Activity
What is the minimum amount of time that you should be active in a day?
60 mins/1 hour
What is the recommended number of servings of fruits and vegetables per day?
5 servings
This macronutrient helps build healthy tissues and muscles
Protein
Diabetes is a health condition that affects how your body turns food into _________.
Energy
How many hours of sleep are preteens and teenagers supposed to get?
8-10 hours
Name 3 benefits of daily physical activity
Boosting your mood, having more energy, helping you sleep better, protecting your heart, building strong bones and muscles, and lowering your risk of serious long-term sickness.
What do we want to drink most of the time and what do we want to avoid drinking?
Drink more water and milk; avoid drinks with added sugars.
This macronutrient gives our body energy. Hint: it is found in fruits, whole grains, and many other foods
Carbohydrates
What are 3 healthy lifestyle choices to help prevent Type 2 Diabetes?
Daily physical activity, healthy/balanced diet, limit sugary drinks, maintaining a healthy weight, managing blood pressure, lowering stress, getting 8 hours of sleep
Why is it important to be screened every year?
To ensure that you are in healthy ranges or receive guidance on any out-of-range results.
This type of exercise strengthens your heart and lungs, because it is done continuously.
(Ex. running, biking, and swimming).
Endurance
Name three sources of fiber rich carbohydrates
Fruits, vegetables, beans, whole grains
This macronutrient promotes healthy nerve and brain functioning and is found in oils, nuts, seeds, peanut butter, and fish
Fats
What are some common signs and symptoms of Hyperglycemia?
increased thirst, frequent urination, blurred vision, unusual fatigue, rapid weight loss
Name 3 healthy ways to manage stress/anxiety
Regular physical exercise, deep breathing mindfulness, staying connected with supportive people, eat a nutritional diet, stay hydrated, make a plan to complete tasks on time
How does exercise help prevent
Type 2 Diabetes?
The body's improved response to insulin/ increased insulin sensitivity
Name 3 sources of lean or plant based proteins
Beans, fish, poultry, wild game, soy, eggs, nuts, seeds
What type of carbohydrate cannot be broken down in our body and is beneficial to our health (good for digestion, heart health, and blood sugar levels)
Fiber
Name 3 long-term health complications of uncontrolled Diabetes?
Heart Disease, Vision Loss, Kidney Disease, Nerve Damage, Amputations
What is the recommended screen time limit?
Name a healthy alternative activity you can do instead of being on screens?
Less than 2 hours
Play outside with friends, make a healthy meal or snack, read a book, walk your dog, take a bike ride, organize your living space
Name 3 characteristics of a safe and effective workout.
Eat healthy foods, be properly hydrated, wear appropriate shoes and clothing, stretch before and after, warm-up exercises, cool-down exercises, correct exercises/weights, ???????
Breakfast should be high in these two nutrients and low in this nutrient.
High in protein and fiber; low in sugar
Name the type of healthy fat and the 2 types of unhealthy fat & food sources.
Healthy= unsaturated (oils, salmon, tuna, nuts, seeds, peanut butter),
Unhealthy= saturated & trans (cheese, chips, butter, shortening)
What is the Healthy Range for an A1c Test and the range for a Random Blood Sugar?
Less than 5.7% for A1c
Less than 140 for a Random Blood Sugar
Why is it important to see a doctor annually?
Seeing a doctor every year helps catch health problems early, track your vital signs, update your vaccines, and give advice to keep you strong and well.