What should you limit to help your body absorb iron?
Coffee and Tea.
100
What happens if you have too much fibre in your diet?
Gas
Bloating
Regular bathroom visits
100
What food group is strong in calcium?
Dairy Products
100
What's the 4 main food groups?
Fruits and Vegetables
Grains
Milk and Alternatives
Meats and Alternatives
200
What are the 2 major carbs found in food?
Simple carbohydrates
Complex carbohydrates
200
Name 4 foods that are a good source of iron?
Liver
Seafood
Fish
Meat
Poultry
Eggs
Seeds and nuts
Legumes
Oatmeal
Dried Fruit
Whole Grain Bread
Whole Grain Pasta
200
Name 1 thing that fibre is good for in your diet?
Helps prevent constipation.
Lower blood cholestorol
Helps control blood sugar and make you feel stronger.
200
Name 1 thing that the body uses calcium for?
Calcium plays a central role in the function of the nervous system
Builds healthy bones and teeth
Helps maintain normal blood pressure
Needed for healthy muscles, heart and nerves.
200
What's the daily intake of fruits and vegetables? Give examples
7-8 Servings Daily
125 ml (½ cup) fresh, frozen or canned vegetable or fruit or 100% juice?or
250 ml (1 cup) leafy raw vegetables or salad?or
1 piece of fruit
300
Name 1 thing that happens when you are low in carbohydrates?
Low blood sugar or low blood glucose, occurs when the glucose levels in the blood drop below normal
Symptoms include tiredness, weakness, light-headedness, confusion and hunger.
300
What happens if you're low on Iron?
Fatigue (very common)
Weakness (very common)
Dizziness
Chest pain
Irritability
Not doing well at work or in school
300
Name 3 foods that are good sources of fibre.
Legumes
Avocado
Pear with skin
Sweet Potato
Popcorn
Whole grain cereal
Berries
Oatmeal
Dried Fruit
Vegetables
Whole grain bread
Whole wheat pasta
Brown Rice
Nuts and seeds
300
Name 4 foods that are high in Calcium.
Milk
Cheese
Yogurt
Sardines
Soybeans
Navy Beans
Okra
Almonds
300
What's the daily intake of Grains? Give an example
6-7 servings daily
1 slice (35 g) of bread or ½ pita or tortilla (35 g) or
125 ml (½ cup) cooked rice, pasta or couscous or
30 g cold cereal or 175 ml (¾cup) hot cereal
400
What happens if your carb intake is too high?
Gain water weight, which can turn into fat storage.
High blood sugar.
Increased energy in muscles during exercise.
400
How does the body use iron?
Helps blood to carry oxygen through your body.
Keeps you from feeling tired.
400
How much fluids should you have a day to help your body use fibre?
8-10 cups (2 - 2.5 L)
400
What Vitamin helps your body absorb calcium?
Vitamin D
400
What's the daily intake of dairy products? Give an example
3-4 Servings Daily
250 mL (1 cup) milk or fortified soy beverage or
175 g (¾ cup) yogurt or
50 g (1 ½ oz) cheese
500
What is the quickest way to replace glycogen?
Eat simple carbs.
500
What are the two types of iron?
Heme iron in meat, chicken and fish. Easily absorbed. Non-heme iron from plants and eggs. Not absorbed as easily.
500
How much fibre should 14-18 year olds get? (or for 13 year old)
M13: 31--- M14-18: 38, Female: 26
500
What's a long term effect of too much calcium?
Could develop kidney stones and prostate cancer(men)
Kidney Stones: is a solid concretion or crystal aggregation formed in the kidneys from dietary minerals in the urine
500
What's the daily in take of Meat and Alternatives. Give 1 example.
3 Servings Daily
75 g (2 ½ oz) / 125 ml (½ cup) cooked fish, shellfish, poultry or lean meat or
175 ml (¾ cup) cooked legumes or tofu or
60 ml (¼ cup) shelled nuts and seeds.