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Let’s Play Nutrition Jeopardy!
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Fat and Cholesterol
Carbohydrates And Fiber
Protein What’s healthier?
100 100 100 100
200 200 200 200
300 300 300 300
400 400 400 400
500 500 500 500
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Name one food that is high in “healthy” fat.
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Healthy Fats
• Nuts• Seeds• Heart healthy oils (olive, canola, and peanut)• Avocados• Fish, especially fatty cold water fish like
salmon (contains Omega-3 Fatty Acids)
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Name two foods that contain a high amount of saturated fat.
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Foods High in Saturated Fat
• Meat—beef, pork, chicken fat• Cheese• Whole and 2% Milk• Butter• Shortening• Lard• A few plant-based foods including coconut and
coconut oil
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We all need some fat in our diet. Name one positive aspect or
function of dietary fat.
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Functions of Fat
• Principal form of stored energy in the body—This provides an emergency reserve when we are sick or when our food intake is diminished
• Helps maintain body temperature• Helps you feel full• Assists in absorption of fat-soluble vitamins• It makes food taste good
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What happens if you eat too much fat?
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What happens if you eat too much fat?
• Gain weight• High cholesterol if you eat too much saturated
fat
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Approximately what % of calories in your diet should come from fat for
adults?(This is a range. You will get credit if
you pick a number within the range.)
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20-35% for adults age 19+
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Name two sources of whole wheat or whole grain.
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There are a lot of whole grain products…
• Whole wheat bread• Oatmeal• Whole wheat pasta• Brown rice• Some cereals• Other grains like barley and quinoa
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Carbohydrates can be sugars or starches.
Name one healthy food and one less healthy that is high in carbohydrates.
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Healthy and Less Healthy Carbohydrates
• Healthy– Beans and legumes– Vegetables– Whole-grain breads and
cereals– Fruit– Milk and milk products
• Less Healthy– Candy– Soda– Syrups– Sugar– White flour (white
bread, pasta, refined cereal)
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Name two functions of carbohydrates and/or fiber.
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Function of Carbohydrates and Fiber
• Carbohydrates– The body’s main source of energy– Fuel most of the body’s cells during daily activities– Used by muscle cells during high-intensity exercise– Only source of energy for brain cells, red-blood cells and
some other types of cells
• Fiber– Allows for passage of food quickly through the intestines
helping to prevent hemorrhoids and constipation– Lowers cholesterol
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Some people eat “low carb” diets to lose weight.
What happens when if your body doesn’t get enough carbohydrates?
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Without carbs…
• Low energy• Trouble concentrating• Constipation• Bad breath—Ketones breaking down
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How much fiber do you need in a day?
(The answer is in grams. Get credit for anywhere in the range.)
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Women = 25 gramsMen = 36 grams
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People on this type of diet do not always get enough complete
proteins.
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Vegan
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There are many sources of complete protein. Name two.
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Complete Proteins
• Beef• Poultry• Seafood• Eggs• Cheese• Milk• Other animal products
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Name a function of protein in your body.
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Functions of Protein
• Build and repair body tissues (including muscles)
• Keeps skin, hair, and nails healthy• Helps with body processes
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The difference between a complete and an incomplete
protein.
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A complete protein contains all amino acids.
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How much protein do adults need?
(The answer is a percentage.)
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Between 10-35%
(Adolescents need slightly less—between 10-30%% of their diets.)
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Which has less fat?
Wendy’s Chicken BLT Salad with Homestyle
Chicken Filet
Wendy’s ½ lb. Double with Cheese
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Which has less fat?
Wendy's Chicken BLT Salad with Honey Dijon Dressing and Croutons790 calories53.5 g fat (14 g saturated)
Wendy’s ½ lb double with cheese750 calories42 grams fat
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Which has less calories?
Taco Bell Chicken Ranch Taco Salad
Two Crunchy Tacos and Mexican Rice
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Which has less calories?
Chicken Ranch Taco Salad960 calories57 grams of fat
Two Crunchy Tacos and Mexican Rice460 calories23 grams of fat
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Which would be your overall healthier menu option?
McDonald’s Premium Bacon Ranch Salad with
Grilled Chicken and Low Fat Italian
Filet-O-Fish Sandwich
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Healthier Overall Choice
McDonald’s Premium Bacon Ranch Salad with Grilled Chicken and Low Fat Italian Dressing320 calories12 grams of fat3 grams of fiber
Filet-O-Fish380 calories18 grams of fat2 grams of fiber
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Which has less calories?
Potbelly Chicken Salad Sandwich
Potbelly Turkey Breast Sandwich
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Which has less calories?
Chicken Salad Sandwich530 calories22 grams of fat
Turkey Breast Sandwich394 calories5 grams of fat
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Which is your better choice?
Medium DQ Hot Fudge Sundae
Medium DQ Hot Fudge Milkshake
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Which is your better choice?
Hot fudge sundae440 calories14 grams of fat
Hot fudge milkshake1290 calories (!!!!!!!!!!)44 grams of fat