My Plate
Exercise
How Food Affects the Body
Junk Food
Reading Food Labels
100
Name the 5 types of food that should be on your plate every meal
*100 bonus points if you can give an example for each food group*
Fruits, vegetables, grains, protein, dairy
100
True or false, resistance training (weight lifting) is only for people who want to gain muscle mass?
False, while resistance training does improve muscle strength and tone, it can also protect your joints from injury, lose weight by burning fat, and prevent or manage chronic diseases like: diabetes, heart disease, arthritis, back pain, depression and obesity.
100
Eating lots of fast food could also impact an individual’s mental health and make them more prone to ______ & ________.
depression and anxiety.
A 2021 study found an association between healthy food such as leafy greens, nuts, and fish and positive mood, while the opposite was true of fast food.
100
True or False: Lying down after elating a meal or snack can cause indigestion
True, you should wait 3 hours to lie down after eating. Indigestion is discomfort in your upper abdominal area. Signs:
- a feeling of fullness soon after you begin a meal
- uncomfortable fullness after eating
- abdominal pain
- bloating
- gas
- nausea
100
Here is a list of the most common names for hidden ______ in food products: Cane juice, Dextrin, Maltodextrin, Dextran, Barley malt, Corn syrup, Carob syrup, Brown sugar, Malt syrup, Diatase, Fruit juice, Sucrose, Maltose, Dextrose, Fructose, Glucose, Galactose, Lactose, High fructose corn syrup.
Sugar
200
True or false: Cream cheese, sour cream, butter and cream have a high amount of calcium and low amount of fat content.
False, these foods have little calcium and a high fat content.
These foods are okay to enjoy here and there, but not recommended to have on your plate for every meal, because it does not provide a lot nutrients.
200
it's important to do this before and after exercising to prevent injury.
Stretching. There are two types: Dynamic and Static stratching.
Dynamic stretching involves movement during the stretch wake up your muscles by mimicing the activity or movement that you’re going to do.
Static stretching is more of a relaxation movement. which is recommended to do after exercising to cool down.
200
These foods are great energy booster when you're feeling tired:
A) Bananas, whole grain oats, peanut butter, greek yogurt
B) Coffee, carrots and watermelon
C) Milk chocolate, celery, pineapple
A) Bananas, whole grain oats, peanut butter, greek yogurt
AND lean protein (chicken, turkey, and fish), chia seeds, hummus, avacados, eggs, cashews, water and sweet potatoes
200
What is the maximum amount of salt adults should consume in a day?
A) 500 mg
B) 3,000 mg
C) 2,300 mg
D) 1,800 mg
C) 2,300 mg is the max that you should have to decrease the risk of heart disease and high blood pressure
200
True or False: When looking at the ingredients listed on a package, the first ingredient listed is the smallest amount in the product and the last ingredient is the largest amount.
False, the first ingredient listed is the largest amount in the product; the last ingredient is the least amount
300
A diet rich in brain food- fish/seafood, beans & legumes, leafy green, monosaturated fats (olive oil), yogurt, nuts- can be effective in promoting mental health.
Give 1 example of each: Fish, beans, greens and nuts that you could eat in one day
Fish: salmon, tilapia, shrimp
Beans: lentils, black beans, pinto beans, chickpeas
Leafy greens: kale, spinach, broccoli
Nuts: almonds, walnuts
300
How long and how many days of a week should we exercise for?
**100 bonus points if you can name 4 examples of moderate-intensity exercises you can do on a weekly basis.
At least 30 minutes a day, five days a week.
300
How long does it take for your brain to tell your body that its full? (Hint: answer is in minutes)
Only 20 minutes
300
Studies have found that those who eat fast food twice a week or more are at a higher risk of developing Type ___ _______, _______, and ______ disease
Type 2 diabetes, obesity, and heart disease
300
How much sodium would you consume, if you ate 2 small bags of hot cheetos for a snack?
500 mg
People 14 years old and older should have less than 2,300 mg of sodium a day
400
What percentage of fruits and vegetables should you have on your plate for every meal?
(Answer is in 10s)
At least 50%
400
It's Monday and you are doing upper body exercises for the day. How many hours should you wait to do another upper body workout later that week?
You need to wait at least 48 hours in between working on the same muscle groups, so the muscles can rest and repair.
400
How can consuming too much sodium long-term affect your body? (Hint: this is a disease that affects millions of Americans, especially people of color)
*Bonus points if you can name 3 types of foods that contain a lot of sodium*
Increases your risk for high blood pressure and stroke
Ex: Frozen shrimp, soups, sausaged meats, salad dressing, canned vegetables, lunch meat, tomato sauces, bread, frozen meals
400
What is the maximum amount of added sugar a woman should have a day? (answer in grams)
*100 bonus points if you can guess how many grams men should have
Women: No more than 6 teaspoons (25 grams or 100 calories) per day.
Men: no more than 9 teaspoons (36 grams or 150 calories) of added sugar per day
(A teaspoon is as big as your fingertip)
400
What does the percentage by each amount means?
The % DV means the percent out of 100, of that ingredient that should have in one day, based off of 2,000 calories.
So, in the example it says I would be receiving 15% of the total amount of protein that I should have in one day, if I needed to eat 2,000 calories or less each day.
500
Give one example of a food that is a refined grain and one that is a whole grain
Ex of whole-grain products: are whole-wheat flour, bulgur (cracked wheat), oatmeal, and brown rice.
Ex of refined grain products: white flour, corn grits, white bread, and white rice.
500
What are four ways aerobic exercise positively benefits/affects the body?
1) Raises " good" HDL cholesterol and lowers "bad" cholesterol in your blood vessels 2) Improves cardiovascular health (strengthens your heart) 3) Helps regulate blood sugar 4) Reduces asthma symptoms 5) Aids sleep 6) Regulates weight 7) Improves brain power 8) Boosts mood
500
Did you know that eating food with fiber helps you feel full longer? Can you name three foods that are packed with a ton of fiber?
Kale, lentils, beans, spinach, broccoli, bananas, blueberries, raspberries, apples, oats avocados, pears, strawberries, popcorn, almonds, chia seeds, and more!
500
Why am I still hungry after eating snacks like cookies or chips?
Those foods lack proteins, vitamins and fiber, but have a lot of carbs (sugar). When you eat refined sugar, it leads to a quick drop in blood sugar levels because it is digested quickly by the body. This can lead tiredness and cravings
500
What is trans fat and how does eating a lot of it affect your body?
*100 Bonus points if you can name 3 examples of foods with a lot of trans fat*
Trans fat is considered the worst type of fat to eat. Unlike other dietary fats, trans fats raise "bad" cholesterol and also lowers "good" cholesterol. This increases your risk of heart attacks and high blood pressure in the future.
Ex:fried foods, frozen pizza, microwave popcorn, commercial baked goods (honeybuns, muffins), pancake mix, hot chocolate mix