Macronutrients
What are the three macronutrients?
What is Carbohydrates, Proteins, Fats
Which vitamins are fat-soluble? Which are water-soluble
Fat-soluble: ADEK
Water-soluble: C & B
What does "good source" mean on a label?
It means the food contains 10% to 19% of the Daily Value for a nutrient.
In order to lose ONE pound, you will need to burn ____ more calories than you have consumed:
3500
Which method of food preparation INCREASES the amount of calories supplied by fat?
What is frying?
What are the caloric value of proteins, carbs, and fats?
What is 4 calories/gram for carbs & proteins, 9 calories/gram for fat.
What is the recommended daily sodium intake? (___mg per day)
No more than 2,300 mg per day.
When reading a food label, how do you know an item is low in sodium?
what is sodium is 5% or less.
A type of physical activity that increases heart rate and utilizes oxygen:
aerobic
Explain the benefits of eating breakfast (list 3)
Improves focus and memory
Boosts energy levels
Supports metabolism
Helps regulate blood sugar
Reduces overeating later
Improves mood
Supports overall nutrition
Explain simple vs. complex carbohydrates.
Simple carbs are sugars that are quickly absorbed by the body, while complex carbs take longer to digest and provide sustained energy.
Which of the following about cholesterol is TRUE?
a: eat less red meat (animal products) to lower cholesterol levels
b: the human body is unable to produce cholesterol
c: foods high in cholesterol include: fruits, vegetables, and grains
d:a person's diet has no effect on cholesterol levels in the blood
a: eat less red meat (animal products) to lower cholesterol levels
People who need more calories each day also have a higher daily value requirement for this nutrient that supports digestion.
what is fiber
Difference between food intolerance and food allergy
Food intolerance: digestive system
Food allergy: immune system
Draw the MyPlate Guidelines and give 3 examples of each type of food group
Fruits: apples, bananas, strawberries
Vegetables: broccoli, carrots, spinach
Grains: rice, oatmeal, whole-wheat bread
Protein: chicken, eggs, beans
Dairy: milk, yogurt, cheese
What sources provide cholesterol? (Provide food examples)
Animal products such as meat, dairy, and eggs provide cholesterol.
Which of the following statements about calcium is TRUE?
a: the body manufactures calcium when the skin is exposed to direct sunlight
b: insufficient calcium intake can lead to osteoporosis
c: calcium is only found in dairy products
d: drinking large amounts of caffeinated soda aids in the absorption of calcium by your body
b:insufficient calcium intake can lead to osteoporosis
This food item has 12 grams of protein, 20 grams of carbohydrates, and 16 grams of fat.
Calculate the total calories provided by each nutrient and the overall calories in 1 serving.
What is 48 calories from protein, 80 calories from carbohydrates, 144 calories from fat, for a total of 272 calories?
This green fruit has more potassium than a banana...and it’s technically a berry!
What is an avocado?
Describe the overall structure of the Physical Activity Pyramid. Include how it is organized from bottom to top and what each level represents.
What is that the Physical Activity Pyramid is divided into five levels, showing how often different activities should be done?
Bottom (Every day): walk or bike to school, take the stairs, dance, and play active games
Next level (3 or 5 times per week): cardiorespiratory such as sports, running, swimming, etc.
Middle level (2 or 5 times per week): weight lifting/stretching
Top level (occasionally): limit TV, video games, and tablet use
What does "MY PLATE" recommend regarding the grains group?
Half of your grains should be whole grains
What is anemia and its cause?
Anemia is a condition characterized by a lack of healthy red blood cells, often caused by a deficiency in iron.
A snack contains 8 grams of fat, 10 grams of protein, and 30 grams of carbohydrates. If you eat two servings, how many total calories will you consume?
What is 464 calories?
(Fat: 8×9=72, Protein: 10×4=40, Carbs: 30×4=120 → 232 calories per serving × 2 = 464 total calories)
This red-colored protein in your blood carries oxygen from your lungs to the rest of your body.
What is hemoglobin?
Choose 1 category of PHYSICAL ACTIVITY (as discussed in class notes and class activity) and answer the following questions: (3 points)
a. Definition of specific physical activity category:
b. Benefits of specific physical activity:
c. Specific exercises that fit within that type of physical activity:
answer may vary