Cravings

Balanced Meals

100

The recommended number of meals to eat in 1 day.

3

200

There should be ____ hours between each of your meals during the day.

4-6 hours

300

Vegetables should take ___ of your plate at lunch and dinner.

1/2

400

If eating pasta, it should take up __of your plate.

1/4

500

Contains 2-3 diff. food groups and is about 200-400 calories. 

a healthy snack

Protein

100

3 examples of animal proteins are....

1. Meat

2. Eggs

3. Dairy products 

200

3 examples of a plant-based protein are..

1. lentils 

2. pumpkin seeds

3. Edamame beans

300

3 protein rich breakfast foods are...

1. eggs

2. peanut butter

3. yogurt

400

If you eat chicken, it should take up __ of your plate.

1/4

500

Name 2 ways that protein rich foods reduce food cravings.

1. decreases hunger hormones

2. takes longer to digest

Sleep Hygiene

100

This stimulant is found in coffee, black tea and energy drinks.

caffeine

200

This type of high-calorie food is most commonly craved after a poor night’s sleep due to the body seeking quick energy.

sugar + refined carbohydrates

300

Exposure to ____light before bed (from TV or phones), can disrupt melatonin production and lead to poor sleep.

blue light

400

True or False, Exercising during the day will keep you awake at night.

False! exercise helps to improve sleep quality.

500

4 bedtime activities that promote relaxation and reduce stress include...

1. yoga

2. meditation

3. reading

4. mindfullness

Hunger Meter

100

3 symptoms of "early hunger" are...

1. starting to think about food

2. your stomach feels empty

3. difficulty concentrating 

200

3 symptoms of late hunger are...

1. irritability  

2. headache

3. dizziness

300

This beverage can help reduce food cravings.

water

400

3 symptoms of "over-eating" are..

1. Stomach fullness that it is uncomfortable to move around or bend over.

2. Heart burn/ acid reflux and Burping.

3. Feeling lethargic and needing to lie down. 

500

3 things that can cause food cravings (unrelated to nutrition/ food).

1. lack of sleep

2. certain medications

3. uncomfortable emotions

Myth Busters

100

Juicing is a healthy way to manage food cravings.

False! Juice triggers hormones that incr food cravings. And "juicing diets" are void of many essential nutrients.

200

We should avoid fat in order to decrease food cravings. 

False! Fat helps us feel full and decrease food cravings- best to choose healthy fats and limit added fats like margarine, mayo and salad dressings to 2-4 Tbs/ day.

300

Food cravings are a sign of dehydration.

True. Sometimes our body craves food when we are dehydrated.

400

We should skip "carbs" to avoid food cravings?

False! Good carbs like oatmeal, sweet potatoes and whole wheat bread help to keep us full and satisfied after meals.

500

Name 3 scenarios where snacking can be healthy?

1. meal is delayed past 6h 

2. need to have smaller meals due to symptoms like heart burn

2. increased physically activity (i.e. at least 30mins of vigorous activity/ strength training).