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 from.
fat, carbohydrates, proteins
High blood pressure, if left untreated is associated with heart disease & stroke, is also known as...
Hypertension
Which contains a higher amount of protein: a serving of yogurt or a serving of black beans?
A 6-ounce serving of plain yogurt has about 9 grams of protein.
A half cup serving of black beans has about 7 grams of protein.
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. chia seeds 3. greek yogurt 4. chard 5. mangosteen
1. quinoa - grain 2. chia seeds - protein
3. greek yogurt - dairy 4. chard - vegetable
5. mangosteen - 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
Which contains more fiber:
1 avocado OR 1 cup of white rice
1 avocado contains 13 grams of fiber
1 cup of white rice contains 0.5grams of fiber (1 cup of brown rice contains 3.5 grams of fiber)
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
Eating seasonally is a good way to save money. Name TWO appropriate fruits or vegetables to eat for each of the following seasons:
a. summer:
b. fall:
c. spring:
summer: Berries, Cherries, Summer Squashes, Corn, Melons, Stone Fruits, Tomatoes, Watermelon, Cucumbers
fall: apples, greens, lettuce, beets, Brussels Sprouts, Butternut Squash, Cabbage, Carrots, Cauliflower, Fennel, broccoli
spring: Asparagus, Peas (snap, snow, garden), Radishes, Artichokes, Spinach, Lettuce, Carrots, Beets, Fava beans, Green onions, potatoes, Broccoli, strawberries, rhubarb
Which of the following is NOT a consumable mineral. If consumed, it could contribute to cancer or organ failure.
a. sulfur
b. fluoride
c. chromium
d. arsenic
d. arsenic
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, sodium
d. lactose, phosphorous, folate
c. added sugars, trans fats, sodium
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) protein, simple carbohydrates & saturated fats
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 7 fruits (besides apples, grapes, bananas, oranges, peaches, strawberries & blueberries - or any form of these). NO tomatoes or veg w/ seeds
pears, apricots, nectarines, passion fruit, guava, durian, lychee, rambutan, papaya, mango, kiwi, acai, blackberry, watermelon, cherries, cantaloupe, grapefruit, honeydew, plums, pomegranates, pineapple, figs, breadfruit, elderberry, wineberry, lemons, limes, dates, soursop
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
a. high fructose corn syrup
b. hydrogenated oils
c. monosodium glutamate
d. sodium bicarbonate