Carbs
Miscellaneous
Micronutrients
Fruits & Veggies
Protein and Mood
100
People recovering from alcohol use disorder tend to crave what in sobriety?
A. Fatty foods
B. Salt
C. Sugar
D. All of the above
What is D. all of the above?
-Add a protein source to any of those choices to stabilize blood sugar and mood levels
-Research shows that decreased sugar intake also decreases alcohol cravings and reduces relapse potential
100
According to the Academy of Nutrition and Dietetics, generally healthy men and women need at least __ cups of water per day...
a. 6 for men, 9 for women
b. 9 for men, 4 for women
c. 13 for men, 9 for women
d. 18 for men, 13 for women
What is...
C. 13 cups for men, 9 cups for women
-Drinking water can prevent dehydration, constipation and kidney stones. -Lost though breathing, perspiration, urine and bowel movements
- Consider: infusing water with your favorite fruit, carrying a reusable water bottle, or trying sparkling waters/seltzer water
100
Micronutrients are:
_______ & _______ that are essential nutrients for development, disease prevention, and wellbeing.
A. Enzymes and Chemicals
B. Vitamins and Minerals
C. Antioxidants and Proteins
D. Specific Foods and Supplements
What is... B. Vitamins and Minerals
-Needed in small amounts but are still important for different bodily functions. Each serve a different purpose.
-Mostly come from the food you eat as they are not produced in your body (vitamin D is the only exception)
100
True or False:
Fresh produce is healthier than frozen produce
What is...
False?
Both fresh and frozen produce are nutritionally equivalent. Frozen is often a more convenient and affordable option because of food waste prevention and out of season fresh fruits/vegetables.
100
Of the following beverages, which can have a negative affect on my mood:
a. Diet Pop
b. Regular Coffee
c. Energy Drinks
d. All the above
D. ALL THE ABOVE
Caffeine and artificial sweeteners can increase anxiety and depression symptoms.
200
Which of the following is an example of a complex carbohydrate food?
A. White bread
B. Pastries with jam
C. Whole potato (regular and sweet)
D. Risotto
What is ...
C. Whole potato (regular and sweet)
Although these other food choices (white bread, white rice) and "white" foods are normally known for being the simple carb foods we should avoid, white potatoes are the exception on this list and are considered a complex carb because they contain both starch and fiber.
200
Information found on a food package that details its nutrition content is known as the ___ ___ label.
What is a...... Nutrition Facts label?
200
Of these listed, pick the best source of Vitamin C
A. Orange
B. Sweet Red Pepper
C. Strawberry
D. Cantaloupe
What is B. Red Pepper?
A 1/2 cup serving of a Red Sweet Pepper contains 95mg per serving (that's 106% of your DV)
Oranges: 70mg in 1 medium orange (78% DV)
Strawberries: 49mg per 1/2 cup (54% DV)
Cantaloupe: 29mg per 1/2 cup (32% DV)
-70% of opioid and stimulant users are deficient in vitamin C (this also includes tobacco users)
-antioxidant
-needed for iron absorption
200
True or False: You should only eat raw vegetables because if you cook vegetables, all of the vitamins are cooked away.
What is false?
Cooked vegetables still contain vitamins, minerals and fiber and can very nutritious. Stick to techniques such as roasting and steaming instead of boiling.
200
You should wash or rinse raw meat or poultry before you cook it-- YES? NO??
What is no
Centers for Disease Control and Prevention states that washing meat, chicken, turkey, or eggs can cause bacteria found on the surface to spread to the sink, ready-to-eat foods, kitchen utensils, and counter surfaces. This is called cross-contamination. Cooking to the right temperature kills off the bacteria.
Source: CDC's How to Prevent Food Poisoning "10 Dangerous Food Safety Mistakes"
300
The amount of fiber in grams that is recommended for women and men to consume daily
A. 38-48g
B. 25-38g
C. 15-30g
D. 10-15g
What is...
B. minimum 25g for women, 38g for men
-slows the rate that sugar is absorbed in bloodstream
-acts like a scrub brush and cleans your colon
-regulates bowel movements
-regulates hunger because it takes the body longer to break it down
300
Which of the following is NOT a healthy eating habits for sobriety:
a. Eat within an hour of waking up
b. Eat every 3-4 hours during waking hours
c. Stay hydrated while limiting caffeine
d. Eat alone so you can really focus on mindful eating
What is... D.
Goal is balanced intake from variety of foods throughout the day, helps to balance blood sugars, keeps hormones in check, decreases cravings.
Hydration helps with better physical function, detoxification, increases energy.
300
Omega 3 fatty acids can help to improve mental health, brain functioning, heart health, lowers cholesterol and blood pressure.
Which are examples of Omega 3 rich foods:
A. Butter, palm oil, fried foods
B. Carrots, orange peppers, oranges
C. Only supplement
D. Flax Seeds, canola oil, eggs, Anchovies, Walnuts, Pistachios, and fatty fish
D. SO MANY GREAT OPTIONS!
Fun fact: Anchovies are a great source of omega 3's (1,200mg/2oz serving)
Daily need is ~1-2 gm per day
300
For a well balanced diet, it is encouraged to fill your plate ______% with fruits and vegetables
What is 50%
-essential to a well-balanced diet
-No single fruit or vegetable provides all of the nutrients you need to be healthy. It's all about variety!!
-USDA and CDC Recommendations: 1.5-2 cups per day of fruit and 2-3 cups per day of veggies
300
Which feel-good chemical/s in our brain require amino acids from an adequate amount of protein in our diet in order to create more of itself.
A. Histamine
B. Dopamine
C. Serotonin
D. Cortisol
E. Dopamine and Serotonin
What is dopamine AND serotonin
The low function of dopamine is made worse by continued poor eating habits (common in addiction)
High protein diet = balance body’s dopamine levels.
Tryptophan (nuts, seeds, eggs, poultry, soybeans)- Essential amino acid from food = more Serotonin
400
According to the American Heart Association, average American adults consume ___ teaspoons of added sugar every day.
A. 60
B. 42
C. 17
D. 5
What is C. 17 teaspoons = 68 gm
Around 60 pounds of added sugar per year
Recommended limits for added sugar
Men <9 teaspoons (36g)
Women <6 teaspoons (25g)
12-ounce can of soda contains 8 teaspoons (32 grams) of added sugar!
Nutrition Facts label lists the amount of sugar. Ingredients help to see if it is added or naturally present.
400
Name the FIVE food groups seen on the MyPlate Diagram
400
Calcium is for: healthy bones/teeth, supports nerve, muscle, and heart health. Deficiency is common in those with substance use due to poor diet
Which food below is NOT a good source of calcium:
A. Yogurt
B. Dark Leafy greens
C. Berries
D. Canned Sardines
E. Broccoli
Berries- better for vitamin C and antioxidants ;)
Dairy products (yogurt is best), SOY milk, dark leafy greens (broccoli, spinach, and kale), Canned sardines (the BONES!)
400
Which food group/s are beans, chickpeas, and lentils counted in?
A. Veggie
B. Protein
C. Veggie & Protein
D. Fruit
C. Veggie & Protein
-excellent sources of plant protein
-also provide iron and zinc
-similar to meats, poultry, and fish when comparing nutrients
-beans, peas, and lentils are also considered part of the vegetable group
400
Alcohol & Substance use shifts one's _________ which has an impacts our mood, emotions, behavior, and digestion.
GUT MICROBIOME/MICROBIOTA
500
Unlike other food components, this carbohydrate cannot be digested by your body but is instead passed through...
Hint: it is NOT a specific food
What is..... Fiber?
Tip to increase fiber: look on the Nutrition Facts label and choose cereals with 20% or higher of the Daily Value (DV) for fiber.
500
The three types of macronutrients responsible for providing energy
What is carbohydrates, proteins, and fats?
500
Vitamins are broken down into two categories based on their preferred substance for solubility.
What category do Vitamins A, D, E, and K fall under?
What is Fat Soluble?
-Alcohol inhibits the body's ability to produce the enzymes needed to digest fat
-Fat soluble vitamins are much better absorbed into your bloodstream when eaten with a healthy fat
500
Of the following, which is NOT considered to be a probiotic food:
A. Yogurt
B. Miso
C. Kimchi
D. Milk
What is D. Milk
500
One gram of protein contains ____ amount of calories
A. 7 calories
B. 4 calories
C. 12 calories
D. 9 calories
What is B. 4 calories?
Carbohydrates provide 4 calories per gram, protein provides 4 calories per gram, and fat provides 9 calories per gram.
Calories from alcohol: 7 calories per gram