Food Safety
True or False: you should not put your leftovers in the fridge right after cooking them.
False. You should cool your food down as quickly as possible to prevent the growth of bacteria, and can put food in the fridge right away. Food should be put into smaller, shallower containers as needed to ensure the center cools down quickly as well.
What are the 3 macronutrients?
Bonus (extra 100): how much % (roughly) should each of the macronutrients make up of your daily intake?
Carbohydrates, Protein, and Fat
Bonus: Carbs 45-65%, protein 10-35%, fat 20-35%
What are calories?
Total number of energy you get from all sources in a serving of food/drink
What is one thing you like to do for physical activity?
:)
What types of foods contribute to cardiovascular diseases?
diets high in saturated fats, sodium, and cholesterol elevates blood pressure and contributes to heart disease
How long should leftovers be kept in the refrigerator?
3-4 days
What is an example of a carbohydrate?
Bonus (extra 200): give an example of a simple carbohydrate AND an example of a complex carbohydrate
Simple: candy, soda, fruit juice, soda, sports drinks, fruit
Complex: whole grains, beans, starchy veggies (potatoes)
What is the difference between a "water-soluble" vitamin and a "fat-soluble" vitamin?
Bonus (extra 200): What is one example of a fat soluble OR water soluble vitamin?
water-soluble vitamins dissolve in water, fat soluble vitamins dissolve in fat
Bonus: fat soluble includes A, D, E, K, water soluble includes B and C
How many minutes is the goal for weekly fitness?
150 minutes of moderate or 75 minutes of vigorous
What types of food/diet leads to type 2 diabetes?
Bonus (extra 200): What do these foods lead to first that increases the likelihood of diabetes?
Foods high in sugar and refined carbs
Bonus: eating these foods leads to insulin resistance, which is what leads to type 2 diabetes
Raw poultry (chicken or turkey) should be cooked to ___ degrees to ensure complete cooking out of any possible bacteria
165
What is the role of carbohydrates in the body?
Provides energy to be used in your brain and body
When looking at a food label, ___% of sodium is considered low and ___% or more of sodium is considered high
5, 20
What is one immediate benefit after working out?
improved sleep, reduced anxiety, reduced blood pressure
What is the difference between disordered eating and an eating disorder?
Disordered eating have the same symptoms as eating disorders, however they are not as frequent or long-term, and do not meet psychological critera
When serving food, it should be kept above ____ degrees or below ____ degrees to keep bacteria from forming
above 140 degrees
below 40 degrees
Give an example of a protein
Bonus (extra 400): what does protein do in your body?
Eggs, fish, beef, chicken, turkey, soy, legumes, etc.
Bonus: Protein provides amino acids which builds your bones, muscles, skin, blood and other parts of your body
How many grams of fiber should you consume in a day (between__ and ___)
Bonus (extra 400): what is an example of soluble fiber OR insoluble fiber
Extra 400 for the difference between soluble and insoluble
22 and 34
Bonus: soluble: apples, avocados, bananas, cabbage, broccoli, cauliflower, legumes, beans, oatmeal. Insoluble: kale, lentils, pears, quinoa, raspberries, nuts, seeds, whole grains
Soluble dissolves in water and slows digestion, insoluble passes waste through the gut
What is one long term benefit of working out?
What is GERD? What contributes to GERD?
GERD is acid reflux/heartburn, and includes symptoms like nausea, and pain/difficulty with swallowing
Smoking, eating large meals, eating late at night, fried/fatty foods, drinking alcohol/coffee
List at least 5 different important safety tips to keep yourself and others safe in the kitchen
no clutter on the floor
clean spills immediately
watch for sharp edges on knives/blades
pour hot water away from you to not burn yourself
use oven mitts
dont leave the room with items on the stove
tie long hair back
wash your hands
follow temperature guidelines
etc.
Give an example of a saturated fat AND an example of an unsaturated fat
Bonus (extra 500): what is fat used for in the body?
Saturated: lard, dairy products, butter, fried foods
Unsaturated: vegetable oils, nuts, avocados, seeds
Bonus: To protect cells and help provide energy
Where does cholesterol come from?
Your liver makes all the cholesterol you need, but if you eat it then it comes from animal products such as meat, cheese, and other dairy products
What are the 5 steps to a fitness routine?
1. measure your current fitness level
2. Design a personal fitness routine
3. Gather your equipment
4. Get started
5. Check your progress and change routine as needed
What is one of the two main nutrients that when you don't get enough of them can contribute to increased anxiety and depression?
Omega 3 fatty acids, B vitamins