Carbohydrates
Name three healthy carbohydrates.
Whole Grains (breads, cereals, pastas), Sweet Potatoes, Legumes, Apples, Grapes, Quinoa, Beets, Bananas, Oranges,
Name three healthy proteins.
Eggs, Salmon, Chickpeas, Legumes, Lean Meats, Chicken, Turkey, Pork, Greek Yogurt, Shellfish, Tuna, Nuts, Seeds, Quinoa, Milk, Tofu, Soybeans.
Name three healthy fats.
Chia seeds, Nuts, Avocado, Avocado Oil, Olive Oil, Eggs, Flax seed, Dark Chocolate
True or False.
No single food provides all 13 essential vitamins.
True! This is why it's important to eat a variety of nutritious foods!
You only need to drink water when your thirsty.
FALSE! It is essential to stay adequately hydrated throughout the day by drinking water regularly, even if you don’t feel thirsty
What is one function that carbohydrates help with in our bodies?
Primary source of energy, fuel for muscles during exercise, quick energy source, aid in digestion, help control blood sugar, helps regulate mood.
What is one function that proteins help with in our bodies?
Essential for the growth, repair, and maintenance of tissues, including muscles, skin, hair, and nails. Serve as building blocks for enzymes, hormones, and other important molecules. Helping build antibodies to fight off infections and diseases. Muscle growth & maintenance. Feel fuller longer which can prevent overeating! Bone mass gain during growth, and for preserving bone mass as you age!
What is one positive function that fat(s) help with in our bodies?
Provide a concentrated source of energy, serving as a long-term fuel reserve.
Help the body maintain a constant temperature.
Form the structure of cell membranes and contribute to the integrity of cell function.
Essential for the absorption of fat-soluble vitamins (A, D, E, K).
Act as carriers for fat-soluble vitamins and are involved in the production of certain hormones.
Cushioning bones and muscles.
Important for brain health!
What is one positive function that vitamins help with in our bodies?
your body grow and develop normally.
boost the immune system: help your body fight infections
cells and organs function
regulate hormones
heal wounds
keep your bones strong
your blood clot properly
your body release energy from the food you eat
keep nerves healthy
Antioxidants help protect cells from damage caused by free radicals. (FR can cause cancers, disease, aging).
Name two of the most nutrient dense foods on our planet.
Avocado, Nuts, Garlic, Whole Grains, Salmon, Kale, Eggs, Legumes, Berries, Seaweed, Dark Chocolate (60%),Dark Leafy Greens, Potatoes
What are the two types of grains?
Whole & Refined.
True or False: The body cannot store protein, and any extra protein consumed is converted to energy and/or fat.
True: Our bodies can only utilize a certain amount of protein for muscle synthesis. Excess protein is usually stored as fat or used for energy.
True or False: When it comes to picking snacks, it is important to pick out low fat and fat free foods since they are the healthier option.
False!
While many of these foods are marketed as healthier alternatives they often are not. They tend to increase sugar or add artificial additives to enhance flavor and texture. Be a smart consumer and read the food label!
What is one function that minerals help with in our bodies?
maintaining fluid balance, nerve transmission, and muscle contraction
increases overall energy
Act as components of hormones and other signaling molecules
mood regulation and cognitive function. Improve mood, reduce stress, and boost cognitive performance.
Building bones and teeth
Regulating body functions: blood pressure, blood sugar levels, and muscle and nerve function
Turning food into energy
Help the immune system function properly
Carrying oxygen
How do you know if you're getting enough nutrients?
They are found in all living things on Earth and are necessary for the proper functioning of the body! Nutrients are obtained by eating a varied and balanced diet!
What carbohydrate is considered the broom for the body?
Fiber.
True or False: Athletes or very active people need more protein than people who are not active.
False. Athletes need more energy for fuel (like a car). Consuming extra protein will not make people stronger or healthier. Extra protein will be used for energy or stored as fat. However, insufficient amounts of protein can cause physical fatigue and poor growth.
What are the two types of bad fats that can lead to health issues and heart disease?
Trans fats and saturated fats.
What are the two types of vitamins? Which need to be consumed more regularly since they are not stored in the body?
Fat-soluble vitamins (A, D, E, and K)
Water-soluble vitamins (B and C).
Excess amounts of water-soluble vitamins leave the body through urine, so they need to be consumed regularly!
This physiological water response helps the body regulate its temperature by releasing excess heat.
Sweating.
What organ is the only carbohydrate-dependent organ in the body?
The brain.
Consuming high amounts of protein while restricting other nutrients can increase the risk of this condition, characterized by calcium depletion from bones.
Osteoporosis.
What is a trans fat?
A type of unsaturated fat that occurs in foods. Trace concentrations of trans fats occur naturally, but large amounts are found in some processed foods to give them a longer shelf life. These fats increase your risk of heart disease, stroke & type 2 diabetes.
Minerals are divided into two categories based on how much the human body needs. What are they called?
Macro-minerals & Trace minerals
It depends on a person’s age, gender, origin, activity level, environment, etc. There may be a different amount for everyone.
How much water we should drink daily.