Digestion
Name the sugar food turns into in our body.
What is "Glucose"
True or False: Based on credible research low carbohydrate diets are recommended as a good way to lose weight for most people?
What is "False".
What is the first thing to look at on the 'Nutrient Facts' label when making the healthiest choice between similar products?
What is "Serving Size"
*Always make sure you are comparing similar amounts of similar products
One portion size of meat is considered to be the same size of what?
What is
*Deck of Cards
*Size of your palm and thickness of pinky finger
What is the name of the vitamin that is referred to as "the sunshine vitamin"?
What is "Vitamin D"
*This is the only vitamin recommended as a supplement in Canada's Food Guides.
When UV rays hit our skin, there is a layer of cholesterol under skin that changes the cholesterol into an active for of vitamin D. (D3)
What gland in the body makes insulin?
What is the "Pancreas"
List one credible nutrition resource in Canada if you have questions about a diet you may have heard about at school, online, or at gym?
What is:
*Dietitians of Canada
*Dial-a-Dietitian
*PEN Nutrition
*Foundations (E.g. Diabetes Canada, Heart and Stroke Foundation, and Canadian Academy of Sports Nutrition)
What does '% DV' stand for?
What is "percent daily value"
*Percent daily value tells us how much one serving (according to serving size on box) contributes to your total daily recommended amount of that nutrient. Ex. If it said calcium had 40% D.V, then one serving of that food will contain 40% of your daily recommended intake of calcium.
One slice of bread is equal to how many grams of carbohydrate that is considered as one serving of grains food group?
a) 5 grams
b) 9 grams
c) 15 grams
d) none of the above
What is "C - 15 grams"
How many minutes should one wait before having second helpings of a meal/food?
What is "20 minutes"
*Takes approx. 20 minutes minimum for our bodies to digest food and send us the "fullness" signals.
Glycogen stores for physical energy are located in what part of the body?
What is the "Muscles"
When we have physical energy needs to move, are body stores extra glucose in the muscles as backup fuel. This is important for those who are highly trained for athletic performance. When someone "hits the wall", this means they have depleted their glycogen stores in their muscles and have no fuel left.
From what we discussed, list three things that would indicate a FAD Diet?
What is; (Refer to flip chart list - there are several)
What does '% M.F.' refer to on a food label?
What is "percent milk fat".
What is "Plate Method"
1/2 plate veg. and fruit
1/4 Meat and Alternatives
1/4 Grains
Water
What is the recommended minimum calcium intake for someone aged 12-18 years of age?
What is "1300 mg per day"
Name of "bad" fat that excess glucose is converted into when not needed?
What is "Triglycerides"
Which of the food groups in Canadas Food Guide is often eliminated first in many diets?
What is "Dairy"
What does the suffix 'ose' on the end of words mean on a food label?
What is "sugar".
How many minutes of walking must you do after consuming a bottled beverage that says it has 48g of carbohydrate in it?
What is "60 minutes"
48g divided by 4gcarb/tsp sugar = 12tsp sugar
12tsp X 5minutes walking per tsp = 60 minutes
What is the "feel good" chemical released in our blood that can shut-down stress hormones when we exercise?
What is "endorphins"
What is considered the ideal blood-glucose range?
What is "4.0 - 7.0 mmol/L"
mmol/L = millimoles per litre of blood
Those with a history of diabetes or have diabetes are recommended to keep their blood sugar between 4.0-6.0 mmol/L. Both answers would be acceptable.
What is a healthy alternative to many of the FAD Diets?
What is "Canada's Food Guide"
Canada's Food Guide guidelines encourage:
*Balanced Healthy Eating
*Exercise
*Behaviour Modification (Mindful Eating - eating habits)
What is the "Net Carbohydrate" formula?
What is
"Total Carbohydrate (g) - Dietary Fiber (g) = Net Carbohydrates".
*This is very important for those with diabetes as Net Carbs tells us how much glucose per serving will go into the blood stream after eating a food. They use this to determine if they need to take extra insulin.
How many hours of walking would you have to do after consuming popcorn that has 3 pumps of butter. (16 tsp/per pump).
a) 3 hours
b) 5.9 hours
c) 7.2 hours
d) 7.5 hours
What is "7.2 hours"
*1 tsp fat = 9 minutes walking
1/3 cup = 16 tsp
3 pumps = 1 cup fat = 16 X 3 = 48 tsp of fat
48tsp fat X 9 = 432 minutes/60 min/hr = 7.2hr
What is released from our liver when we are stressed?
What is "Glycogen stored glucose"
*When we are stressed, our bodies thinks it is helping us by releasing glucose from glycogen stores (jerry cans) into our blood stream from liver to aid in "fight or flight" response. For those who constantly worry/stressed/anxious/fearful/experiencing pain etc. and have conditions like diabetes, tis release of glucose could lead to weight gain, and high blood sugars.