The Basics
What is a serving size?
A standard amount of food, such as a cup or an ounce.
True or False: When you are full it is okay to eat a little more.
False, your body has received the necessary calories, carbs, sugar, etc. to sustain energy for the next few hours.
How long before a meal should you consume a glass of water to naturally aid in portion control.
30 minutes before a meal
How much exercise should you aim for each week?
For your heart health, guidelines recommend 150 minutes of moderate-intensity aerobic physical activity each week. In a given week, that works out to 30 minutes of moderate exercise five days per week.
What is the most important meal of the day?
Breakfast
What is a portion?
The amount of something that you eat.
Where can serving sizes be found?
On the nutrition label.
Being well hydrated helps one to distinguish between _________ & ___________
hunger and thirst
When you exercise, your body releases chemicals that help produce positive feelings. These chemicals are called
Endorphins
True or False: Skipping meals is recommended strategy for weight loss and healthier eating.
False
By how much has portion sizes increased over the past decades?
They have doubled in the last 20 years.
When using portion control, you must be aware of what two things?
what you eat, and how much you eat.
How would you make drinking water fun?
- Add fruit, vegetables or herbs to make it taste good
- Decorate your water bottle with encouragements
Which type of exercise burn the most calories and gets your heart rate up?
Aerobic (examples: walking, swimming, elliptical, cycling)
What are two foods that should be included in a healthy diet? (Hint: They go together)
Fruits and Vegetables
How long does it take for your stomach to tell your brain it's full?
About 20 minutes
Investing in which two items can assist with weight of food to be consumed?
scale and measuring cup
What SHOULD be your drink of choice
WATER
Name 3 ways you can incorporate physical exercise into your daily routine.
Possible answers: walk to the store, take the stairs, do seated exercises while watching tv, go for a run with a friend, pick up the pace while cleaning, try a workout video
True or False : Planning meals and snacks ahead of time can help in making healthier food choices
True
What are the food portions categories?
-Vegetables
- Grains
- Dairy
- Fruit
- Protein
Why do people overeat?
After a certain point, people are not being mindful that their body no longer needs more food for energy storage but continue to eat due to taste.
How many 500ml bottles of water should you drink a day?
At least 5
Why is it important to exercise frequently?
Exercising throughout the week is important because it helps you build up strength, as well as strengthen specific areas of your body, including your bones and heart.
Sitting down to meals with no other distractions and eating slowly will regulate _________ and reduce the likelihood of _________
portion control & overeating