Healty Eating Game Night

Protein

100

What are some of the most common form of protein?

Eggs, chicken Milk.

200

This protein is often found in protein 'shakes' and treats.

What is Whey Protein?

300

This lean protein source has one of the highest protein-to-calorie ratios, providing around 23-25 grams of protein per 100 calories, making it an optimal choice for muscle building with minimal fat

What are Egg whites?

400

This plant-based protein contains all nine essential amino acids, making it one of the only complete vegan proteins. With around 36–40 grams of protein per cup, it is one of the highest natural sources of protein for those following a plant-based diet.

What is seitan?

500

What is the reccomended amount of protein (g) for a 150lb person?

What is 120 - 300 G of protein

Carbs

100

This processed carbohydrate is the most common in American grocery stores, found in a wide range of packaged foods, including bread, cereals, snacks, and desserts.

What is high-fructose corn syrup (HFCS)?

200

This carb is often a easily obtainable substitute for other starches, like rice or bread.

What are Potatoes

300

This naturally gluten-free grain is high in resistant starch, meaning it digests slowly and promotes gut health. When cooked and cooled, its resistant starch content increases, making it a preferred choice for steady blood sugar levels. (More common in a white form)

What is brown rice?

400

This Diet prioritizes low amounts of Carbs and highest amounts of protein

What is Keto?

500

This tubular root vegetable is one of the most fiber-dense carbohydrate sources, often used as a whole-food alternative to refined starches. It provides long-lasting energy while being rich in vitamin A and antioxidants. (Is often the sweeter version of its notorious counterpart)

What is sweet potato?

Sugar

100

What is the worst quality sugar you can digest

High fructose Corn Syrup

200

These sugar substitutes are the most commonly used in keto-friendly foods due to their low or zero glycemic impact, allowing them to provide sweetness without spiking blood sugar.

1. Erythritol – A sugar alcohol with zero net carbs, commonly used in keto-friendly baked goods and sweeteners.
2. Stevia – A plant-derived sweetener that is 100–300 times sweeter than sugar, often used in beverages and desserts.
3. Monk Fruit (Luo Han Guo) – A natural sweetener with zero calories and carbs, frequently blended with erythritol for a balanced taste.

Question: What are erythritol, stevia, and monk fruit?

300

These three fruits are among the highest in natural sugar content per serving, making them some of the sweetest fruits commonly consumed:

• Dates – Contain around 66 grams of sugar per 100 grams, often used as a natural sweetener.
• Lychee – Has about 29 grams of sugar per cup, making it one of the sweetest tropical fruits.
• Figs – Provide approximately 27 grams of sugar per cup, commonly eaten dried or fresh.

400

This fruit has one of the best fiber-to-sugar ratios, containing more fiber than sugar per serving, making it an excellent choice for digestive health and blood sugar control.

1. Avocado – Contains 13 grams of fiber per fruit with only 1 gram of sugar, making it the best overall.
2. Raspberries – Provide 8 grams of fiber per cup with 5 grams of sugar, an excellent balance for fiber intake.
3. Blackberries – Contain 8 grams of fiber per cup with only 7 grams of sugar, making them another top choice.

Question: What are avocado, raspberries, and blackberries?

500

These whole foods contain natural sugars but have a low glycemic impact, meaning they provide energy without causing rapid blood sugar spikes due to their fiber, fat, or protein content.

1. Berries (Raspberries, Blackberries, Strawberries) – High in fiber and antioxidants, with a low sugar content and glycemic index.
2. Chia Seeds – Contain minimal natural sugar but slow digestion due to high fiber and omega-3 fatty acid content.
3. Greek Yogurt (Unsweetened, Full-Fat) – Contains natural lactose but protein and fat slow absorption, preventing blood sugar spikes.

Question: What are berries, chia seeds, and Greek yogurt?

Fiber

100

These fiber-rich foods are the most commonly consumed sources of dietary fiber in American diets, providing essential benefits for digestion and overall health.

1. Whole Wheat Bread – A common staple providing insoluble fiber from whole grains.
2. Oatmeal – A rich source of soluble fiber (beta-glucan), which helps lower cholesterol.
3. Beans (Black Beans, Lentils, Chickpeas) – Packed with fiber and protein, supporting gut health and blood sugar regulation.

Question: What are whole wheat bread, oatmeal, and beans?

200

This fiber-rich vegetable is often used as a low-carb substitute for starchy foods like potatoes, pasta, and rice, making it a popular choice for those on low-carb or high-fiber diets.

What is cauliflower

300

These vegetables are among the highest in both protein and fiber, making them excellent nutrient-dense options for plant-based diets and muscle-building while supporting digestion

• Edamame – Contains 18g protein and 8g fiber per cup, making it one of the best overall sources.
• Lentils (technically a legume but often considered a vegetable) – Provide 18g protein and 15g fiber per cup.
• Green Peas – Offer 8g protein and 7g fiber per cup, making them a great balance of both macronutrients.

400

This food is considered the best all-around source of fiber due to its high fiber content, balanced macronutrient profile, and additional health benefits like gut health support, blood sugar regulation, and heart health.

• Flaxseeds – Provide 8g of fiber per 2 tablespoons, along with lignans for heart health.
• Avocados – Contain 10g of fiber per cup, with healthy monounsaturated fats for better digestion.
• Lentils – Offer 15g of fiber per cup, while also being rich in plant-based protein.
• Black Beans – Have 15g of fiber per cup, aiding in gut health and blood sugar control.

500

This high-fiber food is known for containing both soluble and insoluble fiber, aiding digestion, regulating blood sugar, and supporting gut microbiota. It has one of the highest fiber densities per calorie of any commonly eaten vegetable.

What is artichoke?

Fats

100

What is the highest calorie macro nutrient

What are fats.

200

This fat-rich fruit is unique because it is high in both fiber and heart-healthy monounsaturated fats, making it a staple in Mediterranean and keto diets. It is commonly used as a spread, in salads, or eaten on its own.

What is Avacado?

300

This plant-based fat is one of the richest sources of monounsaturated fats, known for supporting heart health and reducing inflammation. It is often consumed raw, drizzled over salads, or used for light cooking.

What is extra virgin olive Oil?

400

This omega-3-rich fat source is found in cold-water fish and is essential for brain function, reducing inflammation, and heart health. It is often recommended for its high levels of EPA and DHA.

What is salmon?

500

This high-fat dairy product made from milk a type of fat linked to improved metabolism and fat loss. It is commonly used in cooking due to its high smoke point and rich flavor.

What is butter