Proteins
F's & V's
Grains & Starches
Fats
Other
Alternative
Diets
Diets
100
Which of the following aren't high protein choices:
Tofu, Eggs, Greek Yogurt, Cottage Cheese, Steak, Hamburger, Lentils, Chicken, Green beans
Green beans (these are veggies, not dried legumes like chickpeas, black beans and lentils that are good vegetarian sources of protein)
100
What does F & V stand for?
Why are they good for us?
Fruits & Vegetables
Give us Vitamins, Minerals & Fiber
100
What portion of Health Canada's Healthy Plate is devoted to Grains & Starches?
1/4
100
True/False: If you eat fat, you'll get fat
False: We NEED fats to live!
100
This sweet treat is actually healthy! It's an antioxidant, healthy for the heart and brain!
Dark Chocolate
Bonus: To be good for you, you should choose one that contains 70% _________
100
A vegan diet avoids all foods that come from ANY __________
Animals/Fish/Sometimes even insects!
(No eggs, dairy, meat, fish, poultry... Sometimes no honey)
200
To keep blood sugar stable, we should eat foods containing protein how often?
Every meal (every 3-4 hours)
200
According to Canada's Healthy Plate model, how much of your plate/meal should be veggies?
Half of your plate (at every meal!)
200
Grains and starches are our main source of this macronutrient: _____________________
Carbohydrates
200
Which food does not provide healthy fat: Fish, avocado, olives, almonds, ice cream
Ice cream :)
200
Living in Canada, most kids age 6-12 need to take this vitamin daily because we can't get enough sunlight to make it naturally (especially in the winter). How much sun exposure do you need to make enough of this vitamin?
You need 20 minutes of FULL body sun exposure between 10am-2pm to make enough vitamin D!
200
If dairy upsets your stomach, you likely have a _________ intolerance
Lactose
300
How much of your plate should be protein (based on Canada's healthy plate model)
1/4
300
What does it mean to "eat the rainbow"?
Give examples for each colour: red, orange/yellow, green, blue.
Choose brightly coloured fruits and vegetables to get more nutrients.
- Red – Helps heart health and memory function.
- Orange/Yellow – Boosts immune function and promotes eye health.
- Green – Enhances detoxification and contains vitamins essential for healthy bones.
- Blue/Purple – Protects cells from damage and reduces inflammation.
300
Carbohydrates turn into this when they are digested: __________________________ which acts as a main fuel to give us energy.
Sugar
300
Which of the food groups typically ALSO has some fat in it:
Meats & Alternatives
Fruits & Veggies
Grains & Starches
Meats and alternatives (nuts, seeds, meat, fish, eggs are all good sources of protein and of fats)
300
How much of the body is water? (percentage)
60% roughly
300
People who have Celiac's disease can't consume ANY
Gluten
(found in wheat, rye, spelt, barley, kamut)
400
Which of the following isn't a function of healthy protein:
- neurochemicals (mood/mental health)
- muscle growth (strength/performance)
- Energy production (keeps metabolism burning)
- Makes us gain too much unhealthy weight
Weight gain. Eating enough protein helps us gain healthy weight (muscle) and keeps our metabolism going so we burn our stored fuel (fats) and have energy all day and stay healthy and active!
400
Vitamin A is high in what coloured veggies?
Orange ones! Carrots, squash, etc.
400
If we don't need all of the energy our food gives us, what will our body do with the extra calories so we can have it when we need it?
Store it as fat, which can be then burned as fuel when we need more energy.
400
True/False: Eating healthy fats with our meals helps us to feel full ("satiated")
True. Our body sends us cravings if we don't give it what we need, if we eat balanced meals that include protein, fat and carbs then our bodies tend to feel full.
400
Which foods should we try to eat for healthy bones? Why?
Dairy and dairy alternatives, Almonds, Tahini (hummus), Salmon, Broccoli are all good sources of calcium
400
A Vegetarian (Lacto - Ovo) typically does consume which animal products
Eggs, Dairy
500
Protein is made from "building blocks" called ______ _______
Amino Acids.
Amino acids make all of our neurochemicals (feel good hormones) and are the basis of our physical structure (eg. muscle mass)
500
Vitamin C is needed for a healthy immune system and healthy skin. What foods are high in vitamin C?
Citrus, Red pepper.
1 cup of red pepper has 3x the recommended intake of vitamin C!
500
Which is a healthier choice: whole grains or refined grains (and why)?
Whole grains contain the bran which provides fiber and nutrients
500
Which organ in the body is made up mostly of fat and needs fat to function?
The brain
500
We need water to flush out toxins and help us regulate our temperature. Common signs of dehydration are:
Dry mouth, irritability or lack of focus, dizziness, fatigue, not being able to sweat, dark yellow or cloudy urine, constipation, muscle cramps
500
Vegans, Vegetarians and those who don't eat enough animal protein may need to take which supplements to make up for things that may be low in their diet
Iron
Vitamin B12
Zinc
600
What are symptoms of protein deficiency
600
How many servings of fruits and vegetables should you aim for daily?
5 or more (at least some being veggies)
600
If you eat a plain muffin or bagel for breakfast and Doritos or goldfish for lunch, what will likely happen to your energy level after lunch?
It will crash! You will have trouble concentrating/focusing and will likely feel tired or 'hangry'
600
Deep fried foods are a main source of what kind of fats that are damaging to our health: __________
Trans fats - these fats are made from partially hydrogenated oils and cause disease
600
75 grams of added ________ weakens your immune system for ______ hours!
75 grams or more of sugar weakens your immune system for 5 hours.
- can of pop = 40 grams of sugar
- low-fat, sweetened yogurt = 40-50gm
- cupcake = 46 grams of sugar
- Sports drinks = 35+ grams of sugar
- 11 gummy bears = 19 grams of sugar
600
Is it healthier to eat a wide variety of healthy whole foods, including treats now and then, and to eat until your body is full
OR to stress about only eating specific super healthy foods and restricting the amounts of what you eat even if you are still hungry?
Whole 'real' foods always have the most nutrients, the highest fiber to help us stay healthy and feel like our best selves. BUT, it is not healthy to be obsessed with health or diets and to become afraid of eating treats now and then! Try to eat 80% heathy whole foods and allow yourself to enjoy the treats that don't bother your body now and then.