Nutrients
What foods are high in vitamin C?
Oranges, strawberries, bell peppers, kiwi (fruits and vegetables)
Name 2 foods high in fiber?
Beans, berries, popcorn, avocado, artichoke, oats (whole grains, fruits, veggies)
Give an example of a "balanced" snack
Fruit and nut butter, hummus and crackers, yogurt and berries, trail mix, energy bars
What can antioxidants do in the body?
prevent cell damage by neutralizing free radicals
What is the common term for glucose in the blood
Blood sugar
What is Sodium?
A mineral found in salt that regulates fluids, nerves, muscles, and electrolyte balance
Which part of the digestive system absorbs most of the nutrients from food?
Small intestine
What are the benefits of not skipping meals?
Stable energy, improved mood, or regulated hunger.
What is one reason why someone might need extra protein in their diet?
Building muscle, recovering from surgery or illness, or during growth periods.
Name a food that contains probiotics
Yogurt, kefir, sauerkraut, kimchi
What are macronutrients? Bonus: what are the 4th and 5th macros?
nutrients that the body needs in large quantities to provide energy and support daily activities. (Protein, Fat, Carbs) 4th/5th: alcohol and water
What is a non-nutrition factor that can affect gut health?
Stress, sleep, smoking, exercise
What are the 5 food groups?
Protein, grains, veggies, fruits, dairy (or dairy subs)
Name a food that’s a good source of Omega-3 fatty acids.
Salmon, walnuts, flaxseeds, or chia seeds.
What drink hydrates you the fastest? Bonus: does coffee hydrate or dehydrate you?
Milk, sports drinks, rehydration supplements. Coffee is hydrating.
Which mineral helps with oxygen transport in the blood?
Iron
What are common triggers for acid reflux?
Lying down after eating, consuming acidic/spicy foods, meals with too many fried foods, not spacing out meals, caffeine, certain medications
What does intuitive eating encourage?
Listen to hunger and fullness cues and make satisfying food choices without judgment.
What are symptoms of vitamin B12 deficiency?
Fatigue, weakness, shortness of breath, cold hands and feet, neurological problems, skin and nail changes
What is enriched flour? Bonus: what does fortified foods mean?
Flour that has nutrients added back in to replace those that are lost during processing. Bonus: have nutrients added that aren't naturally present.
What foods are high in Vitamin A?
Liver, Sweet Potatoes, Spinach, Pumpkin, Milk, Fish, Eggs
What is the term for foods that feed healthy gut bacteria?
Prebiotics
What does "mindful eating" encourage people to do?
Paying attention to the taste, texture, and enjoyment of food and recognizing hunger and fullness cues.
What is insulin?
Insulin is a hormone that regulates blood sugar levels by moving glucose from the bloodstream into cells throughout the body (facilitates muscle building too)
Are avocados a fruit or vegetable and why?
They are botanically a fruit, because they are a fleshy plant part that contains seeds. Culinarily they are vegetables because of how they are prepared, served, and eaten (and because of their nutritional profile).