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?
-Add a protein source to any of those choices 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 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, eggs
-help the body rehabilitate itself
-improve mental health (anxiety and depression), brain functioning, heart health, prevent stroke, lowers cholesterol and blood pressure, lowers inflammation
-Addiction damages the brain and often causes malnourishment which is why omega 3's are super important for 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 also found in other fermented foods like aged cheese, tempeh, sauerkraut, or pickled foods. Milk is pasteurized (process that heats milk to kill bacteria) not fermented!
-Probiotics are live bacteria that help keep your gut healthy and functioning well
-Alcohol & Substance abuse shifts gut microbiome
-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
According to the American Heart Association, American adults consume ___ teaspoons of sugar everyday...
A. 22
B. 38
C. 60
D. 77
What is D. 77 teaspoons?
American adults consume an average of 77 teaspoons of sugar per day. 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.
- Women should consume no more than 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.
-Make at least half of your grains whole
-different colored fruits and veggies
-lean proteins
-good daily discipline to follow for anybody, not just those in recovery.
200
Micronutrients are _______ and _______ that are essential nutrients for development, disease prevention, and wellbeing.
A. Enzymes and Chemicals
B. Specific Foods and Dietary Supplements
C. Antioxidants and Proteins
D. Vitamins and Minerals
What is... D. Vitamins and Minerals
-Micros, although needed in small amounts, are important for different bodily functions. Each serve a different purpose.
-Only come from the food you eat as they are not produced in your body (vitamin D is the only exception)
200
Name the percentage of your plate that should be filled with fruits and vegetables
What is 50%
-essential to a well-balanced diet
-No single fruit or vegetable provides all of the nutrients you need to be healthy. It's all about variety!!
-USDA and CDC Recommendations: 1.5-2 cups per day of fruit and 2-3 cups per day of veggies
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 per day...
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
-Lost though breathing, perspiration, urine and bowel movements
-Need a constant supply of water to maintain good health
-1ml/kcal (based on total kcals) or 30-35ml/kg (based on body weight)
-Watermelon and strawberries contain 91% water
-Tomatoes and cucumbers contain 95% water
300
Calcium is a most often associated with healthy bones and teeth, but it also supports nerve, muscle, and heart health. 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?
-deficiency is common in chronic opiate, stimulant and alcohol users d/t poor diet
-pain and nerve/muscular disorders in recovering addicts
-Calcium and magnesium= best friends. 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)
High protein diet = balance 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
400
A Vitamin almost exclusively found in animal protein
A. Zinc
B. Vitamin D
C. Selenium
D. B12
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What is D. B12
-Most abundant in fish, meat, poultry, eggs, and dairy
-Symptoms of deficiency include poor appetite, fatigue, poor sleep, weakness, irritability and depression.
-non-animal sources (in very small quantities) including yeast, nuts, beans, fortified foods, mushrooms
400
This meal choice would be best suited for someone with a thiamine deficiency
1. chicken breast with a spinach salad
2. pork chop with brown rice
3. eggs with feta cheese
4. pepper and cheese quesadilla
What is ... 2. pork chop and brown rice?
Up to 80% of people with an addiction to alcohol develop a thiamine deficiency. Thiamine (B1) is needed for energy metabolism of proteins, fats, and carbs.
-Symptoms: loss of appetite, weakness, pain in the limbs, shortness of breath, and swollen feet or legs.
-Also found in 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
-antioxidant
-needed for iron absorption
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?
-Essential to good health
-Needs based on body weight (if you'd like to know what your daily protein needs are, let me know)
-10% to 35% of your calories should come from protein
-Example: 2,000 calories daily, 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?
-2 forms: soluble & insoluble
-Soluble dissolves in water and helps lower cholesterol and 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: vitamins are broken down into two categories based on their solubility. What category do these vitamins fall under?
What is Fat Soluble?
-Alcohol inhibits the body's ability to produce the enzymes needed to digest fat
-Fat soluble vitamins are most abundant in high fat foods and are much better absorbed into your bloodstream when you eat them with a healthy 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.
-Recommendation: 2600mg for women and 3400mg for men.
-Other Sources: potatoes, oranges, proteins, and dairy (milk and yogurt)
-Electrolyte and mineral, helps move waste out of the body
-Lowers sodium and 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