The Basics
What are the 3 basics of healthy living?
Adequate sleep, proper nutrition, and exercise.
How many hours of sleep should you be getting each night?
8 - 10 hours
How many minutes of exercise should you get daily?
60 minutes minimum.
What are the 4 food groups?
Fruits/Vegetables, Grains, Protein, Dairy (and alternatives)
What are 2 short term effects of caffeine use?
increased alertness, blood pressure, breathing rate, urination, possible anxiety
Eating well, exercise and adequate sleep have a positive effect on what two things?
Energy and mood.
How do screens before bed affect our sleep quality?
Interrupts melatonin production and therefore sleep patterns
Name 3 ways to get exercise other than participating in sports
Taking the stairs, walking instead of driving, riding a bike somewhere, dance party, etc.
Give 2 examples of bad fats
Margarine, french fries, doughnuts, cookies, chips, crackers, hydrogenated oils, etc.
What are 2 long term effects of caffeine?
Nervousness, insomnia, dehydration, stomach irritation, fatigue, addiction
How much water should you drink every day?
6-8 cups a day.
What are the affects of staying up late, or inconsistent bedtimes?
Tired, less focus and less energy
Name 3 ways exercises affects our body/mind?
Increases energy, decreases stress/tension, improves memory, better sleep, boosts mood, manages weight, reduces risk of disease, strengthens bones/muscles, improves every day abilities.
Why are whole grains better than refined?
They are better for your health, digest slower, whereas refined grains can cause insulin spikes.
Why are juices and soda drinks not a good replacement for water?
The high sugar content can actually lead to dehydration, spike in insulin levels, cause dry mouth, fatigue and headaches. Soda can damage your tooth enamel and cause dental problems over time.
What does it mean to have a balanced diet?
Eating a variety of foods in proper quantities
How do stress/worries affect our ability to sleep, or quality of sleep?
Trouble falling and staying asleep.
Why should you not eat a large meal just before bed?
So you aren't providing extra energy that will disrupt your sleep
Name 2 calcium rich alternatives to dairy
Almonds, spinach, fortified non-dairy milks, broccoli, kale, beans, sesame seeds, edamame beans…
Name 3 ways sugar negatively affects us
Lack of focus, mood crashes, memory impairment, addicting, immune system suppression, speeds up aging of skin, dental decay, health conditions
What are 3 benefits of eating a balanced diet?
Better focus, provides needed nutrients, fuels your brain, healthy skin healthy, stronger hair and bones.
Name 3 strategies to decrease stress before bedtime?
Bath, Journaling, Creating lists, Breathing exercises, Meditation exercises, etc.
Which kind of foods and drinks decrease energy?
Cookies, candy, soda, caffeinated beverages, unhealthy fats like chips, processed and deep fried foods.
How do fruits and vegetables benefit our body?
They’re full of health-giving vitamins, antioxidants and fiber; keep us feeling full and our digestive systems healthy.
What is the recommended maximum daily intake of sugar for youth?
6 teaspoons (or 24 grams) a day maximum.