Healthy Eating
Fruits & Vegetables
Proteins & Grains
Steps to Eating Healthy
Did You Know?
100
What is a healthy drink that everyone should have about 14 cups (3.3 liters) of per day.
Water!
100
Name at least two leafy greens
Arugula, Bok choy, Cabbage, Collard greens, Kale, Mustard greens, Spinach, Watercress, Swiss chard, etc.
100
This nutrient is good for our body. It helps us grow, build our muscles and organs.
Proteins
100
Healthy eating is consuming the right amounts of food and types of food in order to maintain a _______ _______.
Balanced Diet
100
Our diet not only affects our _________ health, but also our ____________ health.
physical, mental
200
Too much sugar in your diet can lead to these negative side effects (name at least two!)
Increased weight, increased risk of heart disease, raised blood pressure, risk of developing diabetes, dental issues, etc.
200
Name at least two vital nutrients found in vegetables.
Potassium, folate, vitamin A, vitamin C, vitamin E.
200
The two major nutrients that can be found in the dairy products are:
Protein and calcium
200
This is something you can do when purchasing foods from the store to ensure they contain your needed daily nutrients, or keep track of your sugar and salt intake.
Read the ingredients/nutritional facts on packaging (or Google the foods if not listed!).
200
Healthy eating means never having anything unhealthy. True or False?
False! A healthy diet will always include some kind of processed foods, but focusing on eating balanced portions of each food group is the key!
300
Too much salt in your diet can lead to these two negative side effects
Raise your blood pressure and increases the risk of heart disease/stroke
300
Name at least two vital nutrients found in fruits.
Vitamin C, Vitamin A, Folate, Potassium, Magnesium, Vitamin E, Zinc, Phosphorous, and Iron.
300
TRUE OR FALSE: Carbohydrates can be found in meat, poultry and fish products.
False. It is found in bread, pasta, cereals and potatoes but not in meat.
300
Healthy ____ and ____ can help lower cholesterol and improve blood circulation.
fats and oils
300
How much of the world does not consume enough dairy products in their diets?
Around 70-80% of people globally do not meet recommended dairy intake levels due to factors like lactose intolerance and cultural dietary practices.
400
Name the 6 food groups (points will be given for the main four food groups!)
whole grains, protein, oils, fruits, vegetables, and water
400
For adults, this is how many servings (1/2 a cup = 1 serving) of fruits and vegetables you should be eating per day.
7 to 10 servings per day!
400
This is the percent of protein per day that an adult should eat.
25% (between 20-30% based on age, gender, and health).
400
What are things to limit in order to eat a healthy diet?
Highly processed foods (i.e junk foods), eating sugars, eating high salt content, consuming alcohol, etc.
400
Monounsaturated and polyunsaturated fats (found in foods like avocados, nuts, seeds, and olives) are very healthy for you, but these kinds of fat are not (two types).
Saturated fat and trans fat (found in processed foods and high sugar foods like ice cream).
500
Rather than using a "food pyramid", now there is a "Healthy Eating _____" that visually shows the amount of fruits, vegetables, proteins, and grains that an individual should eat.
Plate!
500
Apart from vitamins and minerals, ____ is also found in most fruits and vegetables.
Fiber
500
This is the amount of servings per day that adults should eat of whole grains (1/2 a cup = 1 serving).
6-8 servings.
500
What are things to add to your routine to increase your healthy eating habits?
Look up healthier versions of your favorite foods, schedule days to meal prep, pick whole grain options, increasing consumption of fish, eating reasonable portions, etc.
500
True or False: Healthy food can limit cravings, are cheaper than unhealthy alternatives, and can be more effective than exercise.
True! Foods rich in fiber and omega-3 fatty acids give you that “full” sensation and remove the desire to snack in between meals, buying healthy reduces takeout expenses, and the majority of weight loss and muscle gain is achieved through diet.