Calories, Calories, Calories
A unit of energy that we get from our food.
What is a calorie?
The five food groups represented on MyPlate.
What is Fruits, Grains, Vegetables, Protein and Dairy?
Energy storage nutrients that help the body store some vitamins e.g. oils, butter, margarine
What is fat?
Why is having evenly spread out meals important?
To maintain energy levels throughout the day
What is the recommended % MACRO split for general health?
___ % carbs / _____ % protein / ______% fat
What is 40 % carbs / 30% protein / 30% fat?
The calorie amount per gram for each macronutrient. (Protein, Carbohydrates, and Fat)
What is 4 and 9?
The color represents the vegetable group on MyPlate
What is green?
Repair / Recovery of muscles and tissues
What is protein?
What color should your urine be to indicate that you are plenty hydrated?
What is clear/ off yellow?
If a person eats 2100 calories in a day, calculate how many calories they would get from this % macro split?
40 % carbs / 30 % protein / 30% fat
What is 840 Cals from carbs and 630 Cals from Protein & Fats?
Your high school principal ate 3 steaks that summed up to 660 calories. How many calories was each serving of 1 steak?
What is 220 calories?
Vitamin C & Fiber are primarily received from which 2 groups of MyPlate.
What is Fruits & Vegetables?
Which macronutrient is the 1st source of energy for our body?
Carbohydrates, which are turned into glucose.
True or False: Supplements will make a huge difference if you are already eating a balanced diet.
What is False?
The type of nutrient that are starches.
What are complex carbohydrates?
Which food contains the most calories in one cup?
Banana , Spinach , Cheese, Carrots
What is cheese due to high content in fat?
Which type of cholesterol should be high and which type of cholesterol should be low? (Low density Lipoprotein & High density Lipoprotein)
What is Low density Lipoprotein or LDL = LOW & High density Lipoprotein aka HDL = High?
The fats you should eat, limit and avoid for our health.
What is Unsaturated = Eat, Saturated = Limit ,Trans = Avoid?
The range of meals is considered good for health reasons? (_ to _ meals per day)
What is 2-9 meals per day can be considered healthy/ 3-5 is normal?
If someone ate 2500 calories in a day & 30% came from fat, how many grams of fats did I eat that day?
What is 83 grams of fat?
A meal contains 12g of fat, 20g of protein, and 15g of carbohydrates. What percentage of calories comes from each macronutrient? (Round to the nearest whole number)
What is Fat: 44% , Protein: 32%, Carbohydrates: 24%
Why is it important that we get 3/4 of our plate from Grains, Fruits & Vegetables? (Hint: think about what they have in common)
What is plant based? (NO CHOLESTEROL)
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.
List the magic supplements that will make you super jacked and are super healthy for you.
What is None?
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
What is 275 grams of carbs, 275 grams of protein, 61 grams of fat?