Chapters 1 to 5 Nancy Clark

Clark recommends that you put a "whole" in your diet. what does that mean?

"whole" means whole grains. Wholesome breads, cereals, and other grain foods.

It is recommended that you eat _____ to _______ of your daily calories in the morning.

1/4 to 1/3 200 to 500

breakfast should come form at least ___ to __ food groups. why?

3 to 4. because 3-4 food groups being consumed will give you half of the recommended daily fruit and whole grain servings.

Clark recommends a four meal a day plan. Why? approximately when will those meals be consumed?

Active people eat 25%of their calories at each of the 4 meals. this covers a 16 hour tie span. This concept of evenly sized and spaced meals, should likely eradicate afternoon sweet cravings.

What are some examples of good sources of nutrients from white food

Bananas, egg whites and etc.

Salads for a meal should include enough what? to make it substantial, but limit the what to control calories.

Carbohydrates. fat

How would you define a wholesome cereal? what are several things to consider.

Cereal with sugar not listed among the first ingredient. Several things to consider is low fat cereals, high fiber, fortified with folic acid and iron enriched cereal.

Plan

Cook-a-thons

Beef should be avoided in a healthy diet

False, SMALL portions of lean beef aren't so bad. Lean beef is a great source of iron, zinc and other nutrients. It has a cholesterol value similar to chicken and fish.

A calcium supplement is a good way to allow you to eliminate high fat diary products from your diet and still get the nutrients you need.

False, a calcium supplement is not a complete substitute for calcium.

Coffee is a diuretic so its consumption does not count towards daily fluid intake.

False, coffee counts towards daily fluid needs.

Organic foods are nutritionally superior and have been proven to improve health and lower risk of disease.

False, no studies to date have been proven that consuming an organic diet leads to improved health or lower risk of disease. they can reduce exposure to pesticides and are better in terms of nutritional value.

White foods are nutritionally worthless.

False, some white foods are good sources of nutrients.

soy protein lowers bad LDL cholesterol.

False, soy and other substances in soy is called oflavones- do not protect against heart disease.

Fish oil pills should be taken to provide a protective effect against heart disease.

False, the pills fail to generate any protective effect against heart disease. The american heart association does not consider fish oil capsules to be a sufficient alternative to eating fish.

Butter or margarine? which one is a highly processed food with traces of trans fat?

Margarine

Clark uses several case studies to illustrate "snack attacks" . She indicates that a person craving a sweet snack may actually have what kind of a problem? How could the problem be solved?

Sweet abusers may be at risk for a nutritional problem. This can b solved by eating before you gt too hungry.

The Daily Value for sodium is 2300 mg. This guideline should totally be ignored for an athlete, true or false?

True =. If you are working out moderately hard for more than four hours or exercising intensely for shorter periods, purposely you would prefer and consume more salty foods and fluid; but do not completely just ignore the guideline

Butter or margarine? which one is healthier to eat ?

Use very little of whichever you prefer and WATCH your diet.

Butter or margarine? which one has more saturated fat?

butter

There is no such thing as a bad food but you can have a bad what?

diet

You should only eat chicken and fish instead of beef for a health diet true or false

false

Energy bars may be very helpful for athletes because they contain special energy-boosting ingredients not found in other foods. true or false

false, energy bars have no magical ingredient, they are a convenient source do calories (energy)

Peanut butter is such a high fat food that it is not a good option for including protein in the diet.

false, peanut butter is a good source of protein if eaten in moderation. it is a good source of health- protective polyunsaturated fat. As long as you eat in moderation and not a jar full, it is okay.

Eating chocolate cake for breakfast will make you fat.

false. according to the book, eating 300 calories of chocolate cake along with another 300 calories of wholesome breakfast will possibly help you lose weight. Those who had cake for breakfast actually have fewer cravings for carbs and sweets later in the day.

Dont arrive home too

hungry

"Wholesome" which is

limiting processed foods; eating more organic and whole foods.

Clark indicates that many people under-eat______ and overeat ______. Learn to avoid snacks and instead plan another _________.

meals snacks lunch

Eat _____ than just plain past at a meal.

more

plan time to _____ for food

shop

Fruits and veggies matter. true or false

true

There is no such thing as a bad food. true or false

true

You should eat according to hunger and not by clock.

true

Can soy still be beneficial?

yes, due to their high contents of polyunsaturated fat