Gym Test

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46 Terms

1
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How many whole grains should you eat each day?

At least 3 oz

2
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What are the most nutrition dense food?

spinach and kale

3
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Dark vegetables to eat

broccoli, spinach, and other leafy greens

4
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orange veggies to eat

carrots and sweet potatoes

5
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Fresh Fruits

fresh, frozen, canned, or dried fruit

6
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What to choose when eating milk, yogurt, or other milk products?

low-fat or fat-free

7
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What is the best ways to eat meat and beans?

bake it, broil it, or grill it

8
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What kind of meats should you eat?

low-fat or lean

9
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Examples of proteins

fish, beans, peas, nuts & seeds

10
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Examples of fat sources

fish, nuts, and vegetable oils

11
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What fats should you limit?

solid fats

12
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examples of solid fats

butter, stick margarine, shortening, and lard

13
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things that affect the kinds & amounts of food one eats each day

Age, Ht, Wt, Gender, & Activity

14
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What are some healthy fast food options?

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

15
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What are some not healthy fast food options?

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

16
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When is someone considered obese?

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

17
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2 main causes of obesity?

Unhealthy eating habits, lack of physical activity

18
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Health risks of obesity

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

19
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Fresh Fruit/Veggies/Dairy serving size

1 cup/1 fist

20
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Canned fruit/cooked veg/rice/pasta/cereal serving size

½ cup

21
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Bread serving size

1 slice

22
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Cheese serving size

1 ½ ounces

23
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Dry Cereal serving size

Âľ cup

24
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Lean Meat, chicken/fish serving size

3 ounces

25
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Oil/butter serving size

1 teaspoon

26
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Peanut butter

2 tablespoons

27
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What are nutrients?

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

28
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Six categories of nutrients

Carbohydrates, Proteins, Fats, Vitamins, Minerals, Water

29
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What is the most important nutrient?

Water

30
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What does water help with?

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

31
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Protein structure

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

32
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Protein function

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

33
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Protein should account for about __% of total calories for the average person

15

34
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Best sources of protien come from ??

animal sources

35
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Simple carbohydrates

sugar

36
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complex carbohydrates

starches

37
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____ are the major source of carbohydrates in the food we eat.

Plants

38
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Simple Carbs

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

39
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Examples of simple carbs

Fruit, Milk, Cookies

40
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Complex Carbs

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

41
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Examples of complex carbs

Rice, Beans, Potatoes

42
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What is a calorie?

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

43
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1 gram of Carbohydrates = __ calories

4

44
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1 gram of Proteins = __ calories

4

45
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1 gram of Fat = __ calories

9

46
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1 gram of Alcohol = __ calories

7