Macronutrients
Myth or fact: Gluten is not a protein
Myth! Gluten IS a protein. It is naturally found in many grain products
Vitamin C helps with absorption of this mineral.
A: Iron
B. Calcium
C. Sodium
A. Iron
What is the largest organ in the human body and plays a vital role in regulating body temperature, eliminating waste products, and protecting the body from external threats?
The skin!
This is the most abundant mineral in the body
A. sodium
B. potassium
C. phosphorus
D. Calcium
D. Calcium plays a crucial role in various bodily functions, including the formation and maintenance of strong bones and teeth, blood clotting, nerve function, muscle contraction, and maintaining normal heart rhythm. It is primarily stored in the bones and teeth, but small amounts are also present in the bloodstream and soft tissues.
Myth or fact: BMI is the gold standard for determining health
MYTH! BMI was created by a Belgian mathematician, sociologist, statistician and astronomer (not a health care professional!)
BMI does not take ethnicity, socioeconomic status, access to foods, muscle mass, bone density, aging, etc into consideration, making it a terrible indicator of health.
Dietary protein is broken down to ____ ____, which are the building blocks used to make new proteins and make/repair cells and tissues. Protein also helps drive metabolic reactions, maintain fluid balance, and keeps the immune system strong.
amino acids
The body makes this vitamin when it is exposed to UV light from the sun. It is challenging to get this vitamin from food, therefore many people are deficient are deficient in it.
A. Vitamin C
B.Vitamin K
C. Vitamin D
C. Vitamin D
The ____ is the only carb dependent organ in the body.
The brain
The brain is one of the most crucial and energy intensive organs in the body, and as such it needs a steady reliable supply of energy. Unlike muscles and other organs, the brain can’t get energy directly from fats.
What nutrient, commonly found in fatty fish like salmon and walnuts, is associated with reducing symptoms of depression and promoting brain health?
A. sodium
B. omega 3 fatty acids
C. Vitamin D
D. Cholesterol
B. Omega 3 fatty acids!
Myth or fact: Vitamins and minerals provide the body with energy
Myth! Although they do not directly provide energy in the form of calories, micronutrients are needed for many processes to convert the food we eat to usable energy.
Which of the 3 macronutrients takes the longest to digest?
Our bodies are primarily made of water - water and oil don't mix. Protein and carbohydrates are more easily broken down as they are water soluble.
The body needs to slowly emulsify fat molecules using numerous different body processes.
Which of the following is highest in vitamin C:
A. Carrot
B. Apple
C. Lemon
D. Watermelon
C. Lemon
This organ helps to maintain proper blood sugar levels
The pancreas has key roles in maintaining normal blood glucose levels by producing and releasing insulin and glucagon.
Eating slowly and without distraction, distinguishing between true hunger and non-hunger triggers for eating, and engaging your senses by noticing colors, smells, sounds, textures, and flavors are all parts of this?
Mindful eating
Myth or fact: Collard greens is a good dairy-free source of calcium
Fact!
What are the 3 main types of fats?
There are saturated fats, unsaturated fats (2 types), and trans fats
BONUS 50 pts - what makes each type of fat different from the other?
These 4 vitamins are fat soluble
Vitamins A, E, D and K are fat soluble, meaning that they require dietary fat to be absorbed. This means that these vitamins can be stored in the body for long periods of time.
Where in the body does the most nutrient absorption take place?
Most absorption occurs in the small intestine. After these nutrients are absorbed, the circulatory system passes them to other parts of the body to use or store.
Although cooking can improve the digestion and absorption of many nutrients, it may reduce levels of this vitamin
A. Vitamin C
B. Iron
C. Vitamin K
Vitamin C!
Vitamin C is temperature sensitive and water soluble, which makes it easily lost during cooking.
Myth or fact: Our bodies cannot store vitamins B and C
Fact! Vitamins B and C are water soluble, meaning that any extra/unused vitamins are lost in your urine
Name one consequence of following a low fat diet?
Name one consequence of following a low carbohydrate diet?
Low fat diets can result in:
- Poor vitamin absorption (A, E, D, K)
- Hormone imbalances - many key hormones are made from fat
- Poor brain function - fatty acids play an important role in higher brain functions that control moods
Low carbohydrate diets can result in:
- Deficiency in other vitamins/minerals (calcium, vitamin C, potassium, vitamin A)
- Abnormal blood sugar levels
- Low energy, fatigue, headaches/brain fog
- Decreased satisfaction from eating
What vitamin has been shown to have mood enhancing benefits and can only be found in animal products?
A. B12
B. D
C. K
D. B6
A. B12
This is considered our "hunger hormone", it is primarily produced and released by our stomach and signals our brain when it's time to eat.
A. Cortisol
B. Insulin
C. Ghrelin
Ghrelin
Name 2 benefits of eating processed foods
1. Can save time during meal/snack preparation.
2. Can help provide additional nutrients (i.e fortification of foods after processing).
3. Can make food safer to eat (pasteurization, cooking, drying).
4. Can make foods last longer.
5. Can make foods taste better by preserving desirable sensory qualities (flavor, texture, aroma, appearance).
Myth or fact: a prebiotic food contains live microorganisms that can improve gut health
Myth! This would be a PROBIOTIC