My Plate
Exercise
How Food Affects the Body
Junk Food
Reading Food Labels
100
Name the 5 types of food that should be on your plate every meal
*100 bonus points if you can give an example for each food group*
Fruits, vegetables, grains, protein, dairy
100
True or false, resistance training (weight lifting) is only for people who want to gain muscle mass?
False, while resistance training does improve muscle strength and tone, it can also protect your joints from injury, lose weight by burning fat, and prevent or manage chronic diseases like: diabetes, heart disease, arthritis, back pain, depression and obesity.
100
Name the food group that functions as building blocks for bones, muscles, cartilage, skin, and blood.
Proteins
100
True or False: The faster you eat a snack, the less hungry you'll be afterwards
False. It is recommended to eat food slowly to give your body time to digest. The faster you eat, the more hungry you may feel right afterwards.
100
Here is a list of the most common names for hidden ______ in food products: Cane juice, Dextrin, Maltodextrin, Dextran, Barley malt, Corn syrup, Carob syrup, Brown sugar, Malt syrup, Diatase, Fruit juice, Sucrose, Maltose, Dextrose, Fructose, Glucose, Galactose, Lactose, High fructose corn syrup.
Sugar
200
True or false: Cream cheese, sour cream, butter and cream have a high amount of calcium and low amount of fat content.
False, these foods have little calcium and a high fat content.
These foods are okay to enjoy here and there, but not recommended to have on your plate for every meal, because it does not provide a lot nutrients.
200
it's important to do this before and after exercising to prevent injury.
Stretching. There are two types: Dynamic and Static stratching.
Dynamic stretching involves movement during the stretch wake up your muscles by mimicing the activity or movement that you’re going to do.
Static stretching is more of a relaxation movement. which is recommended to do after exercising to cool down.
200
These foods are great energy booster when you're feeling tired:
A) Bananas, whole grain oats, peanut butter, greek yogurt
B) Coffee, carrots and watermelon
C) Milk chocolate, celery, pineapple
A) Bananas, whole grain oats, peanut butter, greek yogurt
AND lean protein (chicken, turkey, and fish), chia seeds, hummus, avacados, eggs, cashews, water and sweet potatoes
200
A typical "Western" diet is high in processed and refined foods and sugars as well as fatty meats, and low in vegetables and fruits. This diet has been shown to increase the risk of depression.
Give an example of a meal that would be a Western diet.
Mashed potatoes and butter, fries, burgers, fried chicken, etc.
200
True or False: When looking at the ingredients listed on a package, the first ingredient listed is the smallest amount in the product and the last ingredient is the largest amount.
False, the first ingredient listed is the largest amount in the product; the last ingredient is the least amount
300
A diet rich in brain food- fish/seafood, beans & legumes, leafy green, monosaturated fats (olive oil), yogurt, nuts- can be effective in promoting mental health.
Give 1 example of each: Fish, beans, greens and nuts that you could eat in one day
Fish: salmon, tilapia, shrimp
Beans: lentils, black beans, pinto beans, chickpeas
Leafy greens: kale, spinach, broccoli
Nuts: almonds, walnuts
300
How long and how many days of a week should we exercise for?
**100 bonus points if you can name 4 examples of moderate-intensity exercises you can do on a weekly basis.
At least 30 minutes a day, five days a week.
300
Evidence shows that eating higher amounts of __________ raises the risk of death, heart disease, and colorectal cancer.
a) Butter and high fat dairy
b) Sugar
c) Red and processed meat
c) Red and processed meat.
It is recommend that people eat lean meat and limit their daily amount of saturated fat.
300
What is the maximum amount of trans fat we need to eat in a day? (Answer is between 0-100%)
0%, Your body does not need trans fat. You should avoid it or eat as little as possible. While it is fine to treat yourself to high-fat foods occasionally, it is best to avoid food with trans fats completely.
300
How much sodium would you consume, if you ate 2 small bags of hot cheetos for a snack?
500 mg
People 14 years old and older should have less than 2,300 mg of sodium a day
400
What percentage of fruits and vegetables should you have on your plate for every meal?
(Answer is in 10s)
At least 50%
400
It's Monday and you are doing upper body exercises for the day. How many hours should you wait to do another upper body workout later that week?
You need to wait at least 48 hours in between working on the same muscle groups, so the muscles can rest and repair.
400
How can consuming too much sodium long-term affect your body? (Hint: this is a disease that affects millions of Americans, especially people of color)
Increases your risk for high blood pressure and stroke
400
What is the maximum amount of added sugar a woman should have a day? (answer in grams)
*100 bonus points if you can guess how many grams men should have
Women: No more than 6 teaspoons (25 grams or 100 calories) per day.
Men: no more than 9 teaspoons (36 grams or 150 calories) of added sugar per day
(A teaspoon is as big as your fingertip)
400
What does the percentage by each amount means?
The % DV means the percent out of 100, of that ingredient that should have in one day, based off of 2,000 calories.
So, in the example it says I would be receiving 15% of the total amount of protein that I should have in one day, if I needed to eat 2,000 calories or less each day.
500
Give one example of a food that is a refined grain and one that is a whole grain
Ex of whole-grain products: are whole-wheat flour, bulgur (cracked wheat), oatmeal, and brown rice.
Ex of refined grain products: white flour, corn grits, white bread, and white rice.
500
What are four ways aerobic exercise positively benefits/affects the body?
1) Raises " good" HDL cholesterol and lowers "bad" cholesterol in your blood vessels 2) Improves cardiovascular health (strengthens your heart) 3) Helps regulate blood sugar 4) Reduces asthma symptoms 5) Aids sleep 6) Regulates weight 7) Improves brain power 8) Boosts mood
500
Did you know that eating food with fiber helps you feel full longer? Can you name three foods that are packed with a ton of fiber?
Kale, lentils, beans, spinach, broccoli, bananas, blueberries, raspberries, apples, oats avocados, pears, strawberries, popcorn, almonds, chia seeds, and more!
500
Why am I still hungry after eating snacks like cookies or chips?
Those foods lack proteins, vitamins and fiber, but have a lot of carbs (sugar). When you eat refined sugar, it leads to a quick drop in blood sugar levels because it is digested quickly by the body. This can lead tiredness and cravings
500
What is trans fat and how does eating a lot of it affect your body?
*100 Bonus points if you can name 3 examples of foods with a lot of trans fat*
Trans fat is considered the worst type of fat to eat. Unlike other dietary fats, trans fats raise "bad" cholesterol and also lowers "good" cholesterol. This increases your risk of heart attacks and high blood pressure in the future.
Ex:fried foods, frozen pizza, microwave popcorn, commercial baked goods (honeybuns, muffins), pancake mix, hot chocolate mix