Calories, Calories, Calories
MyPlate
Macronutrients
The top of the pyramid
Calculating Macronutrients
100
What is a calorie?

A unit of energy that we get from our food.

100

Vitamin C & Fiber are primarily received from which 2 groups of MyPlate.

Fruits & Vegetables

100

Which macronutrient is the 1st source of energy for our body?

Carbohydrates, which are turned into glucose. 

100

Why is having evenly spread out meals important?

To maintain energy levels throughout the day 

100
What is the recommended % MACRO split for general health?

___  % carbs / _____ % protein / ______% fat

40 % carbs / 30% protein / 30% fat

200

Mr. Denimarck ate 3 steaks that summed up to 660 calories. How many calories was each serving of 1 steak?

220 calories

200

Explain the difference between whole grains and processed grains.

Whole grains contain lots of nutrients that are taken out during the refining process of processed grains. 

These nutrients include Vitamins, Minerals, Fiber & Phytonutrients.

200

Which of the following is NOT a reason that Fats are important for us? 

1. 2nd source of energy

2. Help us absorb nutrients

3. Help maintain brain health

4. Low calorie 

4. Low calorie is INCORRECT. Fats are HIGH CALORIE :)

200

What color should your urine be to indicate that you are plenty hydrated?

Clear - Off yellow 

200

If I want to eat 2100 calories in a day, calculate how many calories I would get from this % macro split?

40  % carbs / 30 % protein / 30% fat

840 Cals from carbs

630 Cals from Protein & Fats each

300

What is it called when I am eating more calories than I burn in a day?

Caloric SURPLUS

300

Define the role of protein in the body.

Repair / Recovery

300
If I weigh 180 pounds, how many grams of protein should I be eating a day?

The trick is 1 lb of body weight = 1 gram of protein

So 180 grams of protein in a day!

300
True or False: Supplements will make a huge difference if you are already eating a balanced diet. 

FALSE

300
How many calories are in 1 gram of Carbohydrates?

4 Cals / 1 gram

400

Which food contains the most calories in one cup?

 Banana , Spinach , Cheese,  Carrots

Cheese because it is the only food high in FAT.

400

Why is it important that we get 3/4 of our plate from Grains, Fruits & Vegetables? (Hint: think about what they have in common)

They are all plant based MEANING no cholesterol :) healthy heart

400

Write down & Rank the 3 different fats from best to worst for our health.


Unsaturated = Best

Saturated = Meh

Trans = Worst

400

What range of meals is considered good for health reasons? (_ to _ meals per day)

2-9 meals per day can be considered healthy

3-5 is normal 

400

If I ate 2500 calories in a day & 30% came from fat, how many grams of fats did I eat that day?

2500 calories * 30% = 750 calories from fat

750 Cals from fat / 9 cal per gram = 83.33 grams of fat

500

Correctly come up with the calorie amount per gram for each major macronutrient. (Hint _ per 1 gram)

Protein = 

Fats=

Carbs=

Protein = 4

Fats= 9

Carbs= 4

500

Which type of cholesterol should be high and which type of cholesterol should be low?

-Low density Lipoprotein aka LDL

-High density Lipoprotein aka HDL

Low density Lipoprotein or LDL = LOW 

High density Lipoprotein aka HDL = High

500

Explain the difference between simple and complex carbohydrates. 

Simple carbs are largely (processed) sugar. They are burned off quick and do not provide nutrients or feeling of fullness. All of the calories with none of the benefits. Energy levels go up and down quickly.

Complex Carbs take long to digest leaving you full with lasting energy. They also have tons of good nutrients in them, like vitamins/Minerals/fiber.

500

List the magic supplements that will make you super jacked and are super healthy for you. 

THIS IS A TRICK QUESTION! THERE ARE NONE

500

Calculate the number of grams of carbs / protein / fat that were eaten in a day using the following.

2750 calories in a day

40% carbs / 40 % protein / 20 % fat

275 grams of carbs

275 grams of protein

61.11 grams of fat