Which has more?
Which has more more calcium? 2.5 cups of broccoli or 1 cup of milk?
2.5 cups of broccoli! Calcium is found in a number of leafy green vegetables and dairy products. Have a variety of dairy products and leafy green vegetables to get plenty calcium to keep your bones strong and muscles working properly.
True or False? Protein is a micronutrient.
False! Protein is a macronutrient. Macronutrients are protein, carbohydrates, and fat and they are used as the building blocks of our bodies.
A balanced meal has at least BLANK of the 5 food groups.
A balanced snack includes at least 1 source of BLANK and 1 source of BLANK.
A balanced meal has at least 3 of the 5 food groups: protein, carbohydrates (grains or starchy vegetables), and fruits or vegetables. Add healthy fats, dairy, flavors, and condiments to enhance balanced meals.
A balanced snack includes at least 1 source of protein (or dairy) and 1 source of carbohydrates (grains and/or fruit or vegetables). Protein and carbohydrates will work together to sustain energy, maintain fullness, and supplement calorie and nutrient needs between meals.
True or false? Vitamins are micronutrients.
True! Vitamins and minerals are micronutrients. Micronutrients assist all of the reactions in our bodies.
Tart cherry juice is provided after practice. Name at least one recovery benefit of tart cherry juice.
Bonus: Does tart cherry juice make you tired?
The benefits to recovery that tart cherry juice provide are:
- helps to reduce muscle soreness because of the anti inflammatory properties of the anthocyanins found in tart cherry juice
- helps to repair cell damage thanks to the antioxidants vitamins A and C (these vitamins can also help wound healing and immune system response)
- helps to improve the sleep by providing melatonin that works with your sleep-wake cycle
Tart cherry juice does not make you tired. Melatonin is naturally produced in your body at night that promotes sleep when it is dark and time for sleep. Consistent intake of tart cherry juice can help to improve the sleep-wake cycle in addition to the melatonin that is already produced in your body.
Which has more protein? 8 oz 2% milk or 8 oz of greek yogurt?
Greek yogurt! 8 ounces of greek yogurt has 23g of protein. 8 ounces of milk has 8 g of protein.
Which of the following is a role of fats in our bodies?
a) transport nutrients
b) make up the cell membrane
c) hormone production
d) all of the above!
Bonus: What is the name of the essential fats we need to get from food?
The answer is d) all of the above! Fats have many uses in our bodies in addition to providing energy. The essential fats that our bodies need are omega-3 fatty acids (found in fish and flax seed) and omega-6 fatty acids (found in nuts, seeds, and oils).
Why is it important to have carbohydrates at breakfast?
Carbohydrates give us energy to use throughout the day! Carbohydrates from breakfast will help to power our bodies through a morning of football. Carbohydrates at breakfast kickstart our energy for the day and continuing to eat carbohydrate foods throughout the day will help to maintain your energy.
Is it okay to take very large doses of vitamins?
No! Fat-soluble vitamins (A,E,D &K) can be toxic if taken in large amounts. Nutrients are better utilized and absorbed in our bodies when consumed in smaller doses more frequently. Vitamin supplements can be used as directed.
True or false: An athlete that is properly hydrated is at a greater risk for injury.
Bonus: Why is this true or why is this false?
Which has more fiber? 1 apple with skin or 1 cup of whole wheat spaghetti?
Bonus: How much fiber do you need each day? Can you name one role of fiber in our bodies?
What is the name of the sugar that the body uses as its main source of fuel?
Glucose! Carbohydrates are broken down during digestion and glucose is used to power our cells and our brains. Glucose can also be stored as glycogen to be used later.
Which of the following is an example of a dinner the night before a game?
a) large steak, small side salad, cup of coffee
b) large bowl of pasta, lean beef meatballs, green beans, glass of 2% milk
c) baked potatoes, rice, broccoli, glass of juice
d) all of the above
The correct answer is B! B includes a large amount of carbohydrates for energy in addition to a lean protein source, vegetables, and dairy beverage with a little bit of fat. Meal A is missing a carbohydrate source and carbohydrates are needed to build up energy stores. Meal A also has caffeine and caffeine at night can interrupt sleep. Meal C does not include a protein source. Protein is important for ensuring our muscles have what they need to repair during the night and they help you feel satisfied and full after eating.
True or false? I do not need to get vitamins and minerals from foods if I take a multivitamin.
False! How easily nutrients can be used in our bodies is called bioavavailibilty, and the vitamins and minerals found in foods are more bioavailable. Vitamin and mineral supplements are a great way to add to, or supplement, your vitamin and mineral intake from voods. Vitamins and minerals are needed for all of the internal processes in our bodies, so it is important that we have enough of all of them.
Which of the following can hinder my recovery following practice or a lift?
a) sleeping 7 hours every night
b) eating insufficient calories each day
c) carrying a water bottle to class to stay hydrated
d) none of the above
The correct answer is b) eating insufficent calories each day. Calories=energy and meeting your daily energy needs gives your body all that it needs to repair muscles and store energy for the next day. Aim for 3 meals and 1-3 snacks daily that include a variety of foods to meet energy needs. Sleeping at least 7 hours every night and staying hydrated can also help your muscles recover and be ready for the next day.
Which has more protein: 4oz of chicken breast or 4 ounces of steak?
4 oz of chicken breast has 35g of protein and 4 oz of steak has 28g of protein.
What is the difference between complex and simple carbohydrates?
Complex carbohydrates are found in whole grains, fruits, and vegetables. Complex carbohydrates take longer to be broken down so they can sustain fullness and energy for longer. Simple carbohydrates are found in sugary sweets and foods with syrups. Simple carbohydrates give a quick bust of energy but can often be followed by a crash. Simple carbohydrates can be good energy before a workout.
True or false? I ate dinner a couple of hours ago, but I am now hungry before bedtime. I should eat a snack.
True! It is beneficial to eat someing every few hours, especially if we are hungry. Nightime snacks are a great way to supplement calories and add additional nutrients to your day. Nightime snacks can be created based on your goals. Pair a protein with a carbohydrate for a great nigh time snack.
Which of the following can help improve your immune system?
a) vitamin C
b) zinc
c) vitamin D
d) all of the above
The correct answer is all of the above. Vitamin C, zinc, and vitamin D along with vitamin A, vitamin E, iron, sleep and hydration all help to improve immune function.
What is the name of naturally occurring chemicals found in food that slow down the process of cell and tissue damage?
Which has more protein: a cup of chickpeas or 4 ounces of salmon?
Bonus: Which has more healthy fats?
A cup of chickpeas has about 39 g protein and 4 ounces of salmon have about 23 g of protein. Chickpeas have about 4 g of healthy fats and salmon has about 2 g of healthy fats. Both are good sources of healthy fats!
Proteins in food are made up of amino acids which our bodies need to build DNA, enzymes, and other proteins in out bodies. There are 22 amino acids, 9 of which are essential. What does it mean for an amino acid to be "essential"? Bonus: Name one of the 9 essential amino acids.
"Essential" amino acids are the amino acids that our bodies cannot make on their own. This means that we need to get them from food sources. Animal protein foods have all 9 essential amino acids. Plant based foods do not have all 9 so eating a variety of plant based protein foods can help to ensure you get all 9 essential amino acids. The 9 essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.
Create a balanced meal and say why its balanced. Ex. What would you have in a balanced breakfast? Lunch? Dinner?
Protein source + carbohydrate source + fruit or vegetable + flavor, condiments, dressing, dairy, etc.
WHich of the following is a good source of ...iron? ...vitamin B12? ...potassium?
Potatoes are a good source of ...
Spinach is a good source of...
Cheese is a good source of...
Bonus: B12 and iron are both needed for the formation of what type of cell?
Potatoes are a good source of potassium.
Spinach is a good source of iron.
Cheese is a good source of vitamin B12.
Iron and B12 ar eboth needed for the proper formation of red blood cells. Red blood cells are needed to deliver oxygen around the body.
Collagen is a key protein involved in healing of soft tissue and cartlidge injuries. Name one vitamin or mineral that is needed for your body to produce collagen.
Bonus: Name one food that has this nutrient.
Vitamin C, zinc, and copper are all involved in collagen production. Vitamin C is found in citrus fruits like oranges, and broccoli, cauliflower, and bell peppers. Zinc is found in meats, beans, nuts, seeds, and shellfish. Copper is found in shellfish, fish, nuts, and seeds.