Food
Name the five food groups.
Grains, vegetables, protein, fruit, dairy
True/False: Water helps flush toxins from the body.
True
Why is it important to keep fruits separate from raw meats, poultry and seafood while shopping, preparing and storing food?
To decrease the chance of cross-contamination. Cooking destroys food borne pathogens (causing illness) and many fruits are NOT cooked before eating.
True/False: You should always rinse/wash meat or poultry.
False
This type of exercise raises your heart rate and includes activities like walking, biking, and swimming.
cardiovascular exercise
True/False: For probiotics to be more effective, they need the presence of prebiotics (fiber).
*To double your points, name a food that contains probiotics.
True
yogurt, kefir, kimchi, sauerkraut, miso
How many cups of fluid are recommended daily on average?
*To double your points, name a strategy that would help you meet your fluid needs?
8-12 cups (64-96oz)
Name a main function of Vitamin C.
immunity, tissue repair and wound healing, dental health
Name an example of a plant-based protein.
*To double your points, name a benefit of consuming plant-based proteins as opposed to animal proteins.
nuts, nut butters, beans, peas, tofu, quinoa
*less saturated/trans fat, less expensive, fiber, more sustainable for the environment
Name 4 benefits of physical activity.
Increase change of living longer
Regulates mood/mental health
Reduces stress
Fills time
Better sleep schedule
Improves cardiovascular health
Stronger muscles and bones
Stay or get to a health weight
Be with friends and meet new people
Have fun!
When using your hand to estimate portions, a serving of meat or protein should be the size of this.
the palm of your hand
Name two commonly used artificial sweeteners.
Sucralose (Splenda), Aspartame (Equal), Saccharin (Sweet n' Low), Stevia
Name a high potassium food other than bananas.
Avocado, tomato, potatoes, leafy greens, oranges, dairy products
These are the building blocks of protein and also the foundation of neurotransmitters in the brain such as dopamine.
Amino acids
How does physical activity and nutrition relate to each other?
They work hand in hand. Being active increase the amount of calories burned. Maintaining a balance requires moving more and eating less.
Eating well balanced meals and snacks every _____ hours helps stabilize my mood and blood sugar levels.
*To double your points, what is the MINIMUM amount of food groups to make a well balanced meal.
2.5-4.5 hours
3
What percentage of the human body is water?
55-65%
All vegetables can be grouped into two main categories. Name them.
*To double your points, name the difference between the two groups.
Starchy and non-starchy
Starchy vegetables contain more calories and carbohydrates (potatoes, corn, peas). They also typically contain less fiber.
What is the difference between a complete and incomplete protein?
a complete protein contains all essential amino acids
incomplete proteins: nuts, seeds, whole grains, beans, tofu
At a minimum, adults need _______ minutes of physical activity per week.
*To double your points, how many days of strength training are recommended weekly according to the Physical Activity Guidelines for Americans?
150 minutes
2 days
List 4 food items that are classified as a complex carbohydrate.
*To double your points, describe the difference between complex and simple carbohydrates.
Brown rice, whole grain bread, oatmeal, potatoes, whole wheat pasta, corn
*Complex carbohydrates have longer chains of sugar molecules, therefore take longer for the body to break down. Complex carbohydrates are higher in fiber and have a more stable form of energy, keeping you fuller longer.
Besides coffee and tea, what are two other sources of caffeine in the diet?
chocolate, soda, energy drinks
What is the daily fiber recommendation for both men AND women?
Women: 21-25g
Men: 30-38g
As with all food groups, how much protein we need to consume daily is dependent on 5 things. Name those things.
Age, gender, height, weight, physical activity level
Out of light, moderate and vigorous intensity exercises, which ones count towards meeting physical activity needs?
*To double your points, how can you distinguish between light, moderate and vigorous intensity exercises?
moderate and vigorous
Vigorous intensity is 75-90% of your Maximum Heart Rate. Moderate intensity is 65-74% of your Maximum Heart Rate. Light intensity is 55-64% of your Maximum Heart Rate. Maximum heart rate is theoretically calculated by taking 220 and subtracting your age.