Nutrition Fundamentals Flashcards

According to the USDA MyPlate model, about how much of the plate should be filled with fruits and vegetables?

Answer: About half

MyPlate recommends filling roughly half the plate with fruits and vegetables.

Which nutrient helps carry oxygen in the blood and, when low, can cause fatigue in active people?

Answer: Iron

Iron is part of hemoglobin, which transports oxygen; deficiency can cause fatigue and reduced endurance.

Calcium and vitamin D are especially important for which body system?

Answer: Bones

Calcium and vitamin D work together to build and maintain strong bones.

A child in your class complains of stomach cramps shortly after eating chips and candy just before the lesson. What is the best guidance for parents?

Answer: Offer light, easily digested snacks well before class instead

Light, easily digested snacks eaten ahead of time reduce GI discomfort, while fatty and sugary junk food can cause upset.

Which group of foods is a good source of healthy unsaturated fats?

Answer: Nuts, seeds, avocados and olive oil

Nuts, seeds, avocados and plant oils provide heart-healthy unsaturated fats.

Why should swim instructors be cautious about relying on large amounts of caffeine during long teaching days?

Answer: High caffeine can cause jitteriness, poor sleep and may contribute to fluid loss

Excess caffeine can cause jitters, disrupted sleep, and mild diuretic effects, so water should remain the main fluid.

What is the primary function of dietary fiber?

Answer: Supporting digestive health and steady blood sugar

Fiber supports healthy digestion and helps moderate blood sugar levels.