Mind over Matter
T or F: Eating food slowly is a method of mindful eating so you can feel more full and satisfied.
True! Eating food slowly allows us to use all of our 5 senses which make us feel satisfied. Additionally, eating food slower can help with digestion.
T or F: Honey is a type of natural sugar that can have nutrients and minerals like Vitamin C and Magnesium.
True!
T or F: The first ingredient on a food label is the ingredient that is used the least in that specific food.
False. The first ingredient shown is the ingredient that is found most in the food.
T or F: Eating proteins can regulate your hormones, build muscles after exercise, and regulate tissues.
True
Teens your age should get at least ___ minutes of physical activity a day.
A. 20
B. 30
C. 60
Children need 60 minutes of physical activity daily for improved physical and mental health, including stronger bones and muscles, better heart and brain health, and reduced risk of chronic diseases like obesity and type 2 diabetes!
What can happen when you wait too long to eat?
You aren't listening to your body cues and will most likely overeat.
Which statement is the lie?
1. Pasta sauces contain an abundance of added sugar.
2. Fruit juices are the best option for drinks.
3. High intake of added sugar can cause tooth decay.
2. Fruit juices are the best option for drinks.
This is the lie! Fruit juices can sometimes have even more sugar than sodas.
What is 1 example of an unsaturated fat and 1 example of a saturated fat?
Unsaturated: avocado, nuts, seeds, fish
Saturated: butter, cream, red meats
Which Statement is True?
1. A single portion for oils/fats should be the size of your fist.
2. A portion of protein should be the size of 2 of your palms.
3. A portion for fruits and vegetables should be as much as you can fit into your cupped hands.
A portion for fruits and vegetables should be as much as you can fit into your cupped hands.
You need at least 5 portions of fruits and vegetables a day!
How many cups of water should you drink a day?
8-10 cups of water a day
On a scale of 1-10 with 1 being starving and 10 being stuffed, when should you start eating and when should you stop eating?
Start eating at 4 when we are slightly hungry and stop eating at 7 when we are just satisfied.
What does "Total Sugar" on the food label entail?
Its the amount of natural sugar & added sugar.
Name 2 nutrients we should look for more of on a nutrition label?
Dietary Fiber, Protein, Calcium, Vitamins
Name the five food groups on MyPlate
1. Grains
2. Protein
3. Fruits
4. Vegetables
5. Dairy
What is the benefit of stretching before and after a workout?
Stretching helps relieve tension in our muscles and joints, and prevents injuries. Dynamic stretching can be a good way to warm up your muscles before a workout. Static stretching is a good way to cool down after a workout.
What is it called when you eat because you’re feeling stressed, sad, angry, and not because you're hungry?
Emotional Eating
What is the difference between natural sugar vs. added sugar?
Natural sugars are sugars that naturally occur in whole foods. Added sugar is extra sweeteners added during the processing/preparation stage.
What does the % Daily Value on a food label indicate?
The % Daily Value on food labels refers to how much a specific nutrient in one serving of food contributes to the total daily recommended intake based on a 2,000-calorie diet
Name 1 example of a refined grain and 1 example of a whole grain
Refined Grains: white rice, white bread, pasta
Whole Grain: brown rice, quinoa, whole-wheat bread
Aerobic: "With oxygen," involving continuous movement fueled by oxygen from the air.
running, swimming, walking
Anaerobic: "without oxygen" involves short bursts of high-intensity movement fueled by energy stored in muscle
weightlifting, HIIT
What is the role of our brains and hormones? How does this affect when we are hungry or full?
The brain detects hunger through a combination of signals from the stomach, blood sugar levels, and hormones. They can be produced by the stomach that signals hunger when the stomach is empty, they signals the brain to stop eating when we’re full, and can be released from fat cells that can trigger hunger.
How many tsp of added sugar should teens and kids have at maximum a day?
6 TSP
Name the 5 parts of a nutrition label
1. Serving Size
2. Calories
3. Nutrients (total fat, cholesterol, protein, etc)
4. Daily % Value
5. Key Ingredients
What are some key differences between refined grains and whole grains?
- Whole grains are not stripped of their nutrients in the process of making them
- Whole grains are rich in fiber, vitamins, and minerals while refined grains are not
-Refined grains have bran and germ removed, making it extra starchy and can raise our blood sugar
Name 5 exercises that each work out a different muscle group.
Chest: chest press, push ups
Back (lats, trapezius, rhomboids): Lat pulldowns
Legs: (quadriceps, hamstrings): hamstring curls, leg extensions, squats, leg press
Glutes: Squats, lunges, leg press
Arms (biceps, triceps): bicep curls, tricep extensions, hammer curls
Shoulders (deltoid, rotator cuff): shoulder press
Abdominals: crunches, planks