Heath Nutrition Study Guide

  1. List the 5 food groups along with 5 foods for each group.

Grains / Fruit / Veggies / Protein / Dairy
Rice
Crackers
Tortillas
Bread
Oatmeal
Bagel / Apples
Grapes
Lemon
Strawberries
Banana
Watermelon / Broccoli
Lettuce
Tomato
Peas
Carrot
Corn / Fish
Beef
Ham
Turkey
Peanut Butter
Eggs / Cheese
Yogurt
Cottage Cheese
Milk
Ice cream
  1. What is a combination food? List a few examples.

A combination food is a food that is made of multiple food groups.

Burrito, pizza, tacos, cereal,

  1. What are the 2 types of grains? Circle the ones that you should eat most of.

Whole grains and refined grains

  1. What two food groups should make up half of your plate?

Fruits and veggies

  1. Explain whyMyPlate has different shaped wedges. What does it represent/tell you?

It shows you how much of each food group should make up your plate. It represents the portion sizes you need of each food group.

  1. What is the first thing you should look at on a food label and why?

The serving size.Because everything on the nutrition label is referring to only 1 serving of the food. If you don’t understand what it is specifically referring to, you can easily over eat!

  1. What is one of the main purposes of food? (We can relate it to gas for a car.)

To provide us with energy!!

  1. Calories = ENERGY!!
  1. Describe what happens if you do not use all of the calories you eat?

If you eat a lot of calories (energy) and do not use them (you sit around a lot and are not active) all of the extra calories are stored in your body as fat so your body can use the energy later.

  1. How many unused calories does it take to gain 1 pound of fat? 3,500
  2. What is %Daily Value and how do you use it?

% Daily Value is the daily recommended amount of nutrients a person should have each day. The %DV shows you how much of the nutrient you are eating in one serving of the food.

  1. What is the rule in deciding if a food is low or high in a nutrient?

5% or less is considered low and 20% or more is high

  1. What are the 6 essential nutrients? Circle the 3 that provide your body with energy.

Vitamins, minerals, water, fat, protein, protein

  1. List 5 ways water leaves your body each day.

Sweat, pee, breathing, crying, pooping, vomiting

  1. List some signs of dehydration (be sure you know what dehydration is).

Headache, dizzy, dark urine, faint, cramps

  1. Which vitamins are water soluble? What does water soluble mean when it comes to getting these vitamins each day?

C & B Vitamins are water soluble—This means they absorb in the water in our bodies and leave our bodies daily through loss of water.

  1. What are the two types of carbohydrates and which one gives you the best energy?

Simple and complex—Complex give you the best type of energy that stays with you for a longer amount of time! Simple carbs give you quick fast energy that goes away quickly.

  1. What are the 2 types of fats we discussed and which is “bad” and which is “good”? Identify which is solid and which is liquid and give an example of each.

Saturated fat is “bad” fat and is solid at room temperature. The grease left in the skillet after cooking ground beef or bacon is an example.

Unsaturated fat is the “good” fat that is liquid at room temperature. Olive oil and the oil on nuts and seeds are examples of good fat.

  1. Where do minerals come from and how do they get into our body?

Minerals come from the ground. Veggies grow in the ground so they absorb minerals then we eat the veggies. Trees grow in the ground so they absorb minerals so the fruit that grows on trees have minerals and we eat the fruit. Also, cows eat grass which grows in the ground so the minerals are absorbed into the cow, and then we eat the beef.

  1. List the minerals we discussed in class.

Sodium, potassium, calcium, iron