Nutrition Quiz

Question 1

How many essential nutrients are there?

Answer 1

6 Essential Nutrients
1. Carbs
2. Proteins
3. Fats
4. Vitamins
5. Minerals
6. Water

Question 2

Which nutrients are energy sources?

Answer 2

Carbs, Proteins, Fats

Question 3

Which nutrients aren’t energy sources?

Answer 3

Vitamins, Minerals, Water

Question 4

What is the difference between appetite and hunger?

Answer 4

Appetite: The DESIRE for food.
Hunger: The NEED for food.

Question 5

What are calories?

Answer 5

The ENERGY that comes from food sources.

Question 6

How many calories are there per pound?

Answer 6

3500 (kilocalories=calories)

Question 7

What are Carbs?

Answer 7

The body’s main source of energy, they improve mood and memory, assist brain and nervous system and muscles

Question 8

What are Simple Sugars?

Answer 8

1-2 sugars that absorb quickly for bursts of energy

Question 9

What are Complex Carbs?

Answer 9

3 or more sugars, referred to as starches, absorb slower for sustained energy

Question 10

What are Cellulose Fibers?

Answer 10

Essential to digestion but are not absorbed or converted to glucose, reduce heart disease, cholesterol, cancer, diabetes

Question 11

What happens to glucose/glycogen?

Answer 11

The liver converts sugars to glucose, if unused, you can store up to 2000 calories as glycogen….if unused, gets converted to fat

Question 12

What are some Carb-full food sources?

Answer 12

Simple: Food sources- fruits, milk, table sugar, some veggies
Complex: Food sources- beans, peas, lentils, peanuts, potatoes, corn, cereals, parsnips, whole grain bread

Question 13

What are Proteins?

Answer 13

Essential to building muscle mass and repair, immune system strength, and makes you feel full – should be 10-35% of dietary calories (4 calories per gram)
-Composed of various amino acids which are the building blocks for muscles

Question 14

What are Protein-filled food sources?

Answer 14

Food sources- animal sources, eggs, soy, nuts and legumes, however, there is protein in almost every food, just reduced amounts

Question 15

What are Fats?

Answer 15

Fats- most energy available, some good, some bad, store vitamins and water, provide insulation and protection (9 cals per gram)

Question 16

What is the difference between saturated, unsaturated, and trans fats?

Answer 16

1. Saturated- more solid at room temperature, help to clog arteries with fat/cholesterol
   -Food Sources- meats and dairy, animal foods, pizza, cheese, cookies and desserts, fast foods
2. Unsaturated- (includes mono and poly)- liquid at room temp. Usually oils, beneficial to blood cholesterol, ease inflammation, and more
   -Food Sources- plants, vegetable oils, nuts, and seeds and fish (poly like Omega 3s)
3. Trans Fatty Acids (trans fats)- WORST FAT for us. Raise bad cholesterol and lowers good cholesterol, creates inflammation, increased risk of heart disease, stroke, diabetes, and chronic conditions
   -Food Sources- converted/fried vegetable oils, and small amounts in meat and dairy

Question 17

1. REMINDER

Answer 17

DELICIOUS = DANGEROUS

Question 18

What are Vitamins?

Answer 18

Help with bones, heal wounds, bolster immunity, convert food into energy, and repair cellular damage. Commonly Known- A (teeth, bones), B-6 helps make antibodies, hemoglobin), B-9 (good for pregnancy) and B-12 (for metabolism and red blood cells), C (helps immunity, healing), D (helps absorb calcium, comes from sun), E (blood), K (blood clotting)
-Food sources- fruits and vegetables
B-12 found in meats and dirt on plants/veggies/fruits

Question 19

What are Minerals?

Answer 19

Aid body functions, balance water in the body
Commonly known- calcium (for bones, teeth), potassium (muscles), sodium (water balance), chloride (fluid balance), fluoride (bones and teeth), iron (hemoglobin, metabolism), zinc (to make protein), chromium (regulates insulin), iodine (growth and development)
-Food sources- all foods have various minerals

Question 20

What is Water?

Answer 20

Body is 2/3rd water, it helps blood flow, all fluids, transports nutrients, helps digestion
-Food sources- found in all drinks and all foods have some level of water, especially fruits and veggies

Question 21

2. REMINDER

Answer 21

DON’T DIET, JUST EAT RIGHT

Question 22

What are the ABCs of the Dietary Guidelines?

Answer 22

A - AIM for Fitness
B - Build a healthy BASE/FOUNDATION of fruits, grains, veggies
C - CHOOSE sensibly by avoiding certain foods
-Example: Cholesterol, salty foods, simple sugars, saturated and trans fats.

Question 23

What is LDL vs. HDL

Answer 23

LDL (Low Density Lipoproteins): Risk of heart disease

HDL (High Density Lipoproteins): Carries LDL back to liver, lowers heart disease & bad cholesterol

Question 24

3. REMINDER

Answer 24

THINK OF “MY PLATE”