Nutrition and Stress Management Quiz
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Questions and Answers

Get plenty of ______

exercise

Eat a healthy, well- ______ diet

balanced

Avoid ______

stress

One way to handle stress is through ______

<p>relaxation</p> Signup and view all the answers

Another way to manage stress is through ______

<p>redirection</p> Signup and view all the answers

A ______ diet provides essential nutrients for health.

<p>balanced</p> Signup and view all the answers

Stress can lead to physical and mental ______

<p>reactions</p> Signup and view all the answers

Divert your attention to achieve ______

<p>relaxation</p> Signup and view all the answers

Water hydrates our body and helps our ______ work properly.

<p>organs</p> Signup and view all the answers

Pinggang Pinoy is a food guide that reminds us what our meals should look like each ______.

<p>day</p> Signup and view all the answers

A balanced meal consists of three basic food groups: Go foods, Grow foods, and ______ foods.

<p>Glow</p> Signup and view all the answers

GO FOOD gives our body ______ and energy.

<p>heat</p> Signup and view all the answers

GROW FOOD repairs and builds our body cells and ______.

<p>tissues</p> Signup and view all the answers

Sleep is a restful condition wherein there is suspension of ______.

<p>consciousness</p> Signup and view all the answers

It is ideal to have 8 to 10 hours of ______ every day.

<p>sleep</p> Signup and view all the answers

Your personal ______ has a lot to do with what you choose to eat.

<p>taste</p> Signup and view all the answers

Some families do not serve meat in the family due to their ______ traditions.

<p>religious</p> Signup and view all the answers

You are most likely to be tempted to eat some foods within ______ because they are convenient.

<p>reach</p> Signup and view all the answers

The ______ of food may affect the kinds of foods your family buys regularly.

<p>cost</p> Signup and view all the answers

You come to prefer certain foods because most of your ______ like them.

<p>friends</p> Signup and view all the answers

Foods that are available in your local area may consist a large part of your ______.

<p>diet</p> Signup and view all the answers

Some who are on the verge of emotional turmoil try to forget their disappointments by indulging in ______.

<p>food</p> Signup and view all the answers

Social eating often occurs during events like parties when individuals eat almost everything prepared on the table even though they are not ______.

<p>hungry</p> Signup and view all the answers

Eating while watching TV can lead to no satisfaction from eating, as attention is focused on the ______.

<p>screen</p> Signup and view all the answers

Food provides the necessary substances to fuel your energy and to make your muscles and bones ______.

<p>strong</p> Signup and view all the answers

It's important to fuel up before vigorous ______.

<p>exercise</p> Signup and view all the answers

Drinking ______ is essential to stay hydrated during physical activity.

<p>water</p> Signup and view all the answers

Fats provide another source of heat and energy to help the body store ______.

<p>vitamins</p> Signup and view all the answers

Proteins are essential nutrients needed for the continuous growth and repair of body ______.

<p>tissues</p> Signup and view all the answers

Vitamins are essential to different bodily ______.

<p>functions</p> Signup and view all the answers

Vitamin A is important for growth, good eyesight, and healthy ______.

<p>skin</p> Signup and view all the answers

Carbohydrates are the body’s main sources of heat and ______.

<p>energy</p> Signup and view all the answers

Vitamin C, also called ______, promotes healthy teeth and gums.

<p>ascorbic acid</p> Signup and view all the answers

Vitamin D is known as the '______ vitamin' because it is produced by the body after sun exposure.

<p>sunshine</p> Signup and view all the answers

Vitamin E is also known as ______, an antioxidant that helps form red blood cells.

<p>tocopherol</p> Signup and view all the answers

Antioxidants can be man-made or ______ substances that may prevent cell damage.

<p>natural</p> Signup and view all the answers

Tocopherol is a class of vitamin ______ compounds found in oils, nuts, and vegetables.

<p>E</p> Signup and view all the answers

Folate works with vitamin B12 to help form ______.

<p>red blood cells</p> Signup and view all the answers

Low levels of folate are linked to birth defects such as ______.

<p>spina bifida</p> Signup and view all the answers

Calcium helps build ______, nails, and teeth.

<p>bones</p> Signup and view all the answers

Iron is essential for developing red blood ______ which carry oxygen throughout the body.

<p>corpuscles</p> Signup and view all the answers

Zinc aids the body in the absorption of ______.

<p>vitamin A</p> Signup and view all the answers

Water makes up blood and other body ______.

<p>fluids</p> Signup and view all the answers

Your body needs 8 to ______ glasses of water each day.

<p>12</p> Signup and view all the answers

The Food Pyramid is a visual guide to the types and proportion of ______ that we should eat for good health.

<p>food</p> Signup and view all the answers

Flashcards

Exercise

Any physical activity that helps maintain or improve your health.

Balanced Diet

Eating a variety of foods providing the nutrients your body needs to stay healthy.

Stress

Mental or physical pressure that can cause tiredness and affect your health.

Relaxation

A way to handle stress by focusing your mind on something calming and enjoyable.

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Redirection

A way to manage stress by shifting your energy and attention to something less stressful.

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What are two common healthy ways to handle stress?

Two common ways to handle stress are Relaxation and Redirection.

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What is Relaxation?

Relaxation is a way to handle stress by focusing your attention on enjoyable activities.

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What is Redirection?

Redirection is a way to handle stress by shifting your energy to something less stressful.

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Sleep

A state of rest where consciousness is suspended. It's ideal for your body to get 8 to 10 hours of sleep every day.

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Personal Taste

What you enjoy eating plays a major role in your food choices.

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Family Traditions

Food choices are often shaped by family customs or beliefs, such as being vegetarian.

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Convenience

Foods that are readily available and easy to prepare can influence your diet.

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Food Cost

The price of food affects what your family buys and eats regularly.

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Friends' Influences

You might develop a liking for foods because your friends enjoy them.

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Food Availability

The types of foods readily accessible in your area significantly impact your diet.

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Types of Eating

This refers to different approaches to eating, including various dietary patterns and habits.

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Emotional Eating

Using food to cope with negative emotions like disappointment or sadness.

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Social Eating

Eating at social events despite not being hungry, often due to social pressure.

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TV Eating

Eating while distracted by a screen, often leading to mindless overeating.

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Fueling for Performance

Eating to provide energy and nutrients for physical activity.

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Pre-Workout Fuel

Eating a nutritious meal before exercise to provide energy.

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Hydration During Exercise

Drinking water during exercise to prevent dehydration.

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Sleep for Performance

Getting enough sleep is crucial for recovery and optimal performance.

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Proteins

Key for growth and repair of body tissues.

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Pinggang Pinoy

A food guide representing a balanced meal with portions for different food groups.

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Go Foods

Food group that provides energy for our body's daily activities.

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Grow Foods

Food group that helps repair and build our body cells and tissues.

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Glow Foods

Food group that helps regulate and protect our body functions.

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Balanced Meal

A meal that includes Go, Grow, and Glow foods, accompanied by water or a nutritious drink.

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Folate: What does it do?

Folate is a vitamin that helps create red blood cells with vitamin B12 and is crucial for DNA production, which controls cell growth and function.

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Folate Deficiency: What's the risk?

Low folate levels during pregnancy are linked to birth defects like spina bifida, a condition affecting the spinal cord development.

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Calcium: What's its role?

Calcium strengthens bones, nails, and teeth.

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Iron: What does it do?

Iron is vital for creating red blood cells, which transport oxygen to every part of the body.

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Zinc: What's its function?

Zinc helps regulate vitamin E levels in the bloodstream and improves vitamin A absorption.

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Potassium: What are the benefits?

Potassium helps prevent muscle cramps and lowers blood pressure.

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Selenium: What does it do?

Selenium works together with vitamin E to protect cells and tissues.

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Water: Why is it important?

Water is essential for blood and other body fluids, digestion, temperature regulation, waste removal, and cushioning joints and the spinal cord.

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What are fats' role in the body?

Fats provide heat and energy, helping the body store vitamins.

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What is the main purpose of vitamins?

Vitamins are essential for different bodily functions, helping the body use carbohydrates, proteins, and fats.

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Vitamin A's benefits?

Vitamin A promotes growth, good eyesight, and healthy skin.

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What is Vitamin C's role?

Vitamin C, also called ascorbic acid, is an antioxidant that promotes healthy teeth, gums, and tissue. It aids iron absorption and wound healing.

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Why is Vitamin D called the 'sunshine vitamin'?

Vitamin D is produced by the body after exposure to sunlight. It helps the body absorb calcium.

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What is Vitamin E's function?

Vitamin E, also known as tocopherol, is an antioxidant that helps the body form red blood cells and use vitamin K.

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What are antioxidants?

Antioxidants are substances, natural or man-made, that may prevent or delay cell damage. They are found in various foods, like fruits and vegetables, and supplements.

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What is tocopherol?

Tocopherol is a type of vitamin E compound found naturally in oils, nuts, and vegetables.

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Study Notes

Ways to Stay Healthy

  • Exercise is any physical activity that maintains or improves a person's health.
  • A balanced diet provides the nutrients the body needs, helping reduce health problems.
  • Stressors can cause both physical and mental reactions, including tiredness.
  • Relaxation is a way to divert attention from problems.
  • Redirection is another way to divert attention by focusing on less stressful activities.
  • Sleep is a restful condition with suspension of consciousness. Aim for 8 to 10 hours of sleep.

Factors That Influence Food Choice

  • Personal taste is a significant factor determining food choices.
  • Family or religious traditions can influence food choices. Some families are vegetarian.
  • Convenience of food availability tempts people to eat certain foods more often.
  • Cost of food affects the types of food families purchase.
  • Foods that friends eat can influence personal preferences regarding certain foods.
  • Availability of certain foods in your area plays a determining role in dietary choices.

Types of Eating

  • Emotional eating occurs when people use food to cope with emotional distress.
  • Social eating happens when people eat at events even when they aren't hungry.
  • Eating while watching TV, movies, or sports events can lead to eating without enjoying it.
  • Fueling for performance involves eating foods for energy and building muscles/bones.

Tips for Physical Workouts

  • Fuel up before rigorous exercise to provide energy.
  • Drink water to stay hydrated during workouts.
  • Get enough sleep to recover from physical activity.

Six Types of Nutrients Found in Foods

  • Proteins are crucial for growth and repair of body tissues.
  • Carbohydrates are the body's primary heat and energy source.
  • Fats provide another energy source and help the body store vitamins.
  • Vitamins are crucial to bodily functions. They aid in the carbohydrate/protein/fat usage by the organism.
  • Minerals are essential for various bodily processes.
  • Water is essential for numerous bodily functions including blood, fluid production, digesting food, maintaining body temperature and eliminates wastes. Average daily intake is 8 to 12 glasses.

13 Essential Vitamins

  • Vitamin A is necessary for growth, good eyesight, and healthy skin.
  • Vitamin C, also known as ascorbic acid, is an antioxidant that promotes healthy teeth and gums, helps absorb iron, maintains tissue, and facilitates wound healing.
  • Vitamin D, or "sunshine vitamin," is produced by the body after sun exposure. It is essential to help your body absorb calcium.
  • Vitamin E, or tocopherol, is an antioxidant that aids in forming red blood cells and vitamin K usage.
  • Vitamin K is essential for blood clotting and bone health.
  • Thiamine (vitamin B1) assists in converting carbohydrates into energy, particularly important during pregnancy and breastfeeding.
  • Riboflavin (vitamin B2) works with other B vitamins for body growth and red blood cell production.
  • Niacin (a B vitamin) maintains healthy skin and nerves; can lower triglycerides.
  • Vitamin B6 (pyridoxine) is vital for red blood cell production, brain function, and protein metabolism; needs increase with protein intake.
  • Vitamin B12 is crucial for metabolism, central and peripheral nervous system function and red blood cell production.
  • Pantothenic acid (vitamin B5) is crucial for food metabolism and the production of hormones and cholesterol.
  • Biotin is crucial for metabolism of proteins/carbohydrates and hormone/cholesterol production.
  • Folate works with vitamin B12 for red blood cell production and DNA/tissue/cell growth. It is essential for pregnant women.

Antioxidants

  • Antioxidants are man-made or natural substances that can prevent or slow cell damage. They are abundant in fruits and vegetables.

Tocopherol

  • Tocopherol is a class of vitamin E compounds found in oils, nuts, and vegetables.

Pinggang Pinoy

  • Pinggang Pinoy is a simple guide for healthy food, balancing food types such as 'Go', 'Grow' and 'Glow' with hydration.
  • It provides the energy and nutrients to maintain health.

Food Pyramid

  • The Food Pyramid is a visual guide to types and proportions of food for good health.
  • Foods with the same nutrients are categorized together.
  • A properly balanced meal includes 'Go', 'Grow', and 'Glow' food groups, along with water/beverage.

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Description

Test your knowledge on nutrition and stress management strategies. This quiz covers essential dietary habits and their impact on health as well as techniques for managing stress effectively. Discover how well you understand the concept of a balanced diet and its components.

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