Meal Plan Serving Sizes
Mixed Bag
Carbohydrates
Protein
Dietary Fat
100
3 oz chicken.
3 proteins.
100
When you are recovering from an eating disorder, why is it important to eat even when you don't feel hungry?
People who have eating disorders sometimes cannot recognize hunger. They get fuller faster and stay fuller for longer. Eating regularly over the long term will help with these symptoms.
100
Name 3 examples of a carbohydrate.
Bread, rice, fruit, vegetables, cereal, pasta, cookies, granola bar, etc.
100
Name 3 examples of a protein?
Chicken, beef, pork, eggs, beans, nuts, dairy, etc.
100
Name 3 examples of a dietary fat.
Oil, butter, margarine, avocado, cream cheese, sour cream, etc.
200
1/2 cup mashed potatoes with 1tsp butter.
1 grain, 1 dietary fat.
200
What does our metabolism do?
Metabolism is the process by which our bodies convert what we eat into the energy we need to survive and function.
200
What does the body use carbohydrates for?
Energy for daily activities, exercise, and body processes.
200
What does the body use protein for?
Repairs worn-out body tissue from day to day “wear and tear”, helps maintain body fluid balance, helps transport vitamins and resist infection.
200
What does our body use dietary fat for?
Provides energy, helps absorb fat-soluble vitamins A, D, E, and K, needed for growth/the ability to reproduce/healthy skin/production of hormones, provides structure in cells, inflammatory response, flavor to foods, insulation.
300
1/2 cup hummus.
2 dietary fats.
300
What does it mean when we say a "healthy diet"?
Adequacy, balance, variety, and moderation.
300
Name the two types of fiber and the differences between them.
Soluble fiber: Attracts water in the gut during digestion, turns to gel, slows digestion, may help lower cholesterol. Insoluble fiber: Adds bulk to stool, helps food pass more quickly through the stomach and intestines.
300
Proteins are broken down into these during digestion in order to be absorbed into the body.
Amino acids.
300
What happens to your body when you don't consume enough dietary fat?
Dry scaly skin, hair loss, low body weight, cold intolerance, bruising, poor growth, get infections more easily, poor wound healing, menstruation stops, lack of essential fatty acids.
400
Mac and cheese.
1 cup = 2 grains, 1 dairy.
400
According to the 2010 Dietary Guidelines for Americans, what percentage of your daily grain intake should be from whole grains?
50%
400
Why is soluble fiber considered "heart healthy?"
Soluble fiber creates a "gel" in the small intestine, which can help prevent cholesterol from being absorbed by the body. Too much cholesterol is not good for the heart.
400
Many protein foods, especially beef, poultry, and fish, contain this mineral that is important for healthy blood.
Iron.
400
Vitamin A, which requires dietary fat to be absorbed, is especially important for the health of which organ?
The eyes.
500
Sandwich made with 2 slices of bread, 3 tbsp peanut butter, and 1 banana.
2 grains, 3 proteins, 1 fruit.
500
True or False? If you take vitamins, you do not have to worry about your nutritional intake from food. Why or why not?
False. Vitamins from food are absorbed better and contain phytochemicals that are not in a pill vitamin. Also, your body needs the calories/energy that comes from food, not just the vitamins.
500
What is the difference between a simple and complex carbohydrate?
Simple: 1 or 2 sugar molecules, typically tastes sweeter Complex: 3 or more sugar molecules, typically less sweet tasting
500
A group of proteins that are naturally found in the grains wheat, barley, rye, and triticale.
Gluten.
500
Which vitamins require dietary fat in order to be absorbed (used) by the body?
The fat-soluble vitamins: A, D, E, K
M
e
n
u