Nutrition quiz Week 1- Fit in 15

What is DHF’s recommended eating pattern to help you lose weight or maintain a goal weight? (We know that everyone is different but this is for the majority of participants)

The Plate method where the focus is on non-starchy veggies
The keto diet
Intermittent fasting
Long term "starvation diet" of staying under 1200 calories/day

What are the types of food that make up the plate method?

1/4 of the meal simple carbs like sweet tea/soda/juice, 1/2 plate fatty proteins like bacon and 1/4 lean protein like eggs
1/2 plate of non-starchy veggies, 1/4plate of complex carb sources, 1/4 plate lean proteins, & cooking with small amounts of unsaturated fats like olive/avocado oil
1/2 plate lean protein, the rest of the plate COOKIES mmmmm

How does the Plate method help with calorie control & therefore weight loss?

The Plate Method increases the fatty meats like bacon & sausage in your diet
By increasing the amount of LOW CALORIE non-starchy veggies that you add to your meal. Non-starchy veggies are very low calorie but high in fiber which helps you to fill up your stomach and avoid hunger pains
It helps with calorie control by never eating another carb again

What qualifies as a sugary beverage? There are 5 correct answers

Juice, kool-aid, fruit punch
Regular soda
Diet, zero cal soda or sparkling water
Sweet tea & lemonade
Unsweet tea or sugar free tea like Lipton variety
Alcohol (treated as carb and stored as fat in the liver)
Water with lemon or water with flavor like Mio drops or great value flavor packets
Full-calorie electrolyte drinks like Gatorade, Powderade

Does cutting out sugary beverages help with weight loss?

No, those quick calories don't get stored as fat because your brain will be working so fast from the sugar rush that you'll burn them all.
Yes! Sugary beverages are empty calories that quickly contribute to weight loss and cause blood sugar and insulin spikes which make it easy to store those calories as fat

Eating out adds calories very fast! What tips can you follow to make better choices? There are 3 correct answers

Choose a zero calorie beverage
Ask for a double supersize of your order
Ask for a to-go box and pre-portion your meal or order smalls on entree or sides
Choose your sides carefully, lik chopped salads at Wendy's or Arby's, or protein and greens bowl at Subway, or hot sides like green beans or broccoli, instead of fried foods like french fries or onion rings
Choose a restaurant that only has fried side options in buffet format so that you feel like you have to load your plate up with 10lbs of fried food

When choosing snacks, whether at a truck stop or while grocery shopping, what type of food helps you to feel satisfied and not snack continuously?

Having a fruit and nothing else
Drinking a Monster drink
Pairing your snack with a PROTEIN source like nuts, jerky, hummus, protein bar ect

Who can benefit from eating snacks? There are 3 correct answers

Anyone who "binge" eats or waits to eat all day then gets ravenously hungry at the end of their day
Those who eat several meals through the day and do not feel hungry in between meals
Anyone who is filling up on sugary beverages all day
Those who are eating several meals but feeling very hungry in between meals

Does DHF recommend that you buy the premium MyFitnessPal instead of the free version?

Yes, we want you to pay gazoodles of money for everything in DHF. We want to make health as hard as possible.
No, we don't want you to pay for the subscription unless you want to. You have all the tools you need in the free version.

Do we require you to track your food intake on MyFitnessPal while you are in this program?

No, we do not. Tracking your calories is totally up to you but it can be a helpful method to see where you stand on calorie intake
Yes, we will kick you out of the program if you do not track

Nutrition quiz Week 1- Fit in 15

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