Whole Lotta Whole Grains
_______ helps lower cholesterol as well as move waste through the digestive tract.
Fiber
What is another word for salt/what is the mineral?
sodium chloride
Where do we find protein in our bodies?
muscle, skin, bone, and most body parts and tissue
T or F. The amount of fat matters more than the type of fat you are consuming.
F. Type of fat matters most
What is something I can do to make fried foods healthier?
-fry vegetables, smaller portions, avoid frying starches, do not add salt, use unsaturated fat oils
Name a way that we know something is made 100% from whole grains or primarily whole grains
-listed as first or second ingredient
-look at nutrition label
-look for the Whole Grain Stamp
-Look for "fortified" and "enriched"
-sugar is not listed as a top ingredient
What foods are lowest in sodium?
Most unprocessed foods: fruits, vegetables, whole grains, nuts, meats, and dairy
The following are potential impacts of too little protein EXCEPT
A. muscle loss
B. Weakening respiratory system
C. Weakening heart
D. Growth spurt
D. Growth spurt
Others include growth failure and even death
Which type of fat is healthiest and/or provides benefits? Unsaturated, saturated, or trans fat
Unsaturated (olive, avocado, sunflower, soy, canola oils, nuts, seeds, fish)
True or False. Red meat, chicken with skin, and cheese is associated with more weight loss while yogurt, nuts, and seafood is associated with more weight gain.
False
Whole grains offer a "complete package" of vitamins and minerals. Name 3 vitamins/minerals in whole grains.
-Vit. A, Vit B-1, 2, 3, 6, 9, Vit E, Iron, Magnesium, Phosphorus, Selenium
Most of the salt from our diet comes from:
A. The table salt we add to the plate
B. The salt we add while cooking
C. Restaurants/processed foods from stores
C. Restaurants/processed foods from stores
F. high blood pressure and cholesterol
What are some reasons low fat diets are not recommended?
-Usually higher in carbs (especially fast carbs that spike blood surgar)
-Usually higher in sugar, starch, and salt
-Usually not satisfying and you eat after shorter amounts of time/often continuing low fat foods
Fill it in! Half of plate should have fruits and veggies, quarter of plate (at least) for whole grains, quarter of plate for healthy proteins, drink water, tea, or coffee with little/no sugar, limit milk/dairy, use unsaturated fatty oils
Name 5 types of whole grains.
Barley, Oats, Rye, Brown Rice, Corn, Whole Wheat Flour, Bulgur, Farro, Spelt, Wheat Berries, Wild Rice, Colored Rice, Whole Cornmeal, Popcorn, Quinoa, Buckwheat, Amanth, Millet, Sorghum, Teff
Hyponatremia is ______ amounts of sodium in the blood while hypernatremia is _______ amounts of sodium.
Plant sources of protein decreases risk of many diseases due to what?
A. Less sodium
B. Less fat
C. Less sugar
D. All of the above
B. Less fat
T or F. It is healthier to choose full fat foods in smaller amounts than to choose low fat foods.
True
What are 3 changes we can make to have healthier eating habits?
-Read food labels, increase whole grains, decrease saturated fats, avoid trans fat, lower sodium intake, drink water, get protein from plant sources, eat more whole foods, prepare foods at home, choose whole foods, avoid processed foods
T or F. 2-3 servings per day of whole grains lower risk of mortality, cardio disease, type 2 diabetes, cancer mortality, several types of cancers
True
Name 3 ways of reducing sodium intake in your diet.
Read labels and go for foods with 140mg or less of sodium per serving
Prepare fresh foods instead of frozen/pre-packaged meals
Drain/rinse beans and vegetables
Boost flavor naturally with other herbs, spices, juices
Name 5 plant-based protein sources
legumes (lentils, beans, peas, soybeans), Nuts and seeds, Whole grains, many vegetables in large amounts (corn, broccoli, asparagus, brussels sprouts, artichokes)
Name 3 things we can do to lower unhealthy fat intake.
-fry foods in unsaturated fat oils/no trans fat
-Avoid frying starches, order smaller portions, share with a friend, fry vegetables
-look at nutrition labels and avoid trans fats
-focus on portion control and eating healthy fats
-fill more of your plate with whole foods (fruits, vegetables, whole grains)
-Keep skin on chicken but skip the breading
Which food offers a "complete package" of vitamins and minerals?
A. Complex proteins with 9 essential amino acids
B. Whole grains
C. Fiber
D. Unsaturated fat
B. Whole grains