Food Sources
Name 3 sources of carbohydrates (be specific!)
Bread, Pasta, Rice, Fruits, some vegetables, potatoes, chips, pretzels, etc etc etc
What are the 3 macronutrients?
Carbohydrates, Dietary Fats, Protein
What mineral helps with bone health?
Calcium
When washing your hands, how long should you scrub your hands with soap for?
20 seconds/to the tune of happy birthday
What is the app that you use to track your meals/snacks?
Recovery Record
Citrus fruits are a good example of what vitamin?
Vitamin C
What macronutrient should take up 50% of your daily intake?
Carbohydrates
What vitamin do we primarily get from the sun?
Vitamin D
How should you measure the temperature of meat in order to determine if it is safe?
Insert the thermometer into the largest piece of meat, halfway into the center, and hold it until it reaches temperature. Temperature should match minimum cooking temps
How many meals & snacks is typically appropriate per day?
3 meals, 2-3 snacks
What are 3 non-meat sources of protein?
Tofu, Soy, Beans, Nuts, Nut butter, Eggs, Cheese, Milk, etc
Which macronutrient is associated with enzyme reactions?
Proteins
What are the fat-soluble vitamins?
A, D, E, K
What is the danger temperature zone that we want to keep food out of?
41-135 degrees F
4 hours (roughly eating every 2-4 hours)
What are food groups that typically contain fiber?
Fruits, vegetables, whole-grain products, beans
Which macronutrient is associated with hormone production?
Dietary Fats
What mineral is important for blood cell health & where is it typically found?
Iron - dark leafy greens, red meat
What is one way to appropriately thaw food?
Describe what an appropriately sized meal should look like on your plate.
Should cover roughly the size of a normal dinner plate, about half should be carbohydrates/grain, 1/4 should be fruits/vegetables, 1/4 should be protein, with dairy and dietary fat either mixed in or on the side.
Also - entree + 2 sides would be a good indication of an appropriate meal
Name 5 sources of dietary fats.
Avocado, butter, oil, whipped cream, sour cream, whole fat milk/cheese, nuts, cream cheese, chocolate, etc
Describe the difference between a complete and an incomplete protein.
Complete - contains all essential amino acids needed for the body. Incomplete - does not contain all essential amino acids and needs paired with another protein.
Not having enough calcium and vitamin D can lead to this, which is a disease of bone health
Osteoporosis/Osteopenia
What are the temperatures for cooking different types of meat? (Poultry, Beef, Pork)
Poultry - 165
Beef - 160
Pork - 145
Why is it important to have your meals and snacks be consistent throughout the day?
Important for continued release into the bloodstream, important for continued energy, ensures eating adequately, decreases binge urges, constant fueling, etc