Podcast
Questions and Answers
A bag of chips is labeled '120 calories per serving,' but contains 2.5 servings. If you consume the entire bag, approximately how many calories have you ingested?
A bag of chips is labeled '120 calories per serving,' but contains 2.5 servings. If you consume the entire bag, approximately how many calories have you ingested?
- 480 calories
- 120 calories
- 300 calories (correct)
- 240 calories
According to the information, products labeled 'low-fat' or 'sugar-free' are always healthy choices.
According to the information, products labeled 'low-fat' or 'sugar-free' are always healthy choices.
False (B)
Besides 'sugar', what are two other terms food companies might use to indicate the presence of sugar in their products?
Besides 'sugar', what are two other terms food companies might use to indicate the presence of sugar in their products?
maltose, dextrose, high-fructose corn syrup, evaporated cane juice
If sugar is listed as one of the first three ingredients on a food label, it indicates that the product contains a ______ amount of sugar.
If sugar is listed as one of the first three ingredients on a food label, it indicates that the product contains a ______ amount of sugar.
Match the artificial sweetener terms with potential descriptions:
Match the artificial sweetener terms with potential descriptions:
A teenager who consistently feels tired and struggles to concentrate might be deficient in which nutrient?
A teenager who consistently feels tired and struggles to concentrate might be deficient in which nutrient?
Consuming a diet rich in processed foods instead of whole grains is a good way to maintain steady energy levels throughout the day.
Consuming a diet rich in processed foods instead of whole grains is a good way to maintain steady energy levels throughout the day.
Besides dairy products, what other food group is a significant source of calcium?
Besides dairy products, what other food group is a significant source of calcium?
To help avoid unnecessary snacking, teenagers should consume enough ______ to feel full longer.
To help avoid unnecessary snacking, teenagers should consume enough ______ to feel full longer.
Match the nutrient with its primary benefit for teenagers:
Match the nutrient with its primary benefit for teenagers:
Why is potassium important for a teenager's health?
Why is potassium important for a teenager's health?
Which combination of foods would best support a teenager's need for muscle repair and growth, while also providing sustained energy?
Which combination of foods would best support a teenager's need for muscle repair and growth, while also providing sustained energy?
Vitamin D cannot be obtained through diet and relies solely on sun exposure for bodily synthesis.
Vitamin D cannot be obtained through diet and relies solely on sun exposure for bodily synthesis.
Flashcards
Hidden Sugars
Hidden Sugars
Terms like maltose, dextrose, and high-fructose corn syrup are all just forms of this.
Artificial Sweeteners
Artificial Sweeteners
Ingredients like aspartame and sucralose with fewer calories than sugar, which can affect your body negatively.
Serving Size Tricks
Serving Size Tricks
Food companies may list nutrition information for only a small portion of the product.
First 3 Ingredients
First 3 Ingredients
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Nutritional Value
Nutritional Value
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Why is Iron Crucial?
Why is Iron Crucial?
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Why is Protein a Must?
Why is Protein a Must?
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Why is Calcium Important?
Why is Calcium Important?
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Why is Potassium Essential?
Why is Potassium Essential?
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Why is Vitamin D Important?
Why is Vitamin D Important?
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Why is Fiber Important?
Why is Fiber Important?
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Whole Grains Benefit
Whole Grains Benefit
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Benefit of protein sources (meat, eggs, beans)
Benefit of protein sources (meat, eggs, beans)
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Study Notes
- Teenagers require the right nutrients due to their rapid growth.
- A balanced diet is essential for energy, focus, and proper development.
Key Nutrients
- Iron is essential for energy and focus, aiding in blood oxygenation to maintain alertness. Low iron levels can result in tiredness.
- Protein is necessary for repairing cells and fostering the growth of strong muscles, bones, skin, and hair.
- Calcium strengthens bones and supports proper heart and brain function, obtainable from dairy and leafy greens.
- Potassium aids in controlling the body’s electrical activity, regulating blood pressure, and supporting heart health.
- Vitamin D, acquired from sunlight and food, strengthens bones by working with calcium, and boosts the immune system.
- Fiber facilitates smooth digestion, promotes fullness, and helps to avoid unnecessary snacking.
- Consuming a variety of these nutrients is essential to avoid sluggishness, lack of focus, and increased susceptibility to illness.
Healthy Food Options
- Whole grains like brown rice and whole wheat bread provide sustained energy. Aim for 6-7 servings daily.
- Fruits such as bananas, apples, and oranges provide energy through vitamins and natural sugars. Eating at least 2 types a day is recommended.
- Vegetables, especially leafy greens (spinach, kale) and others (carrots, bell peppers), are vital for fiber and vitamins, suggested twice a day.
- Protein sources including lean meats, eggs, beans, and tofu aid muscle growth and repair, with a recommendation of 2 portions daily, especially for active individuals.
- Dairy or calcium-rich foods like milk, yogurt, or cheese are crucial for maintaining strong bones. Consume at least one serving per day.
- A balanced diet supports focus, mood, and athletic performance; an imbalance may cause tiredness or sluggishness.
Food Label Tricks
- Food companies use tactics to make products appear healthier than they are.
Common Tricks
- Substituting "sugar" with terms such as maltose, dextrose, high-fructose corn syrup, or evaporated cane juice.
- Using artificial sweeteners like aspartame or sucralose in place of sugar, reducing calories but potentially affecting the body negatively.
- Manipulating serving sizes to suggest lower calorie counts.
How to Read Labels
- Check the first 3 ingredients to assess sugar content because if sugar is high on the list, the product contains a lot of it.
- Pay attention to serving sizes to understand the full caloric impact.
- Assess the nutritional value, considering that a "natural" label does not guarantee health benefits.
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