Nutrition Basics
What is the most important nutrient for you body? How much of it do you need per day?
WATER. 1/2 your body weight > ounces
For a healthy diet, replace saturated fats with ___________________. Give 3 examples.
Unsaturated Fats. (avocados, nuts, fish, oil)
The American Heart Association recommends eating less than _____ mg of sodium daily.
1500
TRUTH or MYTH:
limiting the amount of food you eat will help you lose weight (ex: eating only 1 meal a day)
MYTH.
Infrequent or inconsistent mealtimes can cause your body to go into starvation mode.
Which vitamin is produced by the body when exposed to sunlight?
Vitamin D
What are 2 grocery shopping tips to help avoid excess sugar/sodium/saturated fat intake?
1. Shop the perimeter 2. Make a list 3.Buy whole grain 4. Read the labels 5. Choose frozen/canned/fresh fruits & veggies
True or False: we cannot live without fat
TRUE. Fats provide needed energy in the form of calories. Fats help our bodies absorb important vitamins—called fat-soluble vitamins—including vitamins A, D and E. Fats also make foods more flavorful and help us feel full.
The AHA recommends no more than __ teaspoons of added sugar per day for females AND no more than __ teaspoons of added sugar per day for males.
6. 9.
MYTH or TRUTH:
Consuming carrots will improve your vision.
MYTH.
Carrots are good for you, but eating them in excess isn’t going to give you 20/20 vision. Still, carrots contain vitamin A and a host of other vitamins that do offer health benefits for your hair, nails, skins, and more, so definitely incorporate them into your diet alongside fruit and leafy vegetables.
Which nutrient is essential for tissue and muscle repair?
PROTEIN.
Grace is trying to limit the amount of saturated fat in her diet while still getting a balanced meal in. Her favorite food to eat is a New York Strip Steak with garlic buttered mash potatoes. What can she do to make this meal healthier?
Switch to fish as the entrée, grilled chicken as the entrée, cauliflower steak as the entrée.
Switch to sweet potatoes for the side, cauliflower potatoes as the side.
True or False: using coconut oil instead of butter is a healthy alternative
FALSE. Coconut oil has more saturated fat than butter, beef fat, or lard. It is about 90% saturated fat, with 1 tablespoon containing 12 grams. Butter has 7 grams of saturated fat.
More than 75% of the sodium we consume comes from __________ ______.
PROCESSED FOODS.
MYTH or TRUTH:
Raspberries are members of the rose family.
TRUTH.
As are cherries, apricots, plums, pears, apples, quinces, peaches, strawberries, and blackberries. Unlike roses though, these types of fruits typically have flowers with five equal petals arranged around a central core.
Where did SPAM originate?
Hint: not hawaii, it's a state in the US
Minnesota
Energy In (food) = calories consumes
Energy Out (exercise) = calories burned
If someone doesn't get fat into their diet, what are 3 consequential effects that may happen?
1. Fatigue 2. Illness 3. Weakness 4. Low body temperature 5. heart problems
The biggest source of added sugars in the standard American diet is ______ _________ ____________.
MYTH or TRUTH:
Oreo Cookies are vegan.
TRUTH.
Oreos don't actually contain any milk products or eggs so are vegan-friendly.
What fast food restaurant introduced a popular advertising campaign in 1997 that featured a talking chihuahua?
TACO BELL
What are 4 factors/signs that may determine if someone needs more water?
Environment/temperature, sickness, physical activity, dizziness, muscle cramps, moodiness
Sarah is having a hard time implementing unsaturated fats into her breakfasts. What are 2 food options she can have for breakfast that provides unsaturated fat?
1. Avocado toast 2. Peanut butter toast 3. Egg yolks
What are 4 examples of food with natural sugar?
Fruit, veggies, grains, dairy, rice, pasta
MYTH or TRUTH:
You shouldn't eat anything after 8pm.
MYTH.
While late-night snacking can lead to weight gain or prevent weight loss, it's not because of the time on the clock. Instead, it's about WHY & WHAT you're eating. Bored? Stressed? Are you reaching for something unhealthy?
What was the first fast food restaurant in China?
KFC