Carbohydrates
Miscellaneous
Micronutrients
Fruits & Veggies
Protein
100
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. Research shows that decreased sugar intake also decreases alcohol cravings and reduces relapse potential.
100
Two foods that are a good source of Omega 3 F.A's include...
A. Walnuts and Fatty Fish
B. Hazelnuts and Bread
C. Tofu and Butter
D. Almonds and Sunflower Seeds
A. Walnuts and Fatty Fish
Omega-3 fats are healthy unsaturated fats that can also be found in flax seeds, canola oil, and eggs.
Fatty Acids are critical to the body being able to produce and rehabilitate itself. Omega-3’s help the production of hormones which help the heart, support cell membranes, reduce inflammation, and much more. Omega-3’s have been proven to improve mental health and brain functioning.
Addiction damages the brain and often causes malnourishment in those who become addicted to drugs and alcohol. A diet full of Omega-3’s and supplements rich in Omega-3’s are of great need in recovery.
100
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. Milk is pasteurized (process that heats milk to kill bacteria) not fermented!
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.
High levels of alcohol consumption as well as substance use are linked to shifts in the gut microbiome. Disruption in the gut microbiome has an impact on mood, emotions, behavior, anxiety disorders and depression.
100
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.
100
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
200
Americans 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.
- Men should consume no more than 9 teaspoons (36 grams or 150 calories) of added sugar per day.
- For women, the number is lower: 6 teaspoons (25 grams or 100 calories) per day. Consider that one 12-ounce can of soda contains 8 teaspoons (32 grams) of added sugar! There goes your whole day’s allotment in one slurp.
200
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 well-balanced and diversified diet that is rich in whole foods from the five recommended food groups – fruits, vegetables, grains, proteins and dairy – is a good daily discipline to follow for anybody, not just those in recovery.
200
True or False: Zinc deficiency has been linked to greater rates of depression, irritability, apathy, and confusion, all of which can complicate recovery and increase the risk of relapse.
What is True
Heavy substance use can not only interfere with our ability to feed ourselves in a healthy way, but it can also prevent the absorption of certain nutrients and damage the physical functions of our bodies.
Those with AUD get a bulk of their daily calories from alcohol instead of food sources containing zinc, such as whole grains and nuts.
Heavy alcohol consumption also decreases the gut’s ability to absorb zinc which is called "leaky gut" which increases the likelihood of developing an alcohol-related liver disease.
200
Name the percentage of your plate that should be filled with fruits and vegetables
What is 50%
In general, fruits and veggies are essential to a well-balanced diet. Vegetables help restore proper nutrition levels, as well as improve skin and hair needs. Fruits also play an essential role in a healthy diet. Blueberries especially are full of antioxidants that help boost your immune system to clear harmful toxins. Bananas also contain tryptophan, which supports serotonin, which promotes relaxation and proper sleep.
Certain nutrients are not absorbed as well in the body during substance use, such as vitamin D, B vitamins, iron, and amino acids. Make sure your plate contains foods from all 5 food groups to prevent vitamin and mineral deficiencies.
200
Yes or No: You should wash or rinse raw meat or poultry before you cook it?
What is no
Centers for Disease Control and Prevention states that washing meat, chicken, turkey, or eggs can cause bacteria found on the surface to spread to the sink, ready-to-eat foods, kitchen utensils, and counter surfaces. This is called cross-contamination. Cooking to the right temperature kills off the bacteria.
Source: CDC's How to Prevent Food Poisoning "10 Dangerous Food Safety Mistakes"
300
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.
300
According to the Academy of Nutrition and Dietetics, generally healthy men and women need at least __ cups of water in order to help replenish the amount of water that is lost...
a. 6 for men, 9 for women
b. 9 for men, 4 for women
c. 13 for men, 9 for women
d. 18 for men, 13 for women
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. Many other health factors impact your fluid needs. General needs can be calculated using 1ml/kcal or for adults 30-35ml/kg.
Fun fact: Tomatoes and watermelons, for example, are 90% or more water
300
This food item is the best source of calcium
A. Milk
B. Kale
C. Yogurt
D. A and C
E. Canned Sardines
What is E. Canned Sardines?
People with a history of chronic opiate, stimulant and alcohol use develop calcium and magnesium deficiencies due to poor diet. Calcium and magnesium deficiencies are the major factors of pain and nervous/muscular disorders among those in recovery during detox programs.
Calcium and magnesium work hand-in-hand to support bone, heart, and nerve/muscle health. Magnesium is needed for calcium absorption.
Non-Dairy Sources: 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.
300
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.
300
This feel-good chemical in our brain requires amino acids from an adequate amount of protein in our diet in order to create more of itself.
- Histamine
- Dopamine
- Epinephrine
- Vasopressin
What is dopamine?
The low function of dopamine is made worse by continued poor eating habits (common in addiction) that supply little of the necessary protein-building blocks that the body uses to create more dopamine.
A diet higher in protein can increase dopamine receptors and provide enough amino acids to balance the body’s dopamine levels.
400
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
Fiber has multiple health benefits including:
1. Normalizing bowel movements
2. Stabilizes blood glucose
3. Lowers cholesterol levels
4. Healthy weight maintenance
5. Helps maintain healthy bowels
400
A Vitamin exclusively found in animal protein
A. Zinc
B. Vitamin D
C. Selenium
D. B12
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What is D. B12
B12 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. Symptoms of B-vitamin (including B12) deficiencies can include poor appetite, fatigue, poor sleep, weakness, irritability and depression.
Zinc is a common mineral deficiency among people with a history of SUD. It can an be found in other non-animal sources including nuts, whole grains, beans.
400
This meal choice would be best suited for someone with a thiamin deficiency
1. chicken breast with a spinach salad
2. pork chop with brown rice
3. eggs with feta cheese
4. pepper and cheese quesadilla
4. tofu and broccoli stir fry
What is ... 2. pork chop and brown rice?
Up to 80% of people with an addiction to alcohol develop a thiamin deficiency. Thiamine (B1) has various critical functions throughout the body including the processing of proteins, fats, and carbohydrates to be used as energy by the heart and brain. Alcohol use causes thiamine deficiency in a few different ways, and if allowed to become severe, it can lead to a potentially life-threatening condition called beriberi. Symptoms include loss of appetite, weakness, pain in the limbs, shortness of breath, and swollen feet or legs.
Other food sources of thiamin include: fortified breakfast cereals, trout, liver, black beans, whole grains
400
The best source of Vitamin C
A. Orange
B. Sweet Red Pepper
C. Strawberry
D. Cantaloupe
What is B. Red Pepper?
A Sweet 1/2 cup serving of a Red Sweet Pepper contains 96mg per serving (that's 106% of your DV)
Current research states that about 70% of opioid and stimulant users are deficient in vitamin C. Chronic alcoholism can lead to vitamin C deficiency from malnutrition, malabsorption of nutrients, etc.
Why is this important? Vitamin C is an antioxidant known for wound healing, collagen synthesis, and its assistance in absorption of iron from food.
400
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.
500
What is a type of carbohydrate your body cannot digest?
Hint: it is NOT a specific type of food
What is Fiber?
Fiber comes in 2 forms: soluble and insoluble.
Soluble dissolves in water and helps lower cholesterol and blood glucose levels. This kind of fiber can be found in oats, beans, berries, nuts.
Insoluble fiber absorbs water, promotes regularity within the GI tract (forms "bulk") and can be found in Wheat Bran, quinoa, brown rice, legumes, beans, lentils.
500
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.
500
Vitamins A, D, E, and K are ______ soluble
Hint: vitamins are broken down into two categories based on their solubility
What is Fat Soluble
Addictions deplete essential vitamins and minerals that your body needs to function properly. This is why vitamins for addiction recovery are imperative to getting yourself healthy again.
Alcohol, for example, inhibits the liver’s ability to produce digestive enzymes. This makes it difficult for the body to absorb proteins, fats, B vitamins, and fat-soluble vitamins.
Fat-soluble vitamin status is largely dependent on adequate digestion and absorption of dietary fat.
500
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
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, proteins, and dairy (milk and yogurt)
Potassium is known as a heart healthy mineral and electrolyte that assists with nerve function, muscle contraction, regulates heart rhythm, and helps move nutrients into cells and waste products out of cells. A diet rich in potassium helps to offset some of sodium's harmful effects on blood pressure.
500
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