Calories, Calories, Calories
A unit of energy that we get from our food.
Vitamin C & Fiber are primarily received from which 2 groups of MyPlate.
Fruits & Vegetables
Which macronutrient is the 1st source of energy for our body?
Carbohydrates, which are turned into glucose.
Why is having evenly spread out meals important?
To maintain energy levels throughout the day
___ % carbs / _____ % protein / ______% fat
40 % carbs / 30% protein / 30% fat
Mr. Denimarck ate 3 steaks that summed up to 660 calories. How many calories was each serving of 1 steak?
220 calories
Explain the difference between whole grains and processed grains.
Whole grains contain lots of nutrients that are taken out during the refining process of processed grains.
These nutrients include Vitamins, Minerals, Fiber & Phytonutrients.
Which of the following is NOT a reason that Fats are important for us?
1. 2nd source of energy
2. Help us absorb nutrients
3. Help maintain brain health
4. Low calorie
4. Low calorie is INCORRECT. Fats are HIGH CALORIE :)
What color should your urine be to indicate that you are plenty hydrated?
Clear - Off yellow
If I want to eat 2100 calories in a day, calculate how many calories I would get from this % macro split?
40 % carbs / 30 % protein / 30% fat
840 Cals from carbs
630 Cals from Protein & Fats each
What is it called when I am eating more calories than I burn in a day?
Caloric SURPLUS
Define the role of protein in the body.
Repair / Recovery
The trick is 1 lb of body weight = 1 gram of protein
So 180 grams of protein in a day!
FALSE
4 Cals / 1 gram
Which food contains the most calories in one cup?
Banana , Spinach , Cheese, Carrots
Cheese because it is the only food high in FAT.
Why is it important that we get 3/4 of our plate from Grains, Fruits & Vegetables? (Hint: think about what they have in common)
They are all plant based MEANING no cholesterol :) healthy heart
Write down & Rank the 3 different fats from best to worst for our health.
Unsaturated = Best
Saturated = Meh
Trans = Worst
What range of meals is considered good for health reasons? (_ to _ meals per day)
2-9 meals per day can be considered healthy
3-5 is normal
If I ate 2500 calories in a day & 30% came from fat, how many grams of fats did I eat that day?
2500 calories * 30% = 750 calories from fat
750 Cals from fat / 9 cal per gram = 83.33 grams of fat
Correctly come up with the calorie amount per gram for each major macronutrient. (Hint _ per 1 gram)
Protein =
Fats=
Carbs=
Protein = 4
Fats= 9
Carbs= 4
Which type of cholesterol should be high and which type of cholesterol should be low?
-Low density Lipoprotein aka LDL
-High density Lipoprotein aka HDL
Low density Lipoprotein or LDL = LOW
High density Lipoprotein aka HDL = High
Explain the difference between simple and complex carbohydrates.
Simple carbs are largely (processed) sugar. They are burned off quick and do not provide nutrients or feeling of fullness. All of the calories with none of the benefits. Energy levels go up and down quickly.
Complex Carbs take long to digest leaving you full with lasting energy. They also have tons of good nutrients in them, like vitamins/Minerals/fiber.
List the magic supplements that will make you super jacked and are super healthy for you.
THIS IS A TRICK QUESTION! THERE ARE NONE
Calculate the number of grams of carbs / protein / fat that were eaten in a day using the following.
2750 calories in a day
40% carbs / 40 % protein / 20 % fat
275 grams of protein
61.11 grams of fat