Calorie-Quality Factor 3: Nutrition
Step 1 of 6
Warm-Up
It’s all good if you don’t know the answers. You will get another shot at this quiz later in the lesson.
Q1
300 calories of soda are the same as 300 calories of spinach.
True
Try again and don’t worry…today’s lesson will clear this up.
False
Correct! You are about to learn exactly why.
Q2
Food labels can be helpful when evaluating a product’s nutrition.
True
Correct! You are about to learn exactly why.
False
Try again and don’t worry…today’s lesson will clear this up.
Q3
Whole grains are nutritious.
True
Try again and don’t worry…today’s lesson will clear this up.
False
Correct! You are about to learn exactly why.
Step 2 of 6
inSANE
If It’s High In Vitamins and Minerals, It’s Nutritious & Focus on Nutrition Quality, Not Quantity
Listen
Note 1
A high quantity of nutrients combined with low-quality calories is not nutritious. For example, ten doughnuts are not ten times as nutritious as one doughnut.
Note 2
Nutrition quality = nutrient quantity on nutrition labels / number of calories in a serving.
Note 3
Beware of deceptive whole grain, enriched, and fortified starch and sweet marketing. Eating more whole grains to get more fiber is like eating more carrot cake to get more veggies.
Step 3 of 6
SANE
Nutritious = Many Essentials + Few Non-Essentials & Enriched Garbage is Still Garbage
Listen
Note 1
Vitamins, minerals, proteins, and fats are essential. Carbohydrates/sugars are non-essential.
Note 2
More water, fiber, and protein means higher nutrition quality. Higher nutrition quality prevents the side-effects of starvation dieting.
Note 3
Non-starchy vegetables, nutrient-dense protein, whole food fats, and low-fructose fruits have the highest nutrition quality. Starches, sweets, and unnatural fats have the lowest.
Step 4 of 6
Quiz
Remember these? Give them one more try now that you’ve spent a few minutes going SANE.
Q1
300 calories of soda are the same as 300 calories of spinach.
True
Try again.
False
Correct! 300 calories of spinach provides you with an abundance of essential nutrients and no toxic, addictive, and non-essential substances. 300 calories of soda provides you with no essential nutrients and an abundance of toxic, addictive, and non-essential substances.
Q2
Food labels can be helpful when evaluating a product’s nutrition.
True
Correct! Divide vitamins, minerals, fiber, and protein by the number of calories in a serving. The higher the number, the better. Divide the grams of sugar by the number of calories in a serving. The lower the number the better.
False
Try again.
Q3
Whole grains are nutritious.
True
Try again.
False
Correct! While whole grains have more essential nutrients in them than refined grains, they still have all the addictive and non-essential substances in them as refined grains. Also, eating them crowds out dramatically more nutritious non-starchy vegetables, nutrient-dense protein, whole food fats, and low-fructose fruits off your plate.
Step 5 of 6
Support
The number of people keeping you accountable is your #1 predictor of long-term success.
Sharing your SANEity enables you to enjoy instant accountability and support from your social networks. The science is 100% clear: The more you share your SANEity, the more success you will enjoy. To help you live what you learned today, please click on the photo to share it on Facebook, Twitter, and Pinterest.
Step 6 of 6
Celebrate
Nice job! Here’s some recommended eating and reading to help you celebrate.
Recommended Eating
Spinach Booster
Recommended Reading
Recipe: Beet and Tarragon Soup
