Fruits
Eating a diet rich in fruits and vegetables as part of an overall healthy diet may protect against certain types of cancer. True or False.
True. As a part of an overall healthy diet, eating a diet rich in fruits and vegetables may reduce risk for heart disease, protect against certain types of cancer, and help lower intake of calories.
About how much of your plate should be fruits and vegetables according to the MY Plate guidelines?
One half
Most Americans get enough protein in their diets. True or False.
True. Most Americans get enough protein in their diets, but may need to make leaner and more varied selections of the foods in the Protein Foods Group. These recommended choices include lean meats, seafood, and plant-based proteins such as dried peas and beans, and nuts.
What is the most common food from the Grain Group eaten in the United States?
Bread
What important mineral is found in all foods in the Dairy Group?
Calcium. All foods in the Dairy Group contain calcium – a mineral that is important for building and maintaining strong bones and teeth, regulating blood pressure, and is also important for the nervous system.
Which of these nutrients can you get from eating whole fruit that is not usually found in juice?
Fiber
What color vegetable should you eat the most?
A variety of colors! Varying your veggies ensures you get many different vitamins and minerals.
Name 2 ways to make better protein choices.
•Choose low-fat cuts of meat like loin
•Remove the skin from chicken
•Avoid fried foods
•Limit processed meats
•Choose more non-meat options such as beans and eggs
•Add more fish to your diet
Provide examples of more nutritious options for white bread and for white rice?
Whole wheat bread and brown rice
What is the name of the sugar found naturally in milk?
Lactose
Which of these foods is a source of vitamin C?
- Pineapple
- Strawberry
- Orange
All of them! All fruits (and vegetables, too) contain some amount of vitamin C – an important nutrient that is needed for the growth and repair of tissues in all parts of your body.
Name 2 vegetable products that can be labeled as empty calories.
French fries, potato chips
What foods in this food group have high sodium/fat contents?
Processed meats such as bacon, ham, and salami.
Name 2 grain products that can be labeled as empty calories.
Popcorn, muffins, granola bars, cake
Why can flavored yogurt be an unhealthy option?
It contains a lot of sugar!
Fiber found in fruit is associated with what health outcome?
Maintaining proper bowel function. As a part of an overall healthy diet, eating foods that contain fiber – such as fruits, vegetables, and whole grains – may reduce risk for heart disease, protect against certain types of cancer, and help maintain proper bowel function.
What food group are beans and peas counted in?
Both the fruit and vegetable food groups.
Beans, peas, and lentils can be counted in either food group because they contain nutrients that are similar to foods in the Vegetable Group (fiber, potassium, and folate) and the Protein Foods Group (protein, iron, and zinc). Because of their high nutrient content, consuming beans, peas, and lentils is recommended for everyone, including people who also eat meat, poultry, and seafood regularly.
Foods in this food group provide protein, but which of these foods from that group is also a source of calcium?
Sardines. Eating canned fish with the bones, like sardines or anchovies, provides you with calcium. Because the bones are soft, they are edible.
What is the best way to know that the bread you are buying is a whole-grain bread?
Any ingredient includes the word "whole."
Breads labeled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products. Look for the word "whole" in the ingredient list. Also, you cannot rely on the color or texture of a bread to show that it is a whole grain. Whole grain examples of grain products include brown rice, oatmeal, popcorn, quinoa, rolled oats, whole-grain barley, whole-grain corn, whole oats, whole rye, and wild rice.
Provide 2 examples of healthier cheese options.
Hard cheeses such as provolone, swiss, cheddar
What do fruits have that make them sweet? Is it vitamin C, protein, fructose, or fiber?
Fructose. Fructose is a natural sugar found in fruit that is responsible for the sweet flavor of many fruits.
It's healthiest to choose fresh or frozen vegetables over ____.
Canned. Canned vegetables typically contain added sodium.
Name 3 meat or seafood options that are considered high quality protein choices.
Chicken, tuna, cod, salmon, sardines
Describe what happens when a grain is refined and how it affects the nutrition of that grain.
Refined grains are grains that have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins.
Name 3 good sources of calcium for people who are lactose intolerant.
lactose-free milk, most non-dairy milks such as almond or soy, yogurt, kale and collard greens, sardines/anchovies