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Nutrition-Day 2 Notes

Lesson 4

Food safety

How is foodborne illness prevented?

What are the 4 safe food handling principles?

What is the danger zone?

How cold should the refrigerator be?

Refrigerate leftover foods within _____ of being in the danger zone.

How long can you keep leftovers?

What are high risk foods for foodborne illness?

 

Calcium and Vitamin D

Why is calcium important?

When does bone mass typically start to decline?

A disease that weakens the bones from loss of calcium? Who is most likely to get this disease?

How can you prevent osteoporosis?

List 3 sources of dairy that are a good source of calcium

Besides dairy, give one example from grains, protein, fruits, and vegetables

What is the importance of Vitamin D?

What is lactose intolerance?

 

 

Sodium

What is sodium?          

What is the importance of sodium?

What can overconsumption of sodium lead to?

What is the limit of sodium in milligrams the average American can consume daily? How many teaspoons is that? How much does the average American actually eat?

How can you reduce your sodium intake?

What does potassium do in the body?

If potassium and sodium are in balance, blood pressure is at its what?

 

Fiber

Why is fiber important?

What are the two types of fiber?

What disease can fiber help prevent?

What foods contain fiber?

To be a whole grain food, what must the grain contain?

What is a refined grain? What is the problem with refined grain?

What can happen if you eat too much fiber?

Fast Food

How often does the average American dine out?

Too much fat can lead to?

Too many calories can lead to?

High sodium intake is related to?

How can you make eating fast food healthy?

Sports Nutrition

 1. What three sources provide an athlete with energy?

2. Which food source is the most efficient fuel source for athletes?

3. Carbohydrates are stored in your _________________.

4. Athletes should consume a high carbohydrate diet. Name 3 foods that are a good source of carbohydrates. ____________________ ___________________ ___________________

5. True or False: An athlete should not be burning protein for energy.

 6. True or False: A high carbohydrate meal is the best for a pre-game meal.

8. Within _______ hours a high carbohydrate/lean protein meal should be consumed.

9. Drink _______ cups 2-3 hours before playing

10. Drink _______ cup 10-20 minutes before playing

11. Drink _______ cup every ________ DURING the game

12. Drink _______ cups for every pound of body weight lost.

13. True or False: An athlete should wait until he or she is thirsty to start drinking water.

 14. True or False: Water is sufficient for events under 45 minutes.

15. Which two nutrients do not provide energy but are important for peak performance? ____________________ ___________________

 16. Name 2 vitamins and/or minerals that are important for peak performance.

 

 

 

                                                   

Timothy Brady

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