Carbohydrates
What food has carbohydrates? Name 2.
Bread
-Rice
-Pasta
-Candy
-Fruit, including fruit juices
-Dairy: milk, yogurt, cottage cheese, cheese
-Vegetables
What food has protein? Name 2.
•Meats, poultry and fish
•Legumes
•Tofu
•Eggs
•Nuts and seeds
•Milk and milk products (including Ice Cream!)
What food has fat? Name 2.
•Oils (olive, vegetable, canola)
•Avocados
•Nuts/seeds
•Butter/margarine
•Peanut butter
•Sour cream
•Heavy cream
•Hummus
True or False: The body does not depend on water for survival.
False. It does.
What are calories?
a unit of energy
Fact or Fiction: Carbohydrates are the main fuel source for the brain.
True
Fact or Fiction. Proteins burn in the flame of carbohydrates.
True
Fact or Fiction. Fat’s can provide the body enough energy to survive.
Fiction. –You are working against your human design and preferred metabolic pathways
How much fluids does a biological male or biological female need?
male: 13 cups
female: 9 cups
Fact or Fiction: Fat-free foods often add sugar and salt for flavor.
Name a function other than energy for carbohydrates.
•Unused carbs get stored In the muscles and liver and are used later for energy
•Needed ALL over the body: the kidneys, the brain, the muscles, the nervous system
•Provides regular bowel movements and is linked to overall gut health
•Source of vitamins and minerals
Name a function or protein.
Building blocks of every cell, tissue,
and organ
▪ Required for cell growth and tissue
repair
▪ Essential for immune function
▪ Vital in hormone and enzyme
production
▪ Preserves lean muscle mass
Names a function of fats.
▪ Essential for normal growth and
development
▪ Required for transport and absorption of
vitamins A, D, E, K
▪ Vital component of all cell membranes
▪ Maintains integrity of skin and hair
▪ Critical in hormone production
▪ Enhances flavor and adds texture/body to
food
Functions of hydration. Name 2.
Essential for the process of digestion, absorption, and excretion.
Carries nutrients to the cell and waste away from cell for excretion.
Lubricates and cushions joints.
Regulates body temperature.
Maintains blood volume & pressure & proper concentration of electrolytes.
What are the 5 food groups?
Fruits, Veggies, Protein, Grains, Dairy
What is the end result of the breakdown of carbohydrates?
Glucose
What % of daily intakes should come from Protein?
10-20%
What % of intakes should come from fat?
20-35%
what are the side effects of dehydration? Name 2.
little or no urine
dark urine
sleepiness or fatigue
headache or light headed
Does soluble or insoluble fiber help lower cholesterol?
Soluble
What are the 2 types of carbohydrates?
Simple and complex.
what are the 2 types of proteins?
Fact or Fiction. Fat on the body is the same as the fat you eat.
Low sodium.
What is intuitive eating?
Intuitive eating is a non-diet approach that teaches you to trust your body's internal cues for hunger, fullness, and satisfaction, rejecting diet mentality and food rules to foster a healthier relationship with food and your body, focusing on physical and emotional needs rather than weight loss.