Food Groups/Nutrition Labels
What are the 5 food groups?
Fruits, vegetables, grains, protein, & dairy
What is portion distortion?
People eating more food than they should because they are being served larger portions.
Men - 9 tsp or 36 grams
Women - 6 tsp or 24 grams
How much water should the average person consume each day?
What are some examples of good & bad proteins?
Good - lean meats
Bad - fatty meats
About how much fruit should the average teen consume each day?
2 cups
What online resource can help an individual plan their eating habits to ensure getting the food groups in the correct amounts?
My Plate.gov
How much fat should the average person not exceed each day?
66 grams (2,000 calorie diet)
or
97 grams (2,500 calorie diet)
or
up to 35% of your total calories.
Is Gatorade (or are other sports drinks) bad?
No and yes.
No if you are working out for a long period and sweating heavily.
Yes if you are only drinking it for flavor instead of water without engaging in strenuous exercise.
What are some good & bad examples of carbohydrates?
Good - whole grain breads, fruits, and veggies
Bad - cake and chocolate
About how much vegetables should the average teen consume each day?
3 cups
What are two recommendations from Kids Health to help control portion sizes?
Smaller plate, don't eat in front of devices, add more vegetables, don't rush, share meals at restaurants, listen to your body, eat 3 meals at regular times throughout the day
What is the function of fat?
Energy, supports cell function, protect organs, insulation, absorb nutrients, and hormone production
Do an athlete and a sedentary person have the same water requirements?
No. The athlete needs to consume his/her weight in half, but also the amount of water that is lost in sweat.
What are some good and bad examples of fats?
Good - fish, nuts, avocados, vegetable oils
Bad - meat dat, butter, full fat dairy, chips, cake
Beans, peas, eggs, and lentils belong to which food group?
Protein
How can your fist, palm, and thumb be used to help control portions?
Fist = 1 cup of grains
Palm = a portion of meat/protein
Thumb = the max amount of added fats
What are some major sources of sugar?
Expected - sugary beverages, desserts, snacks, and candy.
Unexpected - condiments, bread, cereal, dried fruit, canned fruit, yogurt, peanut butter
How can you calculate your daily recommended intake of water for each day?
Take your weight in pounds, divide that number in half, then consume that many ounces of water.
For example, a 120 pound person should drink 60 ounces of water each day.
What it a Keto diet?
Low carb and high fat
About how many calories should the average adult consume each day?
2,000 calories
What is the divided plate concept?
1 quarter of a plate is for protein
1 quarter is for starches & grains
Half the plate is for fruits and veggies
What happens when a person consumes more fat than they should on a regular basis?
What can you do to be sure you are getting as many vitamins and minerals in your daily diet?
What is intermittent fasting?
an eating pattern that cycles between periods of fasting and eating