Caloric Intake
No more than 30% of your daily caloric intake from this macronutrient is recommended by the AHA
What is fats
Trail mix, fruits, and veggie sticks are examples of good ________ for a scout during a hike
What are snacks
Body and brain's preferred fuel source
What is carbohydrates
Our bones continue to strengthen and harden until age 25, so it is beneficial to consume this vitamin/mineral combination in recommended quantities
What is Vitamin D and Calcium
Soda, sports drinks, candy and highly processed snacks are referred to as "empty calories" since they have little nutritional value and are very high in _____
What is sugar
10-35% of your total daily caloric intake is recommended from this macronutrient
What is protein
I am the main source of fuel or energy your body uses during exercise
What are carbohydrates
Building blocks for bones, muscles, skin and blood
What is protein
What mineral helps your heartbeat stay regular and your muscles contract
What is potassium
Helps regulate body temperature, flushes out toxins and helps muscles work properly
What is water (staying hydrated)
______% of daily caloric intake is recommended from complex carbohydrates.
What is 45-65%
The types of foods you might eat after swimming 100 yards at Boy Scout camp to help your muscles recover and replace glycogen stores
What are high-protein foods and complex carbohydrates
Olive oil, avocado, nuts, seeds, and fatty fish are included in which macronutrient group
What are unsaturated or healthier types of fats
It is an antioxidant that helps support the immune system, wound healing, and a deficiency causes scurvy
What is Vitamin C
List the five components included on the USDA My Plate
What are fruits, vegetables, grains, protein, and dairy
Which type of fat should be limited to no more than 7% of your total calories per day
What is saturated fats
After you exercise you should eat a snack or meal within ____ hours to help muscles recover and replace glycogen stores
What is 2 hours
Whole grains, beans and vegetables contain which type of carbohydrate
What is complex carbohydrate
This mineral helps in the production of RBC, which carry oxygen throughout the body
What is Iron
What helps slow down the absorption of glucose from foods and prevents blood sugar spikes and crashes, but I am not a macronutrient
What is fiber
According to the AHA, simple carbohydrates should be limited to no more than ____% of calories for the entire day
What is 6%
Complex carbohydrates like bananas, oatmeal, yogurt, or a PB whole grain sandwich are all good choices of a snack before a long scout hike because they provide this type of energy
What is a lasting energy boost (slow burn)
Eating a lot of simple carbohydrates, with excessive sugar and saturated fats daily can lead to long-term issues
What are chronic diseases, including obesity, heart disease, and diabetes
This mineral is referred to as the "relaxation mineral" because it helps regulate the stress response and improve sleep quality
What is magnesium
Unhealthy trans fats like shortening and processed foods are made by adding hydrogen to unsaturated liquid oils in this chemical process
What is hydrogenation