Macronutrients1
What are the 3 macronutrients? Carbs, Fats and?
Protein!
What does "macronutrient" mean?
Nutrients required by the body in large (macro) quantities
What are the 2 categories of micronutrients?
Vitamins and Minerals
What is the primary source of hydration?
Water!
What does a food/nutrition label tell you? What is the purpose?
A nutrition label on packaged food will tell you the nutritional value of that food (calories, macronutrient and micronutrient breakdown, % daily value, serving size and number of servings per container).
What is the main purpose of protein?
Build and repair muscle tissues
What is the main purpose of carbs?
Main source of energy!
Oranges are high in which vitamin?
Vitamin C
Name one example of a dehydrating beverage
Soda, coffee, juice (anything high in sugar or caffeine)
According to my Plate, how much of your plate should be filled with vegetables?
1/2
Name a source of healthy/unsaturated fat?
Avocado, nuts, olive oil, seeds, fatty fish (salmon, tuna), eggs, etc.
What is the main purpose of fiber?
Aid in digestion and helps maintain a healthy weight
Name 1 food source for potassium?
Spinach, avocado, broccoli, banana, bok choy, beets, cantaloupe
What is a vegan diet?
No animal foods (eggs, milk, meats,
What is %DV (daily value)?
The amount (in percentage) of that nutrient you are consuming in one portion compared to how much of that nutrient you should have in one whole day.
What is the difference between simple carbs and complex carbs?
Simple carbs: quickly absorbed, causes a spike in blood sugar levels (ex: juice, candy)
Complex: longer time to absorb leading to more stable/steady increase of blood sugar levels (ex: whole grains, vegetables, beans)
Name one source of plant-based protein?
Beans, lentils, tofu, nuts, seeds
What are 2 of the 4 fat-soluble vitamins?
*hint* this means they can be stored in your body if you consume too much
A, D, E, K
Name one sign of dehydration
Mild dehydration: Dark urine, thirst, fatigue, dry mouth, lightheadedness
Severe dehydration: low blood pressure, rapid heart rate, confusion, sunken eyes
If one portion of dark chocolate has 20g of sugar, but the whole bar of chocolate has 4 portions, how much sugar would you be consuming if you ate the whole bar?
80g of sugar!
Math check: 20g for 1 portion; total of 4 portions; 20g x 4 portions = 80g
What is the difference between LDL and HDL?
*hint* it has to do with cholesterol
LDLs transport cholesterol to your arteries
HDLs remove cholesterol from your arteries
Which of the 3 macronutrients is higher in calories?
Fat (9 calories per gram)
What are the symptoms of low vitamin D
Bone pain, muscle weakness, increased risk of fractures.
What is the Keto Diet?
Consists of high-fat, low-carb eating plan designed to put your body into a state of ketosis, where it burns fat for fuel instead of carbohydrates
How much vegetables should you eat in a full day?
6 servings (3 cups)