Health Nutrition Quiz
"Added sugars" are sugars and ___ added to foods or beverages when they are processed or ___.
"Added sugars" are sugars and SYRUPS added to foods or beverages when they are processed or PREPARED.
What counts as a cup (dairy)?
1 cup milk or yogurt, 1.5 ounces natural cheese (mozzarella, cheddar, etc), 2 ounces process cheese
One serving from the vegetable group includes:
1 cup of raw or cooked vegetables or vegetable juice 2 cups of raw leafy greens
Give examples of a 1 ouce serving for the grain group.
1 slice bread. 1 cup ready-to-eat cereal 1/2 cup cooked rice, pasta, or cooked cereal
Tips to help you eat vegetables:
1. Buy fresh vegetables in season 2. Stock up on frozen veggies for quick and easy cooking 3. Use a microwave to quickly "zap" veggies 4. vary your veggies choices 5. try crunchy vegetables raw, or lightly steamed
List 3 tips to help you eat whole grains.
1. Substitue whole grain for refined products. 2. Try brown rice or whole wheat macaroni. 3. Use whole grains in mixed dishes.
List the 2 grains subgroups and give 3 examples of foods from each group.
1. WHOLE GRAINS, ex.: bulgur, oatmeal, brown rice 2. REFINED GRAINS, ex.: white flour, white bread, white rice
What are the 5 subgroups of vegetables?
1. dark green veggies 2. starchy veggies 3. red, orange, veggies 4. beans + peas 5. other vegetables
Wise choices for the dairy group are:
1. include milk as a beverage at meals 2. switch gradually to whole milk 3. ask for fat-free milk in cappuccinos or lattes 4. add milk to oatmeal and hot cereals instead of water 5. have fat free or low-fat yogurt as a snack 6. top casseroles with low-fat cheese
List the 7 major categories in the protein foods group.
1. meat 2. poultry 3. seafood 4. beans, peas 5. eggs 6. processed soy products 7. nuts and seeds
List two common oils:
1. olive oil 2. corn oil
How does fiber play a role in carbohydrates? What two things does it do for the body?
1. reduces risk of coronary heart disease 2. maintaining normal blood glucose levels
How much food from the dairy group is needed daily (for teens)?
3 cups
___% of daily calories should be lean protein.
35%
How many of those amino acids need to be consumed through food?
9 out of 20
What letters of the alphabet make up the essential vitamins needed by the body?
A, B, C, D, E, K
According to the article section, water is the ___ important to survival.
According to the article section, water is the MOST important to survival.
What vitamin is folate?
B vitamin
Name foods and beverages that provide the most empty calories for Americans:
Cakes, cookies, pastries, and donuts. Soda, energy drinks, sport drinks, and fruit drinks. Pizza, ice cream, sausages, hot dogs, bacon, ribs.
What are the two categories that make up carbohydrates?
Complex, simple
Daily intake for men = ___ liters which = approx. ___ ounces.
Daily intake for men = 2 liters which = approx. 67.6 ounces.
Daily intake for women = ___ liters which = approx. ___ ounces.
Daily intake for women = 1.6 liters which = approx. 54.1 ounces.
Dietary fiber from whole grain or other foods may help reduce ___ ___ and may lower risk of ___ ___, obesity, and type 2 diabetes. Fiber is important for proper ___ ___.
Dietary fiber from whole grain or other foods may help reduce BLOOD CHOLESTEROL and may lower risk of HEART DISEASE, obesity, and type 2 diabetes. Fiber is important for proper BOWEL FUNCTION.
Diets high in saturated fats raise "bad" cholesterol levels in the body which increases the risk for ___ ___ disease. Cholesterol is only found in foods of ___ sources.
Diets high in saturated fats raise "bad" cholesterol levels in the body which increases the risk for CORONARY HEART disease. Cholesterol is only found in foods of ANIMAL sources.
Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing ___ ___ and help to decrease bone loss.
Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing KIDNEY STONES OR CHRONIC DISEASE and help to decrease bone loss.
Empty calories are calories from ___ fats and/or added ___. They are not healthy because the add calories to food, but few or no nutrients.
Empty calories are calories from solid fats and/or added sugar. They are not healthy because the add calories to food, but few or no nutrients.
Fiber containing foods such as vegetables help provide a feeling of fullness with fewer ___.
Fiber containing foods such as vegetables help provide a feeling of fullness with fewer CALORIES.
It is important to consume oils because they are the major source of vitamin __ in typical American diets.
It is important to consume oils because they are the major source of vitamin E in typical American diets.
It is important to eat 8 ounces of seafood per week. Seafood contains omega-3 fatty acids, EPA and DHA. These contribute to the prevention of ___ ___.
It is important to eat 8 ounces of seafood per week. Seafood contains omega-3 fatty acids, EPA and DHA. These contribute to the prevention of HEART DISEASE.
What are the 4 major categories in the Dairy group?
Milk, cheese, non-dairy calcium alternatives, yogurt
Most oils are high in monosaturated or polysaturated fats and low in ___ fats. Oils from plant sources (vegetable and nut oils) do not contain any ___. In fact, no plant foods contain ___.
Most oils are high in monosaturated or polysaturated fats and low in SATURATED fats. Oils from plant sources (vegetable and nut oils) do not contain any CHOLESTEROL. In fact, no plant foods contain CHOLESTEROL.
Most vegetables are naturally low in fat and ___.
Most vegetables are naturally low in fat and CALORIES.
Our body uses calcium for building ___ and ___; and maintaining bone __. Potassium in dairy foods may help maintain healthy ___ ___.
Our body uses calcium for building BONES and TEETH; and maintaining bone MASS. Potassium in dairy foods may help maintain healthy BLOOD PRESSURE.
What is the primary function of carbohydrates?
Primary source of energy, helping the brain, central nervous system, kidneys and muscles to function
Proteins are broken down into ___ ___.
Proteins are broken down into amino acids.
Proteins function as building blocks for bones, ___, cartilage, skin, and ___. They are also building blocks for enzymes, ___, and vitamins. Proteins are one of 3 nutrients that provide ___ (the others are fat and carbohydrates).
Proteins function as building blocks for bones, MUSCLES, cartilage, skin, and BLOOD. They are also building blocks for enzymes, HORMONES, and vitamins. Proteins are one of 3 nutrients that provide CALORIES (the others are fat and carbohydrates).
Provide two food examples for each category of carbohydrates.
Simple: white bread, anything sugary Complex: whole wheat bread, buckwheat
Teen girls need ___ ounce equivalents and teen boys need ___ ounce equivalents per day.
Teen girls need 6 ounce equivalents and teen boys need 8 ounce equivalents per day.
Teenage girls need ___ cups and teenage boys need ____ cups per day of vegetables.
Teenage girls need 2.5 cups and teenage boys need 3 cups per day of vegetables.
Teenage girls need ___ ounce equivalents and teenage boys need ___ ounce equivalents per day of protein.
Teenage girls need 5 ounce equivalents and teenage boys need 6.5 ounce equivalents per day of protein.
The B vitamins thiamin, riboflavin, and niacin play a role in ___. Folate (folic acid), another B vitamin, helps the body form red blood cells. This reduces the risk of neural tube defects, ___ ___, and anencephaly during fetal development.
The B vitamins thiamin, riboflavin, and niacin play a role in METABOLISM. Folate (folic acid), another B vitamin, helps the body form red blood cells. This reduces the risk of neural tube defects, SPINA BIFIDA, and anencephaly during fetal development.
The nutrients in the Protein Foods group include protein, B vitamins, (niacin, ___, riboflavin, and B6), vitamin E, ___, zinc, and magnesium.
The nutrients in the Protein Foods group include protein, B vitamins, (niacin, THIAMIN, riboflavin, and B6), vitamin E, IRON, zinc, and magnesium.
Why should vitamins be consumed daily?
To maintain the body functioning, through healthy cells, nerves, skin, and tissues
Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products, beet greens, ___ beans, lima beans, spinach, lintels, and ___ beans.
Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products, beet greens, SOY beans, lima beans, spinach, lintels, and KIDNEY beans.
Vegetables are important sources of many nutrients, including potassium dietary fiber, folate (folic acid), vitamin __ and __.
Vegetables are important sources of many nutrients, including potassium dietary fiber, folate (folic acid), vitamin A and C.
Vitamin A keeps eyes and skin healthy and helps to protect against ___.
Vitamin A keeps eyes and skin healthy and helps to protect against INFECTIONS.
Identify the two types of proteins and 3 foods examples for each source.
animal source - cow, chicken, turkey plant source - beans, nuts, soy
Provide 3 foods high in folate?
beans, broccoli, spinash,
What problems can a folate deficiency cause?
birth defects, blood diseases
What is protein resposible for in the body?
building, repairing tissues in the body
Besides providing energy, name 3 additional functions of fat in the body.
cushion organs, insulate body
True or false: all fats are bad
false
Match the mineral with its health concern when there is a deficiency.
iron - anemia sodium - muscle cramps potassium - high blood pressure calcium - osteoporosis
What is the function of minerals in the body?
maintian proper organ, heart, respiratory functions, as well as growth
Besides good night vision, what role does vitamin A play in the body?
needed for healthy skin, protecting against infections, boosting immune system
Who should be sure to consume enough folate?
pregnant women
Functions of water:
process some vitamins prevent dehydration transports nutrients remove waste products
There are actually 17 minerals your body needs daily. The article mentions which 7?
sodium, potassium, chloride, magnesium, iodine, calcium, iron
WHich vitamin helps prevent blood clots and whic vitamin helps control blood clotting?
vitamin E
"solid fats" are fats that are solid at ___ ___.
"solid fats" are fats that are solid at ROOM TEMPERATURE.
Beans and peas are unique foods. They are considered to be in both the ___ and ___ food groups.
Beans and peas are unique foods. They are considered to be in both the PROTEIN and VEGETABLE food groups.
Name a healthy fat and two foods that are good sources of it.
Omega - 3 , fish, walnuts, flax seed
One of the benefits of eating nuts and seeds is it reduces the risk of ___ ___.
One of the benefits of eating nuts and seeds is it reduces the risk of HEART DISEASE.
What two types of fatty foods need to be consumed in smaller amounts and less often?
fatty meats and dairy
Foods that contain water include:
watermelon, cucumber, celery
What color are the fruits/vegetables that typically provide vitamin A?
(orange) carrots, melon, pumpkin
Give example of what 1 ounce of protein would be:
1 ounce of meat, poultry, or fish 1/2 cup cooked beans 1 egg 1 tablespoon or peanut butter 1/2 ounce of nuts or seeds
List tips for wise choices in the Proteins Foods group:
1. Go lean with protein 2. Vary your protein 3. Check the nutrition facts label 4. Keep it safe to eat
B vitamins found in this food group serve a variety of functions in the body. They help the body release ___, play a vital role in the function of the ___ system, aid in the formation of red blood cells, and help build tissues. Iron is used to carry oxygen in the ___. Many teenage girls and women in their child-bearing years have iron deficiency, ____.
B vitamins found in this food group serve a variety of functions in the body. They help the body release ENERGY, play a vital role in the function of the NERVOUS system, aid in the formation of red blood cells, and help build tissues. Iron is used to carry oxygen in the BLOOD. Many teenage girls and women in their child-bearing years have iron deficiency, ANEMIA.
Which vitamin is also known as the "sunshine" vitamin?
Vitamin D
Which foods are excellent sources of vitamin C?
fruits, veggies, strawberries, peppers
