Protein
Name one animal source of protein
What is (beef, fish, chicken, turkey, eggs, cheese, yogurt, pork, etc.)
True or false: all bodies need carbohydrates every day?
TRUE
True or false: the two types of fats are unsaturated and omega 3
False
Name one new idea you learned today.
Several answers
Name 2 types of plant protein
What is:
tofu
tempeh
beans
quinoa/lentils
veggie burgers/plant "meat"
edamame
nuts
Name 2 sources of carbohydrates you have eaten in the last day
What is...
rice, potatoes, pasta, taco shells, wraps, bread, cookies, apples, grapes, etc.
Name 2 benefits of dietary fats
What is:
insulation; organ protection; hormone production; temperature regulation; brain cognition; absorption of micronutrients; adds richness to meals
Myth or fact: it is okay to eat saturated fat
What is..
fact! We can absolutely enjoy foods that have some saturated fat. What is important is that we have more "unsaturated" fat over the week to better protect our future health.
Name one way to add protein to the following snacks:
1) carrots and ranch
2) granola bar
3) potato chips
what is:
all have several options, let's see if we can get all 3 right
Name one food with "natural" sugar and one food with "added" sugar
What is...
Natural: fruit, plain milk, yogurt, 100% juice, unsweetened dried fruit
Added: desserts, sweets, sweetened dried fruit, chocolate, some granola bars, cereals
Jaquelyn wants to add more heart healthy fats to her weekly food intake. What are 2 suggestions you would give her?
What is:
Add avocado or nut butter to toast; use olive oil to cook; use nuts as a snack; have hummus with chips or veggies; etc.
True or false: sugar is a type of carbohydrate
True or false: fiber is a protein
True; False
Name 2 benefits of protein
What is:
building muscle
support immune system
help with wound healing
digestive enzymes for reactions
tends to be more filling
rich in B12, iron, B6
etc.
Name one benefit of fiber and 2 sources of fiber
What is:
helps with digestion, regulates bowels, help lower cholesterol, help with fullness
whole wheat bread, bagels, pasta; quinoa; granola bars; berries, broccoli, beans, etc.
Name the two kinds of fats we get from our food choices, and 2 sources of each
Saturated: butter, fried options, desserts; coconut oil
Unsaturated: olives/olive oil, nuts, avocado, seeds, salmon, oil and vinegar based dressings, hummus, nut butter, nut based granola bars (clif, KIND)
Share 3 ways you can "Eat for your health" you may not be doing now.
Several answers!
Create 2 meals:
1) animal based protein (at least 1 source)
2) plant protein (at least 2 sources)
Examples:
1) cheeseburger with potato wedges and broccoli; carnitas tacos with toppings and side of rice; pasta with meat sauce, carrots and ranch
2) tofu stir fry over quinoa; tempeh and bean tacos with fajita vegetables; "chick'n" nuggets with edamame cucumber salad and tortilla chips
3 parts:
How can I increase fiber in the below meal?
Ham and cheese omelet with white toast & peanut butter
Create a meal with 1 whole grain carbohydrate
Share one way to decrease added sugar in this snack
3 cookies with chocolate milk and side of berries
1. Add vegetables to omelet and/or switch to whole wheat toast or oatmeal, etc.
2. Several answers
3. Have 2 cookies or regular milk or change out 1 cookie for more berries
Your friend asks what they can change about these 2 meals to make them more heart healthy, what would you suggest? Name one benefit of each change you suggest.
Meal 1) 2 pieces toast with butter, yogurt and fruit
Meal 2) Chicken tender Publix sub with mayo and side apple and chips
1) 1 slice toast with peanut butter or avocado; add sliced nuts or seeds to yogurt - increases unsaturated fats to help cholesterol (example)
2) Change mayo to oil and vinegar, or add avocado to sub; have nut butter with apple; try pretzels vs. chips - reduces saturated fat while still having good taste
What macronutrient is missing from the below meals:
1) Waffles topped with peanut butter
2) Rotisserie chicken and baked potato
3) Non-fat Greek yogurt with fruit
1) protein
2) fats
3) carbs/starch and fat