Nutrition

Eating Basics

100

This helps flush our systems of waste products and toxins, yet many people go through life dehydrated-causing tiredness, low energy, and headaches.

What is Water

200

Eat with others whenever possible. Eating with other people has numerous social and emotional benefits-particularly for children- and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to this.

What is Mindless overeating

300

1 serving size of meat is about the size of this

What is a deck of cards

400

This should be done slowly, savoring every bite. We tend to rush through our meals, forgetting to actually taste the flavors and feel the textures of our foods. Reconnect with the joy of eating.

What is Chewing

500

Do this to your body and ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During meals you should stop BEFORE you feel full. It actually takes a few mins (up to 20) for your brain to tell your body that it has had enough food. So eat slowly.

What is Listening

Healthy Eating

100

Eating _____ meals rather than the standard 3 large meals a day will boost your metabolism.

What is Smaller

200

This is about more than the food on your plate- it is also about how you think about food. These habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

What is Healthy Eating

300

I am the most important meal of the day. I should NEVER be skipped.

What is Breakfast

400

These are the foundation of a healthy diet. They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber.

What is Fruits and Vegetables

500

Try to eat a _______ of fruits and vegetables every day and with every meal- the brighter the better. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins and minerals- and different colors provide different benefits, so eat a variety. Aim for a minimum of 5 portions each day.

What is rainbow

Healthy Weight

100

The key to a healthy diet is this. Eating only as much food as your body needs. You should feel satisfied at the end of a meal, but not stuffed.

What is Moderation

200

These have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entrée, split a dish with a friend, and don't order supersized anything.

What is Serving sizes

300

I am found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods wmade with partially hydrogenated vegetable oils.

What is Trans Fat (should be avoided- only about 2 grams a day)

400

Along with 8 glasses of water a day. About 2/12 hours of this is recommended a week.

What is excercise

500

Eating foods high in ___________ can help you stay regular, lower your risk for heart disease, stroke, and diabetes, and help you lose weight. Depending on your age and gender, nutrition experts recommend that you eat at least 21-38 grams of this a day for optimal health. Many of us aren't eating half of this amount

What is dietary fiber

Processed Foods

100

This is one of the key nutrients that your body needs in order to stay strong and healthy. It is essential building blocks for lifelong bone health in both men and women, as well as many other important functions. While you can get this in some processed foods, getting this from dairy, greens, and beans is best.

What is Calcium

200

Processed foods like canned soup or frozen dinners contain a lot of this, which will make you go over the recommended daily amount of this that you need. Only 1,500-2,300 mg per day is recommended (about a teaspoon).

What is Sodium or salt

300

This is to blame for our nation's obesity epidemic, high blood pressure and prevalence of Type 2 diabetes.

What is Processed foods

400

Added fat helps make food _____________ and gives it body. Although trans fats are on the decline in processed foods, you should still read the label. According to the FDA, a product can still claim it has zero trans fat if each serving has less than half a gram of fat.

What is shelf-stable

500

Bagged spinach, cut vegetables and roasted nuts are examples of this.

What is Minimally processed foods

Random

100

The amount you need of this is based on your weight rather than calorie intake. Adults should eat at least 0.8g of this per 2.2lbs of their body weight. A higher intake may help to lower your risk for obesity, osteoporosis, type 2 diabetes, and stroke.

What is protein

200

Stone ground, multi-grain, 100% wheat, or bran can be deceptive. They are NOT examples of this.

What is Whole Grains

300

This comes from fruits and vegetables and helps against certain types of cancer and other diseases. And while advertisements promise that supplements (like vitamin pills or powers) deliver the same nutritional benefits, research suggest otherwise.

What is Antioxidants and other nutrients

400

Good sources of ________________ are needed to nourish your brain, heart, and cells, as well as your hair, skin, and nails. Foods rich in certain Omega-3 are particularly important and can reduce cardiovascular disease, improve your mood, and help prevent dementia.

What is Healthy fat

500

This is found primarily in animal sources including red meat and whole milk dairy products.

What is Saturated Fats (limit these, only about 16 grams per day)