Nutrition Info

Question 1

MyPlate: How much of your plate should be filled with fruits and veggies?

Answer 1

1/2 of your plate

Question 2

MyPlate: How much of your grains should be whole grains?

Answer 2

1/2 of your whole grains (more brown and less white)

Question 3

MyPlate: What type of milk should be drank?

Answer 3

• low fat

* skim milk

Question 4

MyPlate: What type of protein should you choose?

Answer 4

• lean proteins

* the less legs the better

Question 5

MyPlate: What do fruits and veggies give us for nutrition?

Answer 5

• provide vitamins and minerals
• full of fiber
• help whole body

Question 6

MyPlate: What do grains give us for nutrition?

Answer 6

*main source of energy for the body and brain

Question 7

MyPlate: What does protein give us for nutrition?

Answer 7

• building blocks of life

* important for muscles, hair, skin, and internal organs

Question 8

MyPlate: What does dairy give us for nutrition?

Answer 8

• great source of calcium and protein
• important for healthy bones and teeth
• choose low fat or fat free

Question 9

Secret Code: What is the secret code?

Answer 9

• 5 or more fruits & veggies (5 times a day)
• 2 hours or less recreational screen time
• 1 hour or more of physical activity
• 0 sugary drinks, more water, and low fat milk

Question 10

Secret Code: What is the difference between fruits and vegetables?

Answer 10

Fruits have seeds and vegetables do not.

Question 11

Secret Code: What is a vegetable?

Answer 11

• edible portion of a plant

* usually grouped according to the portion of the plant that is eaten (leaves, stem, roots, tubers, bulbs, and flowers)

Question 12

Secret Code: What is a fruit?

Answer 12

• the mature ovary of a plant

* some examples are tomatoes, squash, peppers, eggplants, and peas

Question 13

Secret Code: What is a serving size of fruits and vegetables equal to in size?

Answer 13

• 1 baseball
• 1 cup of raw salad greens
• 1/2 cup cooked vegetables
• 1 medium fruit

Question 14

Secret Code: What benefits do we get from RED fruits and vegetables?

Answer 14

• rich in antioxidants

* tomatoes have lycopene that fight against cancer

Question 15

Secret Code: What benefits do we get from ORANGE fruits and vegetables?

Answer 15

• have carotenes that convert to Vitamin A

* good for the eyes

Question 16

Secret Code: What benefits do we get from GREEN fruits and vegetables?

Answer 16

*antioxidants that attack molecules and free radicals that can damage the cells

Question 17

Secret Code: What benefits do we get from PURPLE fruits and vegetables?

Answer 17

Abundant in powerful antioxidants to protect the body from disease

Question 18

Secret Code: What benefits do we get from WHITE fruits and vegetables?

Answer 18

Contain phytonutrients that fight against bacteria, viruses, and cancer

Question 19

Secret Code: How much sugar is in one can of soda?

Answer 19

10 teaspoonfuls

One soda a day for a week would be 70 teaspoonfuls.

Question 20

Tasting Party: When speaking to the public, what should we keep in mind?

Answer 20

• make it as simple as possible
• avoid using scientific words
• make it acheiveable–don’t expect huge changes in patients overnight
• try for one small goal
• don’t say “you can never eat ____”

Question 21

Tasting Party: How many people have hypertension?

Answer 21

65 million (1 in 3 adults)

Question 22

Tasting Party: How many deaths are caused by hypertension?

Answer 22

277,000 deaths per year

Question 23

Tasting Party: What is the main cause hypertension?

Answer 23

Over 90% of all cases is caused by lifestyle factors like diet, inactivity, and smoking.

Question 24

Tasting Party: What is DASH?

Answer 24

It is a dietary approach to stopping hypertension.

• decrease sodium in the diet (less than 2300mg per day)
• increase potassium, calcium, and magnesium in diet

Question 25

Tasting Party: What foods are rich in potassium, calcium, and magnesium?

Answer 25

* potassium: potatoes, bananas, oranges, apricots, tomatoes * calcium: dairy, dark leafy greens, sardines, soybeans * magnesium: nuts, seeds, dark leafy greens, whole grains, avocado

Question 26

Tasting Party: Processed foods are usually high in what?

Answer 26

Sodium

Question 27

Tasting Party: What is included in a 30 to 60 second nutrition counseling session on hypertension?

Answer 27

* eat more fresh fruits and vegetables * eat less canned and processed foods * don't add salt to foods * use Mrs. Dash seasoning * exercise

Question 28

Tasting Party: What is type I diabetes caused by?

Answer 28

The pancreas can't make insulin and is genetic

Question 29

Tasting Party: What is type II diabetes?

Answer 29

Pancreas still makes insulin but either the body can't make enough or cells become resistant to insulin--happens from lifestyle (90% of all cases)

Question 30

Tasting Party: What are the risk factors for diabetes?

Answer 30

* overweight * poor nutrition * don't exercise * hypertension * high cholesterol

Question 31

Tasting Party: How should a diabetic handle carbs?

Answer 31

* still need to eat them * eat a consistent amount of carbs throughout the day * don't drop below 130g of carbs

Question 32

Tasting Party: What dietary suggestions should a type II diabetic follow?

Answer 32

* eat plenty of fiber (slows down digestion and has less impact on blood sugar) * base the diet around fruits, vegetables, lean proteins, whole grains, legumes, lentils, and beans

Question 33

Tasting Party: What information should a 30 to 60 second nutrition counseling session contain?

Answer 33

* lose weight * eat more fruits and veggies * limit sodas and sugary drinks * limit white grains * eat whole grains * don't skip meals, especially breakfast

Question 34

Tasting Party: What are the optimum levels for cholesterol?

Answer 34

* total cholesterol: less than 200mg/dL * LDL: less than 100mg/dL * HDL: more than 60mg/dL * triglycerides: less than 150 mg/dL ***Most important number for cholesterol is the LDL:HDL ratio of 3:5:1 or less

Question 35

Tasting Party: What are some ways to lower your LDL?

Answer 35

* eat more soluble fiber (oatmeal, beans bran, fruits, vegetables) * soluble fiber binds to bile in the GI tract which is excreted from the body * body uses cholesterol to make more bile, so cholesterol levels decrease * limit saturated fats (fried foods, full fat dairy, animal meats) * limit trans fat (packaged foods and hydrogenated)

Question 36

Tasting Party: How does soluble fiber lower cholesterol?

Answer 36

1. Soluble fiber binds with bile 2. Bile can't be reabsorbed, so bile is lost from the body 3. Body uses cholesterol to create more bile, so cholesterol decreases

Question 37

Tasting Party: What has been found to have very little impact on blood cholesterol?

Answer 37

* dietary cholesterol has very little effect on blood cholesterol * when you eat cholesterol, your body adapts by producing less cholesterol

Question 38

Tasting Party: What does increase cholesterol?

Answer 38

* the body makes its own cholesterol | * saturated and trans fat in foods is what increases blood cholesterol

Question 39

Tasting Party: How do you increase good cholesterol?

Answer 39

* exercise * stop smoking * eat healthy fats (fish, nuts, walnuts, flax, olive oil) * drink in moderation

Question 40

Tasting Party: What is considered drinking in moderation?

Answer 40

* 1 drink per day for women | * 2 drinks per day for men

Question 41

Tasting Party: What information should be included in a 30 to 60 second counseling session about high cholesterol?

Answer 41

* eat more fruits and vegetables * eat oatmeal for breakfast (add fruit on top) * limit fried food * snack on nuts * exercise * lose weight

Question 42

Tasting Party: What has the largest impact on triglyceride levels?

Answer 42

* alcohol | * refined carbohydrates

Question 43

Tasting Party: What are the risk factors for high triglycerides?

Answer 43

* obesity * poorly controlled diabetes * trans fats * saturated fats

Question 44

Tasting Party: What dietary strategies can you take to lower triglycerides?

Answer 44

* limit refined carbs (sugar, white grains) * eat more whole grains * limit alcohol * exercise * lose weight if over weight