Nutrition Trivia: Test Your Knowledge on Dietary Guidelines and Healthy Eating Habits!

1. Journal Describe what you and your family eat on a daily basis… or what your family usually eats per week.

2. What the world eats View here

3. Objectives Describe the 9 recommended dietary guidelines Apply the 9 recommended dietary guidelines to your life!

4. Nutrition Trivia!!!! Is the biggest selling restaurant food a) hamburgers; b) French fries; c) pizza? How many coca-cola’s will be consumed worldwide during the next hour: a) 17-million; b) 27-million; c) 37-million? Americans talk about healthy food, but still consume junk. In the past 20 years, consumption of which food or drink is up more: a) beer; b) snack foods; c) soft drinks? According to the University of California at Berkley Wellness Letter, do dieters say that the most difficult food to give up is: a) ice cream; b) chips; or c) cheese? True or False. People who read nutrition information on food labels eat 5% less fat than people who don’t?

5. Nutrition Trivia! Even though almonds are high in calories and fat, they’re good for you because they help to: a) relieve stress; b) lower cholesterol; c) build strong bones. How many teaspoons of sugar does the average North American consume every day? A) 9; b) 19; or c) 29. Whether it’s beef or chicken, in the terms of stroganoff, Wellington, Cordon bleu, Salisbury or Parmesan are used, you know it’s a) expensive; b) mouth watering; c) high in fat? Pepperoni is America’s favorite pizza topping. Is Japan’s favorite pizza topping: a) eggs; b) pickled ginger; c) squid? What is the most widely eaten fruit in America? a) banana; c) orange; d) apple

6. DIETARY GUIDELINES  Created in 1980 as a source of advice on nutrition and fitness. The 9 guidelines are revised every 5 years.

7. Actual Causes of Death in USPut these risky behaviors in order of which causes the most deaths to the least deaths: • Motor Vehicles • Alcohol • Illicit drug use • Poor Diet and lack of exercise • Infectious Agents • Tobacco • Sexual Behavior • Pollutants/toxins • Firearms • Tobacco (20%) • Poor Diet and lack of exercise (15%) • Alcohol (6%) • Infectious Agents (5%) • Pollutants/toxins (4%) • Firearms (3%) • Sexual Behavior (2%) • Motor Vehicles (2%) • Illicit drug use (2%)

8. Cause and Effect: Obesity trends Portion sizes? Fast food? Other causes? The importance of healthy eating

9. DG #1 Adequate nutrients within calorie needs • Eat a variety of nutritious foods and beverages • Choose foods that limit saturated and trans fats, cholesterol, added sugars and salt.

10. DG #2 Weight management • Balance calories consumed with calories used for energy needs to maintain a healthy weight. • Adjust calories and activity to prevent weight gain.

11. DG #3 Physical Activity • Engage in regular physical activity and limit sedentary activities. • Teens should get at least 60 minutes of physical activity 7 days of the week. • For adults, the recommended is 30 minutes. • Increase exercise for weight reduction and added health benefits.

12. DG #4 Food Groups to Encourage • Consume a variety of foods from the different food groups. • Eat the recommended amounts each day, but in balance with energy (calorie) needs.

13. DG #5 Fats • Choose lean, low-fat, and fat-free when selecting and preparing foods. • Teens should keep total fat intake between 25 and 35% • Limit intake of fats and oils high in saturated and trans fat. • Consume less than 10% of calories from saturated fat.

14. DG #6 Carbohydrates • Choose fiber-rich fruits, vegetables, and whole grains often. • These supply ½ of daily calories. • Limit foods and beverages with added sugars

15. DG # 7 Sodium and Potassium • Consume less than 2,300 mg (about 1 tsp) of sodium per day by preparing foods with little salt. • The average American consumes about 6,000 mg of salt a day—roughly three times the amount recommended! • Salt increases blood pressure and makes the body retain fluid. • Consume potassium-rich foods, such as fruits and vegetables.

16. DG #8 Food Safety CLEAN hands, food CONTACT surfaces, and fruits and VEGETABLES. SEPERATE raw, cooked and ready-to-eat foods while SHOPPING, preparing, or STORING foods. COOK foods to a safe temperature to kill MICROORGANISMS. Chill (_REFRIGERATE__) perishable food promptly and DEFROST foods properly. Avoid RAW milk, unpasteurized FRUIT juices, or eating foods made with RAW eggs.

17. DG #9 When you are of LEGAL drinking age, do so in moderation Offer non-alcoholic beverages at social gatherings.

18. By following the Dietary Guidelines you reduce your risk of: Obesity Hypertension Heart Disease Diabetes Alcoholism

19. 10 Questions about YOU • Answer the 10 questions honestly. • If you have to think about it, you are convincing yourself of the truth. • Add up your check marks: • More than 5 checks = healthy habits • Less than 5 = headed for trouble

20. Dietary Guideline Booklet

21. Journal

22. I Don’t Feel So Good • It is estimated that every year 76 million people in the U.S. become ill from eating CONTAMINATED food.

23. Key Recommendation #1 • CLEAN hands, food CONTACT surfaces, and fruits and VEGETABLES.

24. Key Recommendation #2 • SEPARATE raw, cooked and ready-to-eat foods while SHOPPING, preparing or STORING foods.

25. Key Recommendation #3 • COOK foods to a safe temperature to kill MICROORGANISMS.

26. Key Recommendation #4 • Chill (REFRIGERATE) perishable food promptly and DEFROST foods properly.

27. Key Recommendation #5 • Avoid RAW (unpasteurized) milk, unpasteurized FRUIT juices, or eating food made with RAW eggs.

28. Dietary Guideline #1Adequate Nutrients Within Calorie Needs

29. Calories • Many Americans eat MORE calories than they need and still don’t get enough of their daily required nutrients. • This means Americans aren’t getting the required nutrients in the recommended amount of calories. • Caloric intake is based on: age, gender, activity level, and ethnicity

30. What else do Americans eat too much of? • Saturated Fat • Trans Fats • Cholesterol • Added Sugars • Salt

31. A nutrient dense food is high in nutrients and relatively low in calories. Examples An empty calorie food is low in nutrients and relatively high in calories (fat and sugars, too). Examples What are nutrient dense and empty calorie foods?

32. Apple – Nutrient Dense or Empty? Some food preparations can quickly turn food from high to low nutrient density

33. Recommendation #1 • It is recommended that Americans eat more nutrient-dense foods that have fewer calories and more nutrients.

34. FOOD LABELS PORTION CONTROL

35. Label EaseA guide to using food labels • Raise a finger if the food has: • 10% or more vitamin A • 10% or more Vitamin C • 10% or more calcium • 10% or more Iron • 10% (5g) or more protein • 10% or more fiber • Lower a finger if the food has either: • 10% or more total fat or 200 or more calories. • If any fingers remain up, the food is nutritious.

36. How can a nutrient rich diet help me? • Eating a nutrient rich diet will promote normal growthand development of children and teens, good health for people of all ages, and a lowered risk for a number of chronic diseases, like diabetes, high blood pressure, etc. • Does anyone in your family have diabetes, high blood pressure, cancer, heart problems???

37. Which nutrients are a concern for children and adolescents? • Calcium • Potassium • Fiber • Magnesium • Vitamin E

38. So in a nutshell . . . • Eat foods high in nutrients and relatively low in calories.