Micronutrients
Name 3 foods high in vitamin C
Bell peppers, pineapple, broccoli, tomatoes, lemon, lime, oranges, strawberries
Name the three macronutrients
Carbohydrates, fat, protein
How many meals should you eat per day?
3
How much water should you drink per day?
Half your body weight in oz
Name 3 sources of fiber
Broccoli, beans, apples, pears, berries, spinach, kale/dark leafy greens, legumes, oats, brown rice
Which micronutrient is found in milk?
Calcium
Which macronutrient helps with muscle recovery?
Protein
What is the minimum servings of fruits and veggies you should aim for each day?
5
What nutrients/minerals help the body absorb water?
Electrolytes
Which plant-based protein is considered a complete protein?
Soy/tofu
Which vitamin helps the body absorb calcium?
Vitamin D
Which macronutrient is the body's main source of energy?
Carbohydrates
How much of your diet should be protein?
10-35%
Name 3 electrolytes
Sodium, potassium, magnesium, calcium, chloride, phosphate, bicarbonate
Which micronutrient helps your body absorb iron?
Vitamin C
Name the fat-soluble vitamins
A, D, E, and K
This type of fat is considered heart healthy and found in foods such as avocado and fish
Unsaturated fat
How much of your diet should be carbohydrates?
45-65%
Which nutrients do you lose the most when sweating?
Sodium and chloride
This nutrient helps support a healthy gut by feeding good bacteria.
Fiber/prebiotics
Severe deficiency of which vitamin can cause scurvy?
Vitamin C
This type of carbohydrate is digested more slowly and found in whole grains and legumes
Complex carbohydrates
What is the maximum limit of caffeine you should not exceed each day?
400 mg
Name 3 foods high in potassium
Potatoes, bananas, avocados, sweet potatoes, spinach, lentils
To balance your blood sugar, you should balance eating carbohydrates with what type of foods?
Protein and fiber