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# Name:_______________________ Date:________________________ Period:_______________________ Performance:_______/ 58

1.) Please identify the three macro (big) nutrients and the percentages of each we should eat. Also please indicate how many calories each of the three nutrients provide per gram. (9 pts)

Carbohydrate: 50 to 60%, 4 k/cal per gram. Protien: 30%, 4 k/cal per gram. Fat: 10%, 9 k/cal per gram. 2.) If a person weighs 150 lbs, what is the recommended amount of k/cal they should eat per day? (Show math, 1 points) 150 is weight, 15 k/cal recommended per pound. 150X15=2250 k/cal per day

3.) Below you will see nutrition information about an Angus Bacon & Cheese sandwich at McDonalds. Please illustrate how many k/cal come from each macro nutrient (3pts 1 for each) , and how many total k/cal are in the sandwich(1pt)? Please show all work (4 points for calculations) , and then indicate why this is not the most healthy of nutritional decisions (3pts). (7 total points for the question) There are 63 grams of carbohydrate 45 grams of protein 39 grams of fat Carbohydrate Protein Fat 63x4= 252 45x4= 180 39x9= 351 783 total k/cal

The info in red is just FYI Large Fry 500 Coke 310 Meal total 1593 Nearly half the k/cal comes from fat! This contradicts the recommended proportions of fat we should consume. Typically this sandwich would be consumed with fries and a brown cola, which would really elevate the total number of k/cal from the meal. Furthermore, the meat is fried, which contributes to elevated levels of grease and saturated fat in the meat, elevating cholesterol. With the meal total at 1593 k/cal, that would be in excess of half the k/cal recommended for the person from question #2. 4.) Why is it important to eat breakfast? (3 pts) Please list 3 for a point each. A. Sugar levels are low after sleeping all night, and need to be replaced. B. Critical for weight loss, and maintenance. C. Typically, this is the healthiest meal we eat. D. Our brains need fuel to work proper, thus is improves work and school performance. E. Speeds up metabolism by 10% 5.) Mr. Gs personal nutritional strategy included multiple pearls of infinite wisdom to lead you to quality nutritional choices. Please list 4 here! (8 pts)

## MR. G'S PERSONAL NUTRITIONAL STATIGY

A. Know what you eat, and how much you are eating! AWARENESS! B. Eat whole foodsthe potato not the chips! C. Eat more plants, and reduce your meat consumption. D. Be selective with meats! Choose lean meats, and cuts! E. Avoid condiments, or use sparingly! (SODIUM) F.Eatbreakfast! Improves work and school performance. Haven't eaten since night beforeneed energy to get day going, and be up and running. WE NEED ENERGY AT THIS TIME, ESPECIALLY TO HELP US PAY ATTENTION! Don't let hunger set in at a bad time! Blood sugars are low, and need elevated. Boosts metabolism nearly10% G. Portion Control my friends. (USE A SMALL PLATE!) H. If you snack, make a healthy selection! I. Avoid the brown colas! Empty calories.

6.) In class we discusses multiple methods to make the effort to eat healthy while one the run. Please identify 4 of the suggestions made in reference to fast food in class. (8pts)
A. Don't eat fast food, eat a sandwich. B. Subway, Blimpie, Jimmy John's, Penn Station before the burger joint.

C. Flame broiled is way better than fried. D. Get the smaller portions, for some the childrens meal. E. Order milk or tea instead of the brown cola. F. NERVER SUPERSIZE IT.DEMONSTRATE PORTION CONTROL. G. Avoid condiments such as excessive ketchup and mayo. H. Ditch the french fries, order the baked potato. I. Eat some fruit when you get home.

7.) Fiber is a carbohydrate (1point). There are two kinds, they are

## soluble (1 pt) and

unsoluble (1pt).
Fiber has many benefits, please identify 3 here: (3pts) -prevents heart disease -weight control -prevents constipation! -believed to prevent cancer 7.) What are strategies to increase metabolic rate? (4 pts) A. Resistance Training-increases lean muscle mass. B. 6 small meals a day keep the metabolism active. C. Eat Breakfast, and get the metabolism active after a long break while asleep. D. Limit Caffiene, Alcohol, and fatty foods, because they slow down metabolism. E. EXERCISE!!!!!BE ACTIVE! 8.) List 3 reasons that water is important for our bodies. (6pts, 2 each) A. Regulates body temperature. B. Protection-waters eyes, cushions brain, lubricates joints. C. All chemical reactions take place in body in water, DIGESTIONS, ABSORPTION, METABOLISM.

9.) There are two kinds of vitamins. List the two types (2 pts). Distinguish between the two types. (2 more points, 4 total). A. Water Soluble, dissolves in water, and are not stored in the body, and need to be continually replaced. B. Fat Soluble, dissolves in fat, and is stored in the body.

MATCHING (1 point each) 1.) Digestion_____C___ A. Changing chemical energy of your Body into mechanical energy you use.

2.) Absorption____D___

## 6.) Transfat/Saturated Fat_______E

F. 4 k/cal

Extra Credit 1.) What was the Gloverism #7000 for this project? -Eat more plants.

2.) Why is it important to do #1? Get protein from plant sources. 3.) The brain has 5 lobes, list them here for 5 pts. A. Brain Stem B. Frontal C. Temporal D. Parietal E. Occipital