Gym Test

How many whole grains should you eat each day?

How many whole grains should you eat each day?

At least 3 oz

What are the most nutrition dense food?

spinach and kale

Dark vegetables to eat

broccoli, spinach, and other leafy greens

orange veggies to eat

carrots and sweet potatoes

Fresh Fruits

fresh, frozen, canned, or dried fruit

What to choose when eating milk, yogurt, or other milk products?

low-fat or fat-free

What is the best ways to eat meat and beans?

bake it, broil it, or grill it

What kind of meats should you eat?

low-fat or lean

Examples of proteins

fish, beans, peas, nuts & seeds

Examples of fat sources

fish, nuts, and vegetable oils

What fats should you limit?

solid fats

examples of solid fats

butter, stick margarine, shortening, and lard

things that affect the kinds & amounts of food one eats each day

Age, Ht, Wt, Gender, & Activity

What are some healthy fast food options?

Grilled Chicken, Regular-sized hamburger, Fruit and Yogurt, Plain baked potato, Salad

What are some not healthy fast food options?

Chicken nuggets, Croissant breakfast sandwiches, Onion rings, Large french fries

When is someone considered obese?

if their weight is 30% or more above their ideal weight

2 main causes of obesity?

Unhealthy eating habits, lack of physical activity

Health risks of obesity

Lower self-esteem, High blood pressure, Blocked arteries, Diabetes, Cancer

Fresh Fruit/Veggies/Dairy serving size

1 cup/1 fist

Canned fruit/cooked veg/rice/pasta/cereal serving size

½ cup

Bread serving size

1 slice

Cheese serving size

1 ½ ounces

Dry Cereal serving size

¾ cup

Lean Meat, chicken/fish serving size

3 ounces

Oil/butter serving size

1 teaspoon

Peanut butter

2 tablespoons

What are nutrients?

Essential substances that your body needs to grow & stay healthy.

Six categories of nutrients

Carbohydrates, Proteins, Fats, Vitamins, Minerals, Water

What is the most important nutrient?

Water

What does water help with?

transporting materials in the body, regulate body temperature, break down food in the digestive system.

Protein structure

Made of building blocks (amino acids) arranged differently to form various proteins.

Protein function

Provides the building materials your body needs to grow, repair, & maintain itself.

Protein should account for about __% of total calories for the average person

15

Best sources of protien come from ??

animal sources

Simple carbohydrates

sugar

complex carbohydrates

starches

____ are the major source of carbohydrates in the food we eat.

Plants

Simple Carbs

sugars that are quickly digested and provide a BOOST of energy for the body

Examples of simple carbs

Fruit, Milk, Cookies

Complex Carbs

starches that provide the body with long-term energy since they are digested more slowly than sugars.

Examples of complex carbs

Rice, Beans, Potatoes

What is a calorie?

A unit that measures the energy a food supplies + the energy one’s body burns.

1 gram of Carbohydrates = __ calories

4

1 gram of Proteins = __ calories

4

1 gram of Fat = __ calories

9

1 gram of Alcohol = __ calories

7