Calories
What is the average amount of calories an adult should consume daily?
2,000 Calories.
Which food group is at the bottom of the food pyramid? How often should we consume these? Name some examples.
Vegetables. We should consume these multiple times a day, every day. Some examples include:
Carrots, beets, garlic, onions, squash, spinach, lettuce, kale...etc.
Name the three macronutrients.
Protein, Carbohydrates, Fats.
What is a micronutrient? Name the two types if micronutrients.
Essential nutrients the body needs to function. Only needed in small quantities. Vitamins & Minerals.
Everyone needs to consume the same number of calories.
False- everyone is different and may have different needs.
What should you do if you want to lose weight?
Burn more calories than is being consumed.
What types of foods are at the top of the food pyramid? How often should we consume these? Name some examples.
These are foods that are processed, high in sugar, trans fat, preservatives and should be consumed in extreme moderation. Some examples include:
pastries, candy, soda, processed meats, chips, fried foods...etc.
What is a macronutrient?
Essential nutrients obtained from food, needed in large quantities for the human body to function optimally.
What are the two types of vitamins?
Water soluble & Fat soluble.
Eating healthy and exercising regularly can help you live longer.
True!
What should you do if you want to maintain your weight?
Burn the same number of calories that is being consumed.
Moving up from the bottom, what two food groups are right above vegetables? What are some examples?
Fruits & Beans/Legumes
Some examples of fruit-
Kiwi, oranges, apples, bananas, grapes, blueberries, strawberries...etc.
Some examples of legumes-
Chickpeas, kidney beans, peas, black beans, lentils...etc.
What is a protein? Name some healthy examples of protein sources.
Made up of amino acids, the building blocks of life.
Some examples- Chicken, turkey, eggs, soy, beans, lean meat...etc.
Name some fat soluble vitamins.
Name some water soluble vitamins.
Fat- soluble - A, D, E, K
Water- soluble- B vitamins, C
All fats are bad.
False! There are many healthy fats, and there are unhealthy fats. Unhealthy fats would be trans fats, which can be found in pastries, baked goods, and fried foods.
What is a calorie? Why is it important?
A calorie is a unit of energy. It is used to calculate the amount of energy foods contain, and how much energy the human body needs for bodily function.
Which food groups are right below the top of the pyramid? Name some examples.
Animal products and oils. Some examples include- Eggs, olive oil, butter, cheese, milk, yogurt, chicken, turkey...etc.
What is a carbohydrate? Name some healthy sources.
sugar, fiber & starch. Main energy source for body.
Some examples- whole grains, beans, nuts/seeds, vegetables, fruits...etc.
Name some minerals the body needs.
Zinc, Iron, Calcium, Magnesium, Phosphorus, Sodium...etc.
All calories are created equal.
False! There is such thing as empty calories- food that contains calories, but ZERO nutritional value.
Try to limit these food choices!
What are some reasons why different people would need different amounts of calories per day? Explain.
Goals- If someone is trying to lose weight, they will need to consume less calories. If someone if trying to gain weight, they will need to consume more calories.
Activity levels- The more active someone is, the more calories they will need...ie. Mailman, waitress, dancer, marathon runner...etc.
Pregnancy- because of the developing baby, pregnant moms will need to consume more calories.
Which food group shares the same level on the food pyramid as the Nuts & Seeds group? Name some examples.
Whole grains & Potatoes.
Some examples- Rice, corn, quinoa, oats, wheat, rye, barley...etc.
What is a fat? Name some healthy sources.
Major source of energy, unsaturated, saturated, trans fat.
Some examples include- olive oil, salmon, nuts/seeds, coconut oil, real grass-fed butter...etc.
Why are vitamins and minerals important for the body?
They help fight diseases, help keep body strong and healthy, help keep immune system strong, helps maintain solid metabolism, to help the development of body, to enhance performance and overall wellbeing.
Being healthy means being physically active, mindfully eating balanced meals daily, managing stress/mental state, spending time with family, friends and being out in the community.
True! Being healthy is more than just eating fruits and vegetables! Think of it in a more holistic way- check in with your mind, body and spirit.
It's all about balance!