Macros
Is an apple a carb, fat, or protein?
Carb!
Apples contain both simple sugars and complex carbs.
Sources of carbs are fruits, small amounts in vegetables, dairy products,grains, added sugar, starchy vegetables.
Good sources of calcium includemilk and dairy products, almonds,canned salmon, green leafyvegetables, and tofu.
What is calcium good for?
Bones!
Other nutrients important for bone health include protein, vitamin D, phosphorus, and potassium
Name the 5 food groups.
Fruits
Vegetables
Protein
Grains
Dairy
What are possible side effects of drinking too much caffeine?
Worsening anxiety, difficulty falling asleep, jitteriness, irritability, migraines, impact on out stomach (worsening acid reflux, cramps, diarrhea)
Fiber is helpful for____?
- maintaining bowel function
- supporting healthy gut microbiome
- soluble fiber in beans, fruit and oats can help lower cholesterol
- improved fullness/satisfaction from a meal
Is a steak a carb, fat, or a protein?
Protein!
Steak contains protein as well as some fat.
Protein sources include meat (beef, chicken, pork, turkey), fish, nuts and seeds, beans, legumes, dairy. Whole grains and some vegetables also contain smaller amounts of protein.
What vitamin can be absorbed from the sun?
Vitamin D
Food sources include egg yolks, fatty fish, mushrooms, and fortified items such as dairy and orange juice.
According to MyPlate, how much of your plate should be fruits and vegetables?
Half
Aim for lots of color and variety.
What percentage of water should our body be?
about 70%
Provide 3 examples of exercise.
Any type that you like counts! Try to get a variety that support muscle mass, cardio, flexibility, and balance.
Which macronutrient is the body's main source of energy?
Carbohydrates!
Carbs are made of carbon, hydrogen, and oxygen molecules.
Name a good source of potassium.
Good sources include bananas, potatoes, sweet potatoes, salmon, beans, oranges, mushrooms, and avocados.
How many cups of vegetables are recommended daily?
2-4 cups per day
Recommendations for addedsugar are to limit < 38 gramsper day for men, < 35 gramsfor women, and < 32 gramsfor teens.
What can happen if weconsume too much sugar?
Increase risk of:
- cavities
- diabetes, cardiovascular disease
- fatty liver
-memory issues
-worsening anxiety
How many hours of sleep are recommended every night?
Adults: 7-9 hours
Adolescents: 8-10 hours
Name the 3 macronutrients.
1. Carbohydrates.
2. Protein.
3. Fats.
This mineral is essential for healthy red blood cells and a deficiency may cause anemia.
Iron
Sources of iron include meat, beans, and green leafy vegetables.
How many times per week should you try to consume fish as a protein source?
At least twice.
What are the roles of water in our body?
Helps eliminate waste
Regulates body temperature
Lubricate joints
Helps carry nutrients and oxygen around the body
Moistens tissues
Name 2 plant sources of protein.
Examples: beans, nuts, seeds, peas, whole grains, quinoa, oatmeal
Amino acids are the building blocks of proteins.
How many amino acids exist?
20
9 are "essential" that we must eat from food.
Name a fat soluble vitamin.
Vitamins A, D, E, and K.
Fat soluble vitamins need to be dissolved in fat before being absorbed into our bodies.
Name 1 of the 3 nutrients that MyPlate recommends limiting?
Added sugar, saturated fat, sodium
How many milligrams per day should you limit caffeine to?
< 400 mg for most people, less than 300 mg for those pregnant or with anxiety.
A standard 8 oz cup of coffee usually contains 90 mg of caffeine.
A portion the size of a deck of cards is a serving in this food group.
Meat (protein)
A deck of cards size of meat will provide 3 oz, which provide ~21 grams of protein.