, highly processed foods
d. lactose, phosphorous, folate
c. added sugars, trans fats, highly processed foods
Regardless of the diet related health issue, it is recommended that almost all people consume more:
a) saturated fats & trans fats
b) fiber, complex carbohydrates & micronutrients
c) simple carbohydrates, saturated fats & red meat
b) fiber, complex carbohydrates & micronutrients
What is NOT a benefit of consuming dietary fiber?
a. lowers the risk of colon cancer
b. building muscle
c. lowers cholesterol
d. controls blood sugar spikes
e. reduces the risk of Type II Diabetes
b. building muscle
Fiber doesn’t contribute to muscle growth. Muscle building requires adequate protein intake, resistance training, and sufficient calories—fiber plays no direct role in muscle synthesis.
Which of the following is not a vitamin?
A, B, C, D, E, F, K
F
Name five foods that contain "HEALTHY" (unsaturated) FATS.
avocados, nuts, seeds (pumpkin, sesame), olive oil, avocado oil, fatty fish, olives, nut butters.
Name 4 minerals (essential for our body functioning)
calcium, potassium, phosphorous, magnesium, manganese, iron, copper, zinc, sodium, selenium, iodine, chromium, sodium chloride, nickel, pantothenic acid, chromium, sulfur, Molybdenum
People with ___________ are 2x more likely to have heart disease.
a. high blood pressure
b. high cholesterol
c. fatty liver disease
b. high cholesterol
____________ help protect cells from damage; reduce the risk of many diseases, including cancer, heart disease, and eye disease.
a. antioxidants
b. cardiovascular
c. metabolism
d. hypertension
a. antioxidants
What is another term that reveals when a food contains TRANS FATS?
a. high fructose corn syrup
b. hydrogenated oils
c. monosodium glutamate
d. sodium bicarbonate
b. hydrogentated oils