Daily
This is the minimum number of fruits and vegetables that one should eat every day
What is 5
This is the number of minutes of exercise you should get per week for better health and weight loss
What is 150 minutes?
These are 2 examples of dairy foods
What are milk, soy milk, oat milk, almond milk and yogurt?
This is the amount of food that is suggested on the food label
What is serving size
Managing this will make it easier to eat healthy and lose weight
What is stress?
This is the number of glasses of water you should drink every day
What is 8?
This is the goal for the number of calories you should burn in 1 week with exercise
What is 2,000?
This is the area of the grocery store where you should start your shopping and spend majority of your time and money
What is shop the perimeter?
This is a strategy to eat healthy when eating out
What is plan out what you will eat before you go out, ask server to pack up 1/2 of you meal, choose a vegetable and salad for your sides?
This hormone is an appetite stimulant, can lead to greater intakes of more highly processed food, increases blood sugar and leads to increased formation of abdominal fat
What is cortisol?
These are something that is discussed in class that is part of your homework for the week. It is designed to help you change your behaviors in regard to food and exercise
What is skill boosters?
This is an example of strength building exercise
What are Lifting weight
Using resistance bands
Squats
Lunges
Pushups
Chair dips
and others?
These are 2 examples of protein foods that are not meat
What are nuts, nut butters, greek yogurt, cheese, tofu, cottage cheese, soy bean, legumes, eggs, quinoa, fish, seafood?
This means that the food has 25% less of a specified nutrient or calories that the original product
What is "reduced?"
This brings full awareness to each bite of food. It allows us to savor the moment and each bite of food
What is mindful eating?
These are Apps that are used for tracking your foods and/or exercise
What is "my fitness pal" and "my plate calorie counter"?
or any of the others discussed in class
This is an example of flexibility exercises
What is Shoulder and arm stretches
Back stretches
Calf stretches
Thigh stretches
Yoga
and others?
These are 2 healthy fats that can be added to my meals to help make it balanced
What are Avocados, Flaxseeds, Nuts & Nut butters,
Olives, Pumpkin seeds, Coconut, Vegetable oils
(canola, corn, cottonseed, peanut, olive, coconut)?
This is the number of calories that should be in one's meal replacement
What is 400 calories or less?
This is a way of coping when you are feeling you are missing out because you cannot eat your favorite foods
What is now and then allow yourself to have favorite foods in small amounts
These are the five new skill for success (tools for your tool box)
What are eat 5 fruits/veggies, portioned meals, exercise, tracking, and changing behaviors?
These are the 4 types of exercise
What are endurance (aerobic or cardo), strength, balance and flexibility?
These are the six components of a balanced meal/plate
What are fruits, vegetables, whole grain (or starchy veg), protein, dairy, healthy fats?
These are the subcategories that you will find under total carbohydrates on a food label
What is dietary fiber, total sugar, added sugar, sugar alcohols? (name at least 3)
These are 3 ways to use food to improve your mood
What are eat at regular intervals, include all the essential food groups, don't forget vitamins nad minerals, limit processed foods, get omega 3 fatty acids, load up on fruits and veggies, eat dopamine building foods, eat foods high in magnesium, limit added sugar, get your vitamin d checked?