Food
What food groups, if any, should be avoided in recovery?
None
T/F - Water helps to flush toxins from the body.
True
Why is vitamin C important?
Helps to build our immune system. It is also important for growth and repair of all body tissues, healing cuts and wounds, and healthy teeth and gums.
What is the ideal number of food groups to eat at a meal?
3
T/F - Fast food is the best food to eat outside of treatment.
ALSO explain why.
False
Fast food is often high in sodium, added sugar and saturated fats.
T/F - Carbohydrates (in moderation) cause weight gain.
False
What would be a better choice for fluid: Sprite, coffee or naturally flavored water?
To double your points, explain why and how it relates to sobriety.
Water
Caffeine and sugar have addictive properties and should be consumed in moderation in early recovery.
How many cups of fruit are recommended daily?
2 cups
A snack should consist of what two macronutrients?
To double your points, give an example of an appropriate snack.
Protein and carbohydrate
-Nuts and fruit, string cheese and crackers, apple with peanut butter, Greek yogurt and granola
What foods should be packed to eat while traveling? Please provide the common term for these foods OR three specific foods.
Shelf-stable foods/Nonperishable - nuts, dried fruit, carb sources
T/F: Nutrients are best absorbed from supplements rather than food.
Nutrients are best absorbed from food - preferred over supplementation
Energy drinks, soda, chocolate
T/F: As long as it is 100% juice, one-half cup (four ounces) of fruit or vegetable juice is considered equal to one-half cup of fruit or vegetables.
True
Name the five food groups.
To double your points, tell me which food groups consist of carbohydrates.
Grains, vegetables, fruits, dairy and protein
Technically all expect protein. Vegetables have a very minimal amount of carbohydrates.
Perishable food items should not be left out at room temperature for longer than _____ hour(s). Past this, the risk of bacteria growth increases significantly.
2 hours
***hot foods should remain above 135 degrees and cold foods should remain under 41 degrees.
Food does not fully freeze at 32 degrees - freezers should be kept at 0 degrees or colder.
What macronutrient aids in the production of serotonin, which facilitates a happy, stable mood; aids in sleep; and helps curb food cravings?
Carbohydrates
How many cups of fluid are recommended daily?
8-12, 8 oz. cups (64-96 oz.)
Name a common fruit that contains a significant amount of potassium.
To double your points, name another high potassium food.
Banana
Tomatoes, potatoes, dairy (milk and yogurt), leafy greens, white beans, avocado
List 2 food items that classify as a plant based protein.
Peanut butter, nuts (almonds, walnuts, pistachios), tofu, beans, peas
T/F - Alcohol completely evaporates when heated or boiled and can be used in cooking.
False: Alcohol does not completely evaporate when heated or boiled. Don't cook with alcohol. When eating out, ask if items are made with alcohol. Check food and drug labels for alcohol of any sort.
These are the building blocks of protein and also the foundation of neurotransmitters, such as dopamine.
Amino acids
Name a commonly used artificial sweetener in beverages?
Sucralose (Splenda)
Aspartame (Equal, Nutrisweet)
Saccharin (Sweet N' Low)
Botanically, certain foods such as tomatoes and avocados are classified as a fruit. Please explain why.
They contain seeds and come from the flower of a plant
Examples: tomatoes, avocados, cucumbers, zucchini, squash
List 4 food items that classify as a complex carbohydrate.
Whole wheat bread, whole wheat pasta, oatmeal, popcorn, brown rice
In terms of the body, why is fiber important?
Prevents constipation! It promotes a healthy digestive tract and keeps you full longer