Let’s Play Nutrition Jeopardy!

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

Name one food that is high in “healthy” fat.

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)

Name two foods that contain a high amount of saturated fat.

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

We all need some fat in our diet. Name one positive aspect or

function of dietary fat.

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

What happens if you eat too much fat?

What happens if you eat too much fat?

• Gain weight• High cholesterol if you eat too much saturated

fat

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.)

20-35% for adults age 19+

Name two sources of whole wheat or whole grain.

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

Carbohydrates can be sugars or starches.

Name one healthy food and one less healthy that is high in carbohydrates.

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)

Name two functions of carbohydrates and/or fiber.

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

Some people eat “low carb” diets to lose weight.

What happens when if your body doesn’t get enough carbohydrates?

Without carbs…

• Low energy• Trouble concentrating• Constipation• Bad breath—Ketones breaking down

How much fiber do you need in a day?

(The answer is in grams. Get credit for anywhere in the range.)

Women = 25 gramsMen = 36 grams

People on this type of diet do not always get enough complete

proteins.

Vegan

There are many sources of complete protein. Name two.

Complete Proteins

• Beef• Poultry• Seafood• Eggs• Cheese• Milk• Other animal products

Name a function of protein in your body.

Functions of Protein

• Build and repair body tissues (including muscles)

• Keeps skin, hair, and nails healthy• Helps with body processes

The difference between a complete and an incomplete

protein.

A complete protein contains all amino acids.

How much protein do adults need?

(The answer is a percentage.)

Between 10-35%

(Adolescents need slightly less—between 10-30%% of their diets.)

Which has less fat?

Wendy’s Chicken BLT Salad with Homestyle

Chicken Filet

Wendy’s ½ lb. Double with Cheese

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

Which has less calories?

Taco Bell Chicken Ranch Taco Salad

Two Crunchy Tacos and Mexican Rice

Which has less calories?

Chicken Ranch Taco Salad960 calories57 grams of fat

Two Crunchy Tacos and Mexican Rice460 calories23 grams of fat

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

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

Which has less calories?

Potbelly Chicken Salad Sandwich

Potbelly Turkey Breast Sandwich

Which has less calories?

Chicken Salad Sandwich530 calories22 grams of fat

Turkey Breast Sandwich394 calories5 grams of fat

Which is your better choice?

Medium DQ Hot Fudge Sundae

Medium DQ Hot Fudge Milkshake

Which is your better choice?

Hot fudge sundae440 calories14 grams of fat

Hot fudge milkshake1290 calories (!!!!!!!!!!)44 grams of fat