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Exercise Facts

Nutrition Savvy

Wise Food Choices

Foods Beware

Holiday Feasts

True or False:

Exercise improves sleep.

A 100

True. It does this by producing a rise in body temperature

followed by a drop of temperature later which helps

you fall asleep and stay asleep.

A 100

Does muscle weigh more then fat?

A 200

No. Fat is bulky and lumpy, it also takes up more space. Stop

obsessing over body weight and worry about the ratio between fat

and muscle.

A 200

True or False:

You can’t be fit and fat.

A 300

False. Fitness is a function of heart and lung endurance, body composition (percent

body fat), muscular strength, and flexibility. A person can be fit according to some of these measures and less fit

according to other measures.

A 300

True or False:

Weight loss is the most important goal.

A 400

False. Weight loss is the reason many people exercise

in the first place. But it's certainly not the sole benefit

of an exercise program.

A 400

Which burns more calories?Mowing the lawn or cleaning the house?

A 500

Mowing the lawn because you are using more muscles

pushing the heavy mower and you are walking around more

which can be considered cardio.

A 500

B 100

What are the six nutrients on the food

pyramid?

•Grains

•Vegetables

•Fruits

•Dairy

•Protein

•Fats

B 100

What is the recommended daily serving of dairy?

B 200

Three a day. This is vital to us because this helps us stay healthy and build strong bones and teeth, when we get older we are going to have brittle bones if we don’t get our calcium nutrients in our

bodies.

B 200

When eating an omelet with veggies and ham, what nutrients

are you being supplied with?

B 300

You are being supplied with protein for both the eggs and the

ham, and you are also being supplied with vegetables from

the stuff you put inside the omelet which gives you fiber.

B 300

How many servings of grain are you supposed to have daily?

B 400

5-6 servings a day. That’s the most out of any of the parts of

the food pyramid.

B 400

If someone is a vegetarian how do you suppose they get their daily amount of nutrients that

meat provides us with?

B 500

By eating a lot of eggs, nuts, and beans. These foods also have high amounts of protein. The

same benefits as meat has.

B 500

Which is better:

A Big N’ Tasty

or chicken selects from McDonalds

C 100

A Big N’ Tasty. 460 calories vs. 860 calories.

C 100

Which is better:

Bacon, Egg, and Cheese on an English muffin

Or

A pumpkin muffin

C 200

Bacon, Egg, and Cheese on an English muffin. 360 calories vs.

650 calories.

C 200

Which is better:

An Arby’s Melt

Or

Market Fresh Roast Turkey and Swiss

C 300

An Arby’s Melt. 298 calories vs. 710 calories.

C 300

Which is better from Subway:

Turkey Breast & Black Forest Ham Sandwich

Or

Cold Cut Combo

C 400

Turkey Breast & Black Forest Ham Sandwich. 305 calories vs.

530 calories.

C 400

Which is better from IHOP:

Belgian Waffle

Or

Harvest Grain ‘N Nut

C 500

Belgian Waffle. 650 calories vs. 870 calories.

C 500

D 100

What is one of the worst things for you to have on toast?

Butter. Because its loaded with tons of saturated fats and

trans fats which are not as good for you.

D 100

When you go to a bakery what foods do you think are

bad for you to have?

D 200

•Donuts

•Pies

•Cakes

•Cookies

D 200

On a salad, what do you think is the most fattening part of the

salad?

D 300

The dressing. There is a lot of trans fats and saturated fats in it.

Try to go for a healthier option such as a light vinaigrette. Or dip

the tines of your fork into the dressing to save you some extra

calories.

D 300

What do you think is the worst menu item at McDonalds?

D 400

Chicken Selects meal. 660 calories and 24g of fat.

D 400

D 500

Coffee drinks can be either really bad for you or pretty

good for you. What are some changes you could make to a

coffee drink to make it healthier?

•No whip cream or syrups (chocolate, caramel, etc.) on top

•Go for sugar free flavors (or even better, drink black)

•Substitute 2% milk for skim or non-fat milk

D 500

How many calories do you think you consume at a holiday feast?

E 100

5,000 calories. The calories at a holiday feast really start to add

up on you, there is a lot of fats in the foods served and also a lot of

sodium and calories.

E 100

How many calories do you think are in one slice of Pecan Pie?

E 200

600 calories. Not to mention this tally is not including whip cream

or ice cream.

E 200

E 300

What percentage of the excess calories you eat come from fat during

holiday feasts?

At least 40%

E 300

Why is it that if you drink less alcohol before hand you can save

yourself some extra calories?

E 400

Because alcohol ignites hunger.

E 400

True or False: Skipping meals on holidays is ok because you will have more room for the feast

E 500

False. Don’t skip meals because long periods of time without food can throw off

your blood pressure and metabolism.

E 500

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