Grain
Name four food choices in this category
all foods made from wheat, rice, oats, cornmeal, and barley such as bread, pasta, oatmeal, breakfast cereals, tortillas, grits, etc.
Name 4 food choices in this category.
(all fresh, frozen, canned, and dried fruits and fruit juices, etc.)
Name four food choices in this category
(all fresh, frozen, canned, and dried vegetables and vegetable juices, etc.)
How much food found in this category should 9–18 year olds consume daily?
(3 cups)
How much food should be consumed daily in this group for 9–18 year olds?
(5–6 ounces for those who get less than 30 min./day of moderate physical activity. Those who are more active may have more servings.)
Based on the Dietary Guidelines, what is the recommended allowance of sodium each day?
Limit to less than 2,300 mg daily.
How many servings for 9-18 year olds are needed in this food category daily?
5-7 ounces for those who get less than 30 min/day of Physical Activity.
How much should 9–18 year olds eat each day?
(1 1/2 to 2 cups per day for those who get less than 30 min./day of moderate physical activity. Those who are more active may have more servings.)
How much do 9–18 year olds need daily?
(2–3 cups for those who get less than 30 min./day of moderate physical activity. Those who are more active may have more servings.)
Name three types of foods found in this category
(all milk products and foods made from milk that have calcium; milk, cheese, yogurt, etc.)
Name three foods that are in this food group.
(lean meat, poultry, fish, eggs, peanut butter, nuts, peas, dried beans, seeds, etc.)
What are the recommended hours of sleep per day for middle school students?
Middle school students should receive 9–10 hours of sleep per day.
What is the major nutrient found in this food category?
Carbohydrates
Name a major nutrient found in this group
(water, carbohydrates, potassium, dietary fiber, vitamin C, and folate (folic acid))
Why should you eat a variety of vegetables?
supply different amounts of nutrients)
What common vitamins and minerals are found in this group?
(calcium, potassium, vitamin D)
Name two non-meat sources of protein.
(eggs, beans, nuts, seeds, soy, tofu, etc.)
Name five different nutrition-related diseases
Coronary heart disease, stroke, Type 2 diabetes, liver disease, certain cancers (ex, breast and colon)
What is a complex carbohydrate?
A carbohydrate that provides long lasting energy.
Name one disease that this category protects against.
(may reduce the risk for stroke and perhaps other cardiovascular diseases, heart disease, type 2 diabetes; may protect against certain cancers, such as mouth, stomach, and colorectal cancer)
Which food preparation retains the most nutrients when eating vegetables?
(raw, or lightly steamed)
Why is it especially important for adolescents to eat foods rich in calcium?
(bones are growing at a rapid rate, this is the time in life when bone mass is being built)
What is the most common major nutrient found in this group?
(protein)
The Dietary Guidelines recommend that Americans limit added sugars, saturated fats, and trans fats to less than what percentage of their total calories daily?
Limit to less than 10% of total calories daily.
What are two vitamins often found in this category?
Several B vitamins: thiamine, riboflavin, niacin, and folate
This food group is high in which vitamin?
Vitamin C
What major nutrient is low in this category?
fat
Name one food not found in the dairy group that can supply calcium.
(leafy dark green vegetables, salmon, kale, spinach, calcium fortified soy beverages and orange juice, sardines, tofu, cowpeas, white beans, collards, pakchoi, etc.)
Why do we need this food group during adolescence?
(Protein is the major building block for bones, muscles, cartilage, skin, and blood.)
Replacing typical food choices with nutrientdense alternatives is a healthy substitution. Name five different possible substitutions that would improve your overall eating plan.
Canned fruits to whole fruits, white bread to whole wheat bread, sugary drinks to water, butter to olive oil, fatty cuts of meat to seafood or beans, full-fat cheese to low-fat cheese or dairy products, potato chips to nuts.