MyPlate
Name 3 fruits and/or vegetables of the color yellow
Corn, squash, bananas, apples, lemon, pineapple, bell pepper
True or False: Whole fruit has added sugars in it
False! Whole fruit has natural sugars with vitamins and minerals that are essential to your health.
True or False: Carbohydrates on the food label consist of both dietary fiber and total sugar.
True! Increase dietary fiber to help you stay full, and limit added sugars
Name 3 Upper Body Exercises
Ex: Chest Press, Bicep Curls, Shoulder Press, Triceps Extensions, Push Ups, Sit-Ups, ETC.
30-60 minutes a day is the amount of time for what?
Physical Activity
How many cups of water should you drink a day?
8-10 cups of water a day
What is the difference between natural sugar vs. added sugar?
Natural sugars are sugars that naturally occur in whole foods. Added sugar is extra sweeteners added during the processing/preparation stage.
Name 2 nutrients on the food label
Protein, Fats, Carbohydrates, etc.
Name 3 Lower Body Muscles
Quadriceps, Hamstrings, Gluteus Maximus/Minimus/Medius, Calf muscles
What are the three types of Exercise?
Aerobic, Strength, Flexibility
Which Statement is True?
1. A single portion for oils/fats should be the size of your fist.
2. A portion of protein should be the size of 2 of your palms.
3. A portion for fruits and vegetables should be as much as you can fit into your cupped hands.
A portion for fruits and vegetables should be as much as you can fit into your cupped hands.
You need at least 5 portions of fruits and vegetables a day!
You are making a drink at home and you want to avoid adding extra sugar. What is one sweetener you can add as a more natural option?
Honey/ sweet whole fruit
What is 1 example of an unsaturated fat and 1 example of a saturated fat?
Unsaturated: avocado, nuts, seeds, fish
Saturated: butter, cream, red meats
What is improved when performing cardio exercises?
Cardio strengthens your heart muscle, allowing it to pump blood more efficiently. Your overall cardiovascular endurance also improves meaning both your heart and lungs deliver oxygen more efficiently.
SMART goals stands for what?
Specific, Measurable, Attainable, Realistic, Time-Based
Name 1 example of a refined grain and 1 example of a whole grain
Refined Grains: white rice, white bread, pasta
Whole Grain: brown rice, quinoa, whole-wheat bread
Why is dark chocolate a better alternative than candy chocolate? What are its benefits?
Dark chocolate has less cream and sugar than milk chocolate. It actually has benefits such as magnesium which are good for your brain/focus and healthy fats.
What does the % Daily Value on a food label indicate?
The % Daily Value on food labels refers to how much a specific nutrient in one serving of food contributes to the total daily recommended intake based on a 2,000-calorie diet
What is a form of exercise that assists in muscle recovery?
Active recovery exercises: Low impact workouts like walking, swimming, yoga, stretching
Frequency, Intensity, Time, and Type
What are the 5 food groups and name an example for each.
Grains: Brown rice, pasta noodles, white bread
Proteins: chicken, turkey, ground beef, steak
Dairy: Cheese, yogurt, milk
Fruits: Strawberries, pineapple, apples, blueberries
Vegetables: Broccoli, lettuce, brussels sprouts, corn
What are 2 parts you need to make a snack. What is its purpose? Think nutrients and food groups.
Name the 5 parts of a nutrition label
1. Serving Size
2. Calories
3. Nutrients (total fat, cholesterol, protein, etc)
4. Daily % Value
5. Key Ingredients
List three exercises that includes one full body exercise, one upper body, and one lower body
Full body: Burpees, mountain climbers, jumping jacks
Upper Body: Push ups, shoulder press, bicep curls, tricep extensions
Lower Body: squats, leg extensions, hamstring curls, lunges
What non-physical benefit does exercise have on the body?
Improve sleep, decrease stress, improve mental health, control hormones