NUTRIENT-RICH FOODS
True/False: Processed foods do not contain any nutrients.
What is False. Some are fortified with added vitamins, minerals, or fiber; others are high in added sugar, sodium, and unhealthy fats.
Considered a healthy fat. a. Butter b. Avocado c. Bacon
What is b. Avocado
Protein and fiber are: a. Help you feel full & manage hunger. b. provide quick energy for intense workouts c. are only found in animal foods.
What is a.? Both are important for satiety and hunger control.
Daily intake of added sugar should be X% of your total calories. a. <20% b. <10% c. <75% d. >6%
What is a. <10%
Older adults risk factors for dehydration. a. medications b. decreased sense of thirst c. limited mobility d. continence concerns
What is all of these?
A nutrient-rich meal. a. White rice & grilled chicken. b. Fast food burger/fries meal c. Whole grain pasta salad with veggies & chickpeas
What is c. Whole grain pasta salad with veggies & chickpeas
T/F: Omega-3 essential fatty acids are healthy fats that your body can make on its own.
False. Your body cannot make them, they have to come from food like fish, nuts, and plant oils.
A nutrient that helps with muscle repair & growth. a. Vit. A b. Fiber c. Protein d. Vit. C
What is c. protein
T/F: Added sugars and naturally occurring sugars have the same health benefits.
What is false.
A common food that helps support hydration by providing potassium. a. Banana b. Apple c. Pear d. Watermelon
What is a. Banana
Nutrient-rich foods are. a. Only fruits & veggies. b. Provide vitamins, minerals, & fiber with few calories. c. Must be organic
What is b. they provide vitamins, minerals, & fiber with fewer calories.
A food high in Omega-3 good fats. a. Salmon b. Chicken c. Whole Wheat Pasta d. Low-fat milk
What is a. Salmon
A good source of both protein and fiber. a. Chicken b. Black beans. c. Apple d. White rice
What is b. Black beans
The adult recommended daily intake for sodium. a. 1000 mg b. 1500 mg c. 2300 mg d. 3500 mg
What is c. 2300 mg
A helpful hydration tip. a. Only drink when very thirsty b. drink a lot all at once c. sip water throughout the day
What is c. sip water through the day. "Hydrate to think straight."
A way to increase nutrient-rich foods in your diet. a. Skip breakfast. b. Drink fruit-flavored beverages instead of water. c. Choose whole grains
What is c. Choose whole grains.
Easy ways to add healthy fats to a meal. a. add butter b. add yogurt c. add chia or hemp seeds
What is c. add chia or hemp seeds.
True or False. Fiber is found in plant-based foods.
What is True.
The main reason for limiting sodium intake. a. it lowers vitamin levels. b. It makes food unsafe to eat. c. it increases the risk of high blood pressure
What is c. it increases risk of high blood pressure.
A sign of dehydration. a. increased energy b. feeling hungry c. dry mouth & fatigue
What is c. dry mouth & fatigue
This group of foods, which includes lentils, black beans, and chickpeas, is rich in plant-based protein, fiber, iron, and B vitamins, making them a powerhouse choice for a nutrient-rich diet.
What are legumes?
This type of omega-3 fatty acid, found in flaxseeds, chia seeds, and walnuts, must be converted by the body into its more active forms, EPA and DHA.
What is ALA (alpha-linolenic acid)?
A budget-friendly whole grain is a complete protein and a great source of fiber, making it a smart choice to boost both nutrients in meals like salads, bowls, or soups.
What is quinoa?
This common canned food unless labeled “no salt added,” can contain over 400 mg of sodium per serving.
What are canned vegetables?
This juicy fruit is over 90% water and provides vitamins A and C, making it a top choice for staying hydrated in hot weather.
What is watermelon?