Nutrition 101
List the food groups/components of a balanced plate and provide one correct example
Protein+ fat+ starch+ color/fiber
Name three signs of hunger
-Low energy levels
-Irritability
-Brain fog
-Food sounds good
-Thinking about food
The __________ diet is associated with a decreased risk of depression
Anti-inflammatory diet
Mediterranean
This vitamin promotes calcium absorption. Get it from the sun and fortified dairy, mushrooms, and egg yolks.
Vitamin D
This fatty fruit is a good source of folate, magnesium, and omega-3s
Avocado
Macronutrients release__________that fuel our daily activities
Calories/Energy
Name this intuitive eating principle:
Keep your body biologically fed with adequate energy and carbohydrates. Otherwise, you can trigger a primal drive to eat beyond comfortable fullness. Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating are fleeting and irrelevant. Learning to honor the first biological signal of hunger sets the stage for rebuilding trust with yourself and food.
Honor your hunger
Our_______ _______ is unique to each and every one of us, just like our fingerprints, and it effects everything from immune health, mental health, to our metabolism, hormones and body weight.
gut microbiome
This B vitamin reduces nausea and helps promote sleep!
B6
This food is known for its ability to increase endurance. This is positively associated with optimal sports performance
Beet root
This nutrient is in every cell of the body. It builds structure, hormones, neurotransmitters, and enzymes.
Protein
Name three principles of intuitive eating
1. Reject the diet mentality
2. Honor your hunger
3. Make peace with food
4. Discover the satisfaction factor
5. Feel your fullness
6. Challenge the food police
7. Cope with your emotions with kindness
8. Respect your body
9. Movement-Feel the difference
10. Honor your health-Gentle Nutrition
Eat a variety of this type of food for diverse microbiota
Plant-based foods
This mineral can help decrease anxiety and promote good sleep
Magnesium
This fruit category contains resveratrol, an antioxidant that helps expand blood vessels and reduce blood clotting.
Berries
This essential nutrient contributes to cell structure, vitamin absorption, and hormonal regulation.
Fat!!
Name the intuitive eating principle associated with this description:
Find kind ways to comfort, nurture, distract, and resolve your issues without using food. Anxiety, loneliness, boredom, and anger are emotions we all experience throughout life. Food won’t fix any of these feelings. It may comfort for the short term, distract from the pain, or even numb you. But food won’t solve the problem. You’ll ultimately have to deal with the source of the emotion, as well as the discomfort of eating beyond comfortable fullness.
Cope with your emotions with kindness
Name 3 anti-inflammatory foods
fruits & vegetables, olive oil, fatty fish, fatty fruit, nuts, spices, coffee, tea
Turkey and tofu are great sources of this amino acid that support serotonin and melatonin production
Tryptophan
This cancer fighting phytochemical is found in tomatoes and watermelon. It is best absorbed when food sources are cooked with a little fat
Lycopene
This nutrient can be used to make glucose in the body when the diet is depleted of carbohydrates.
Protein
Explain the diet mentality
The diet mentality is a mindset in which food choices are made with the primary intention on weight loss/body manipulation or "health" without taking hunger, fullness, cravings, daily life fluctuations or circumstances, or personal food preferences into account.
Gut microbe impacts production of ___________and other similar neurotransmitters
serotonin
This mineral, found in dark chocolate, leafy greens, and nuts/seeds, is known to promote brain health as it has a calming effect on the nervous system.
Magnesium
Beets naturally contain this compound that relaxes blood vessels.
Nitrate
coverts to Nitric Oxide