Eating A Nutritious Diet

Question 1

Healthy eating plan

Answer 1

Fruits, vegetables, whole grains, and fat-free or low fat mill products

Variety of protein

Low in added sugars, sodium, saturated fats, trans fat, and cholesterol

Stays within your daily caloric needs

Question 2

Adding or losing weight

Answer 2

1lb of fat= 3500 calories

How many calories would you have to deduct each week from your diet to lose or gain 1lb per week (2lbs per week)

Question 3

Macronutrient distribution range

Answer 3

Proteins
10-35% of your diet
200-700 of your calories (out of 2000)

Carbs
45-65%
900-1300 of your calories (out of 2000)

Fats
20-35%
400-700 of your calories (out of 2000)

Question 4

Why do people choose foods

Answer 4

Cultural
Social pressure
Convenience
Advertising
Availability
Associations
Regional
Cost
Emotional comfort
Habit
Personal preference
Values/beliefs
Weight
Nutrition/calories

Question 5

Carbohydrates

Answer 5

Body’s preferred source of fuel
Broken down to glucose for energy
Stored as glycogen in muscles and liver
Muscle glycogen sustains prolonged vigorous exercise

Question 6

Carbohydrates (types of food)

Answer 6

Whole grain breads and pastas
High fiber cereal
Sweet potatoes
Fruit
Beans
Vegetables

Question 7

Protein

Answer 7

Structural proteins form most of the solid material in the human body such as hair, muscles, tendons, and skin

Functional proteins transport oxygen and allow muscles to contract

Question 8

Protein (types of food)

Answer 8

93% lean ground beef or turkey
Lean deli meat
Eggs
Chicken and turkey without skin
Fish and shellfish
Beans
Cottage cheese

Question 9

Fats

Answer 9

Source of fuel and stored energy
Promotes heart and brain health
Transports fat soluble vitamins
Provides insulation and cushion for joints

Question 10

Fats (types of food)

Answer 10

Olive oil
Canola oil
Almonds
Walnuts
Peanut butter
Avocado
Tuna