How much of your plate should be filled with lean meat, poultry, fish, or high quality protein?
What is ¼ your plate
100
What are the two great non-meat sources of protein?
What is Tofu (20g/serving), soy milk (11g/serving), soy beans (11g/serving), cottage cheese (13.4g/serving), milk (8g/serving), peanut butter (8g/serving) and eggs (6g. = one large egg)
100
True or False: Extra energy that I eat from protein will turn to muscle; extra energy that I eat from fat will turn to fat.
What is False. All excess calories or energy that you eat will turn to fat if your body doesn’t utilize that energy.
100
Name on LEAN cut of beef, pork, or venison?
What is Those cuts labeled “round” or “loin” are considered lean.
100
How many grams of protein are in an egg?
What is Six grams of protein
200
True or False: If I’m working out, I need to be drinking protein shakes to get adequate protein in my diet.
What is False – the majority of healthy adults can consume adequate protein from eating a balanced diet. The recommendation for healthy adults is to get between .8-1.0g/kg/day of protein. For endurance athletes that may increase to 1.2-1.4g/kg/day – not to exceed 2g/kg/day. If you are eating a variety of foods with enough calories to maintain your weight, you should be getting adequate protein and calories in your diet. Protein shakes or supplements are likely not needed. Protein supplements are no better or worse than getting your protein from food, but they are typically more expensive and can lack nutrients that are found in whole foods.
200
True or False: My body will utilize protein best if I eat a large portion of meat once or twice during the day instead of smaller portions five or six times during the day.
What is False – your body utilizes protein best if it’s consumed in small amounts five or six times during the day.
200
The protein in foods is made up of Amino Acids. There are 21 total Amino Acids. How many of these are considered essential, meaning your body cannot make them on its own?
What is There are Nine Essential Amino Acids!
200
What is ONE serving of protein from beans?
What is ½ cup = size of pool ball/tennis ball – 7-11g/protein
200
True or false? 20 percent of your daily calories should come from carbohydrates?
False. At least fifty percent should.
300
True or False: If I’m eating all vegetarian sources of protein, I need to increase the amount of protein I’m eating in a day
What is True – Your needs increase by 10% since the body does not digest vegetarian sources of protein as efficiently.
300
What are the two ways that your body utilizes protein that you eat in a daily basis?
What is Build and repair all tissues, like muscle!
Form enzymes and hormones
Form antibodies to fight infection – builds your immune system!
300
What does it mean if an amino acid is “essential” or “indispensable”?
What is This means that your body cannot synthesize or make these types of protein on its own. There are nine essential amino acids that your body uses as building blocks!
300
What is ONE serving of nut butter?
What is 2 Tbsp. = ping pong ball = 8g/protein
300
When building muscle how many extra calories should come from protein?
What is 200
400
What plant source of protein is considered “complete” and contains all 9 essential amino acids?
What is Soy products like edamame, tofu and soy milk! Quinoa is also higher in protein than other plant sources
400
What percentage of the energy that you eat in a day should come from protein for a healthy, adult male or female?
What is 10-25%
400
What does a three ounce, standard serving size of fish look like?
What is This means that your body cannot synthesize or make these types of protein on its own. There are nine essential amino acids that your body uses as building blocks!
400
What is ONE serving of nuts?
What is 1 ounce = ¼ cup = 6g/protein
400
What is the ideal daily intake percentage of fat?
What is 25 to 30 percent
500
True or False: Skim milk and whole milk have the same amount of protein per serving
What is True – both have 8g protein/serving. The only difference between milk is the fat content. All other nutrients remain the same
500
How many calories are in one gram of protein?
What is Four calories per gram.
500
What does a three ounce, standard serving size of fish look like?
What is Deck of cards – palm of your hand (women) i.e. steak = 24g/protein, chicken = 14g/protein
500
True or False: Taking the egg yolk out of a whole egg will remove the protein from an egg.
What is False – the majority of protein in an egg is found in the egg white. By removing the yolk you will be removing 50 calories and 200mg of cholesterol!
500
How many days of week should seafood replace meat or poultry?