Carbohydrates
People recovering from alcohol use disorder tend to crave what in sobriety?
A. Fatty foods
B. Salt
C. Sugar
D. All of the above
What is D. all of the above?
The body is craving highly palatable substances in recovery. "Dilute" these foods with a healthful meal or snack containing a protein source to stabilize blood sugar and mood levels. Decreased sugar intake has been shown to decrease alcohol cravings and reduce relapse potential.
Two foods that are a good source of Omega 3 Fatty Acids include...
A. Walnuts and Fatty Fish
B. Hazelnuts and Green beans
C. Orange Juice and White bread
D. Hamburger and Almonds
A. Walnuts and Fatty Fish
Omega-3 fats are healthy unsaturated fats found in fatty fish (salmon, anchovies, sardines), Walnuts, flax seeds, canola oil, eggs, etc.
Omega-3 fats are a type of polyunsaturated fatty acid that may offer health benefits, such as:
This item listed is not considered to be a probiotic food
A. Yogurt
B. Miso
C. Kimchi
D. Milk
What is D. Milk:
Probiotics are found in fermented foods like kimchi, yogurt, aged cheese, tempeh, miso, sauerkraut, or pickled foods.
Probiotics are made up of good bacteria that helps keep your body healthy and working well. This good bacteria helps you in many ways, including fighting off bad bacteria when you have too much of it.
I always recommend probiotics in food before purchasing a bottled probiotic supplement off of the shelf.
True or False:
Fresh produce is healthier than frozen produce
What is...
False.
Both fresh and frozen produce are nutritionally equivalent. Frozen is often a more convenient and affordable option because of food waste prevention and out of season fresh fruits/vegetables.
True or False: Meats and Dairy products are the only sources of protein in our foods
False
Beans, soy, whole grains, nuts, seeds, and other legumes are all plant based protein sources
The average American consumes an average of how many teaspoons of sugar everyday through food and drink
A. 22
B. 38
C. 60
D. 77
What is D. 77 teaspoons?
American adults consume an average of 77 grams of sugar per day, more than 3 times the recommended amount for women. This adds up to around 60 pounds of added sugar annually – that's six, 10-pound bowling balls!!
The numbers are even worse for children.
The total number of food groups seen on the MyPlate Diagram
A. 3
B. 4
C. 5
D. 6
What is C. 5?
MyPlate contains 5 groups all together including Fruits, Vegetables, Grains, Protein, and Dairy. When making a plate, check to see if it's balanced. Make at least half of your grains whole, incorporate different colored fruits and veggies, and choose lean protein options.
A mineral known for making strong teeth and is most commonly found in toothpaste or water is known as…
What is Fluoride
Most commonly found in water or our toothpaste. Fluoride helps prevent tooth decay by making teeth more resistant to plaque bacteria and sugars in the mouth.
Fluoride can also be found in soil and plants
Name the percentage of your plate that should be filled with fruits and vegetables
What is 50%
Yes or No: You should wash or rinse raw meat or poultry before you cook it?
What is no
Do not wash or rinse raw meat or poultry before you cook it. Washing can cause bacteria found on the surface of meat or poultry to spread to ready-to-eat foods, kitchen utensils, and counter surfaces. This is called cross-contamination. Cooking to the right temperature kills the bacteria.
Which of the following is an example of a complex carbohydrate food?
A. Wonder bread
B. White potato
C. Sweet potato
D. White Rice
E. B and C
What is ...
E. White Potato and Sweet Potato
Although these other food choices (white bread, white rice) and "white" foods are normally known for being the simple carb foods we should avoid, white potatoes are the exception on this list and are considered a complex carb because they contain both starch and fiber.
Complex carbs are used as the body's main source of energy. Individuals with Diabetes should especially focus on replacing their carb sources with complex carbs because they help manage blood sugar spikes after meals too.
The recommended amount of water in cups men and women should drink per day
a. 9 for men, 4 for women
b. 18 for men, 13 for women
c. 13 for men, 9 for women
d. none of the above
What is...
C. 13 cups for men, 9 cups for women
Water is lost though breathing, perspiration, urine and bowel movements. Therefore, we need a constant supply of water to maintain good health. 80% of our water intake comes from fluids while the other 20% comes from food.
Fun fact: Tomatoes and watermelons, for example, are 90% or more water
This food item is the best source of calcium
A. Milk
B. Broccoli
c. Yogurt
D. A and C
E. Canned Sardines
What is E. Canned Sardines?
Milk and yogurt are the obvious calcium-rich foods on the list because they are dairy products. However, many non-dairy foods contain calcium including dark leafy greens, broccoli, spinach, and kale. Canned sardines contain the bone which is rich in calcium and ultimately is the best source on this list.
True or False: You should only eat raw vegetables because if you cook vegetables, all of the vitamins are cooked away.
What is false?
Cooked vegetables still contain vitamins, minerals and fiber and can very nutritious. Stick to techniques such as roasting and steaming instead of boiling.
Adequate protein intake will increase the neurotransmitter that helps control the brain's reward and pleasure centers called what?
What is dopamine?
Adequate protein intake increases dopamine, the messenger in the body responsible for controlling the brain's reward and pleasure centers.
The amount of fiber in grams that is recommended for women and men to consume daily
A. 38g for women, 48g for men
B. 25g for women, 38g for men
C. 15g for women, 30g for men
D. 10g for women, 15g for men
What is...
B. 25g for women, 38g for men
Although, the body can't use fiber as fuel. Fiber has multiple health benefits:
1. Normalizing bowel movements
2. Stabilizes blood glucose
3. Lowers cholesterol levels
4. Healthy weight maintenance
5. Helps maintain healthy bowels
A Vitamin/Mineral exclusively found in animal protein
A. Zinc
B. Vitamin D
C. Selenium
D. Cobalamin
What is D. Cobalamin
B12 (Cobalamin) only be found in fish, meat, poultry, eggs, and dairy products. Many individuals who are vegan or vegetarian tend to be deficient in both Vitamin B12 and Zinc.
Zinc can also be found in other non-animal sources including nuts, whole grains, beans.
Selenium is found in most organ meats, brazil nuts, and seafood.
This meal choice would be best suited for someone with a thiamin deficiency
1. chicken breast and apple
2. pork chop and enriched white rice
3. hamburger and broccoli
4. tofu and pepper stir fry
What is ...
2. pork chop and enriched white rice?
Up to 80% of people with an addiction to alcohol develop a thiamin deficiency. Thiamin deficiency can present as weakness, poor memory/concentration, irritability, loss of appetite, swelling in extremities.
Other food sources of thiamin include: fortified breakfast cereals, trout, black beans, whole grains, yogurt, milk
The best source of Vitamin C
A. Orange
B. Bell Pepper
C. Kiwi
D. Strawberry
What is C. Kiwi?
Kiwi contains about 167mg of Vitamin C per cup which is over 185% daily value! Vitamin C is necessary for wound healing, immune function, and it is known for improving the absorption of non-heme or food iron
The daily minimum requirement for protein
A. 40 Grams
B. 50 Grams
C. 60 Grams
D. None of those
What is D. None of those?
Protein is essential to good health. You need it to put meat on your bones and to make hair, blood, connective tissue, antibodies, enzymes, and more. The RDA for protein is 0.8g/kg of body weight.
Anywhere from 10% to 35% of your calories should come from protein. So if your needs are 2,000 calories, that's 200–700 calories from protein, or 50–175 grams. The recommended dietary allowance depends on many factors including body weight, protein status, previous medical history, etc.
What is a type of carbohydrate your body cannot digest?
Hint: it is NOT a specific type of food
Fiber is important for keeping the digestive tract working smoothly. Fiber moves through the intestine and absorbs water. The undigested fiber creates "bulk" so the muscles in the intestine can push waste out of the body.
The three types of nutrients responsible for providing energy
Hint: Sugar is a type of carbohydrate
What is carbohydrates, proteins, and fats.
Every type of food you eat is a combination of carbohydrates, protein and fats. Each play a specific role in your body to allow it to function properly.
Vitamin A, D, E, K are....
Hint: vitamins are broken down into two categories based on their solubility
What are fat soluble vitamins?
Your body depends on the fat you eat to absorb these nutrients.
Fruits that are highest in potassium are
a. raspberry, apple, starfruit
b. grape, mango, peach
c. kiwi, tomato, cantaloupe
d. Blackberry, plum, papaya
What is c. kiwi, tomato, cantaloupe
guava is kiwi is 562 mg, tomato 353mg, cantaloupe is 473 mg per 1 cup serving.
Daily recommendation is approximately 2600mg for women and 3400mg for men.
Other sources include potatoes, oranges, legumes, meats, poultry, fish, milk, yogurt, and nuts.
One gram of protein contains ____ amount of calories
A. 7 calories
B. 4 calories
C. 12 calories
D. 9 calories
What is B. 4 calories?
Carbohydrates provide 4 calories per gram, protein provides 4 calories per gram, and fat provides 9 calories per gram.
Calories from alcohol: 7 calories per gram