Nutrients
This nutrient helps with bone health
Calcium, Magnesium, Phosphorus, Vitamin D
Would it be better to buy 3 pounds of "loose apples" that are $1.67/pound or a 3 pound bag of apples for $4.42 ($1.47/pound)
The bagged apples are cheaper per pound. You would pay $5.01 for the 3 pounds of "loose apples" versus the $4.42 for the 3 pounds of bagged apples
How do you know when you are hungry?
stomach grumbling, growling noises, light headed, stomach pain, difficulty concentrating, irritability, headache
Which type of fat should you limit?
Saturated/Trans fat -
WHY - raises cholesterol, raises risk of stroke and heart attack
Name one way you can reduce sodium in your diet
dont add salt in your food, avoid/limit processed foods, compare nutrition labels, rinse canned vegetables
This nutrient helps with fluid balance
Name an example of a "cheap" protein
eggs, peanut butter, beans, lentils, canned fish/chicken, low fat cottage cheese
Name a way you can eat mindfully
Listen to you hunger signals (eat when hungry), check in before and halfway through a meal, notice when you are eating emotionally
Why is it important to eat enough protein
To keep your muscles strong
Name a change someone could make to their diet to lose weight
Smaller portions
lower fat intake (choose leaner meats, low fat dairy products, use less oil/butter)
Pay attention to hunger signals to help prevent over-eating
What foods are high in sodium
processed foods (deli meat, canned products, some frozen foods)
TRUE or FALSE -- It is ok to buy canned or frozen vegetables instead of fresh
TRUE - what are some things you should look for in canned/frozen products?
Name a reason you should avoid distractions while eating
to help you pay attention to hunger/fullness signals, so you dont "mindlessly" eat
When looking at the nutrition label, what % of the daily value (DV) is considered high?
20%
Which of the following has more calories per gram:
Carbs, Fat, or Protein
Fat
(Fat has 9 calories per gram while carbs and protein have 4 calories per gram)
In what food group, can many nutrients be found
Fruits and Vegetables!
Name a way that you can save money when grocery shopping (can be before/during/after)
plan meals, make a list, choose store brand, don't go to the store hungry, buy "filling foods" that have fiber, cook in batches, freeze leftovers or foods that might go bad before they're used.
Name a reason we eat besides hunger
emotional eating, planned/practical eating, or "taste" eating (something sounds good)
Name one benefit of fiber
Helps keep you full, helps with diabetes/blood sugars, helps lower cholesterol, helps bowel movements
Also foods with fiber tend to be "nutrient dense"
Name the starchy vegetables (there are 4)
potatoes, corn, peas, and beans
Why is it important to eat a variety of foods including fruits and vegetables
To help you get all the nutrients your body needs
Name a cheap option that you can add to a meal to make it more filling and last longer
beans, veggies
Why is it important to listen to your hunger/fullness cues?
being too hungry can make you eat more than you normally would, helps you not over-eat, may help with weight loss, helps you not feel bad after eating (bloat/overly full/tired)
TEAM QUESTION: Name at least 3 ways you could make the following meal healthier:
fried chicken with mashed potatoes and corn
Make baked or grilled chicken
Remove corn or mashed potatoes
Add half a plate of non-starchy vegetables
grilled non-starchy veggies or a salad
(the buns are the starch and the patty is the protein)