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?
-body craves highly palatable substances in recovery
-"Dilute" these foods with a healthy meal or snack containing protein to stabilize blood sugar & mood
-decreased sugar intake also decreases alcohol cravings and reduces relapse potential.
100
Two foods that are a great 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
-healthy unsaturated fats that can also be found in flax seeds, canola oil, and eggs
-brain function & beneficial for mental health.
Addiction damages the brain & often causes malnourishment so a diet full of omega-3's or omega-3 supplements like flax or fish oil 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 (aged cheese, tempeh, sauerkraut, or pickled foods) Milk is pasteurized (process that heats milk to kill bacteria) not fermented!
Probiotics = good bacteria that feed other good bacteria
High levels of alcohol consumption as well as substance use are linked to shifts in the gut microbiome
Disruption 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.
-nutritionally equivalent
-Frozen=more convenient & affordable
-Prevents food waste (pre-portioning)
-Out of season options available
100
True or False: Meats and Dairy products are the only sources of protein in our foods
What is.... False
Beans, soy, whole grains, nuts, seeds, and other legumes are all plant based protein sources
200
Americans consumes an average of how many grams of sugar everyday through food and drink?
A. 22
B. 38
C. 60
D. 77
What is D. 77 grams?
American adults consume an average of 77 grams of sugar per day. This adds up to around 60 pounds of added sugar annually.
- Men: Max of 9 teaspoons (36 grams or 150 calories) of added sugar per day.
- Women: Max of 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?
-Fruits, Vegetables, Grains, Protein, and Dairy
-check to see if plate is balaced out
-at least half of your grains whole
-different colored fruits and veggies
-lean protein options.
This is 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, neuropathy, 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.
200
Name the percentage of your plate that should be filled with fruits and vegetables
What is 50%
-Essential for a well-balanced diet
-Veggies help restore proper nutrition levels & improve skin and hair needs
-Blueberries high in antioxidants that boost immune system to clear toxins and prevent illness
-vitamin D, B vitamins, iron, and aminos not absorbed well during substance abuse
-Eat from all 5 food groups to prevent deficiencies
200
Yes or No: You should wash or rinse raw meat or poultry before you cook it
What is no
CDC 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
-white potatoes= complex carb because they contain both starch and fiber
-other foods listed are simple carbs
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 lost though breathing, perspiration, urine bowel movements
-Drink water to maintain good health
-Needs are dependent on your body weight
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 h/o chronic opiate, stimulant and alcohol use develop Ca & Mg deficiencies d/t to poor diet.
-Magnesium + calcium = absorption
Dark leafy greens and broccoli are great non-dairy sources of calcium!
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?
Low dopamine is made worse by continued poor eating habits (common in addiction) that support protein
-High protein diet = increase dopamine receptors
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
Benefits include:
-maintaining healthy bowels
-lowers bad cholesterol
-healthy weight
-stabilizes blood sugars
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.
Symptoms of B-vitamin (including B12) deficiencies can include poor appetite, fatigue, poor sleep, weakness, irritability and depression.
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
5. 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
-Needed for metabolism of protein, carbs, fats for energy use so it's SUPER important!
Other food sources: 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 1/2 cup serving of a Red Sweet Pepper contains 96mg per serving (that's 106% of your DV)
-70% of opioid and stimulant users are deficient in vitamin C. Chronic alcoholism can lead to vitamin C deficiency as well.
-antioxidant
-reduces risk of disease
-prevents iron deficiency
-needed for absorption of iron!
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 needed for all body functions. Your protein needs depend on your 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.
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 and both are important
-Soluble dissolves in water, helps lower cholesterol & blood glucose levels.
-found in oats, beans, berries, nuts.
-Insoluble fiber absorbs water, promotes regularity within the GI tract (forms "bulk")
-found in Wheat Bran, quinoa, brown rice, legumes, beans, lentils.
500
The three types of nutrients responsible for providing energy
Hint: Sugar falls under the carbohydrate group
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: these types of vitamins depend on dietary lipids (from the food you eat) for absorption
What is... Fat Soluble?
-Addictions deplete essential vitamins and minerals
-vitamins for addiction recovery are imperative
-Alcohol inhibits liver’s ability to produce digestive enzymes so they can't be broken down easily
-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, cantaloupe is 473, tomato 353mg 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)
-heart healthy mineral and electrolyte
-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
-fat provides 9 calories per gram
-Alcohol provides 7 calories per gram