Nutrition

Dietary Guidelines & Food Labels

100

The focus of the new dietary guidelines is...

Eating whole foods

200

True or False: Products that are listed as natural are regulated by the FDA?

False

300

The 6 food groups listed in the dietary guidelines are?

Fruits, Veggies, Whole Grains, Protein, Dairy, Healthy Fats

400

Manufacturers can leave ingredients off nutrition labels it if contains ________ grams or less

.5 grams or less

500

List 5 keys to a healthy diet

Variety, focus on high fiber foods, eat lots of produce, limit sugary foods and beverages, go for whole grains, limit highly processed foods, limit saturated fats, emphasize good fats, cut down on sodium, get vitamins and minerals from food, enjoy your food, substitute when possible, practice portion control, stay hydrated

Essential Nutrients

100

This nutrient helps with flushing toxins out of your body

Water

200

This nutrient is easy to digest and is an important source of energy

Simple Carbohydrates

300

This nutrient is good for liver health and can help lower LDL.  Also excellent for cooking

Saturated Fats

400

This nutrient can help lower the risk of certain types of cancer.  Can also help your immune system

Vitamins

500

What are the 6 essential nutrients? What is one food source for each nutritent?

 Water, Carbohydrates, Fats, Protein, Vitamins, Minerals

Random

100

The new dietary guidelines visual is...

an upside down pyramid

200

How much water should you drink a day?

64 oz, 8 cups

300

You should not exceed ____ mg of caffeine on a daily basis

400 mg

400

You should be getting this much fiber on a daily basis

25-40 grams

500

If you wanted to lose 10 pounds how big should your calorie deficit be?

35,000

(3,500=1 pound of fat)

Micro vs Macro

100

What are the 3 macronutrients

fat, carbohydrates, and protein

200

There are ____ calories in a gram of protein

4 calories

300

The percentage of your diet that should be carbohydrates 

45%-65%

400

Fruits and Vegetables are a great source of...

Vitamins

500

Percentage of fat intake that should be saturated fats and percentage of fat intake that should be unsaturated fats. 

10% saturated

90% unsaturated

Miscellaneous

100

True or False: A product that contains "real fruit juice" must contain at least 50% real fruit

False

200

You should limit your sodium intake to this amount on a daily basis

2,300 mg

300

You should limit your sugar intake to...

24-32 grams a day

400

Starch is found by...

total carbohydrates - (sugar + fiber)

500

According to the new dietary guidelines, what 3 types of foods should we try and limit

Processed foods, added sugars and refined carbohydrates