Food Groups
Name the 5 main food groups
Fruits, vegetables, grains, proteins, and dairy
True or False:
Children ages 5-10 years old should not drink any caffeine at all
True!
How many meals and snacks should adolescents eat daily?
3 balanced meals and 2 snacks in between mealtimes!
True or False:
You should aim to include 2-3 food groups in each meal you eat during the day.
True! The more variety in our diet, the more we are able to assure we are consuming a variety of nutrients, vitamins, and things we need to fuel our body.
Which food group has the largest impact on our energy levels?
Grains or carbohydrates!
Eating enough grains in our diet is important because they are our bodies preferred energy source and also help us to maintain healthy diegestion and blood sugar levels. Digestion and blood sugar levels are directly linked to our hormones and energy levels!
List 4 different foods categorized as protein
meat, poultry, seafood, beans, tofu, nuts, seeds, eggs, peanut butter, hummus
Do adolescents need more energy, protein, calcium, and iron compared to children?
Yes! Adolescence is a rapid period of growth and development, requiring more energy and nutritional needs! Increased nutritional intake also supports the continued development of bone mass, healthy bodily functions, and hormones during puberty.
How many cups of fruit and vegetables counts as 1 serving?
1 cup
*Your closed fist or a baseball is equivalent to 1 cup of fruits and veggies!
Name 2 of your favorite grains to include in meals
Breads, rice, oats, corn, tortillas, pasta, etc.
True or False:
Cutting sugar and grains/carbs out of our diet is a safe and effective way to lose weight as an adolescent.
FALSE!
Cutting sugar and grains out of your diet can have long-term negative impacts on the development of your body, hormones, brain, and energy levels.
Sugar and grains provide our bodies with very important energy sources so that we can do all of the things that are important to us, including GROWING AND LEARNING.
True or False:
Grains/Carbohydrates are an important part of our diet and act as the body's preferred energy source.
True!
True or False:
Whole foods and nutrient dense foods should make up the largest part of your diet in childhood and adolescence.
True! It helps to meet your energy needs during development and also supports brain development!
How much meat/poultry/fish counts as one serving of protein?
3 ounces! (the size of the palm of your hand or a deck of cards)
Give an example of an easy and balanced snack you could prepare
Examples:
Yogurt + Granola + Fruit
String cheese + nuts + dried fruit
Granola bar with fruit + fruit cup
Crackers + cheese + nuts
Cereal + milk + dried fruit
What part of our bodily systems does protein primarily support and help repair?
Muscles, bones, skin, and blood.
Protein foods also supply iron, zinc, B vitamins, and omega-3 fatty acids that support our immune systems and brain health!
Name 5 items that count towards fruits/vegetables in our diet
Raw or cooked fruit, Dried fruit, Fruit juice, Raw or cooked vegetables, Leafy salad greens, Potatoes, Vegetable juice, Tomato sauces, Beans & lentils
True or False:
It is okay for adolescents to consume energy drinks as long as they only have one per day
False! Energy drinks (and sugary drinks) should be avoided as much as possible to prevent from disrupting natural growth patterns, brain development, and hormone production.
Consuming significant amounts of caffeine during adolescence has also shown to have impacts on mental health, executive functioning, and sleep patterns.
How much is 1 serving size of a grain?
1 ounce (the size of a flat palm)
Or
1/2 cup cooked rice or pasta (cupped hand full or half a baseball)
True or False:
It is never okay to eat fast food and you should always avoid it
False!
Balance is key in a healthy diet! It is okay to eat fast food meals, just do your best to consume multiple food groups and try to be mindful of how often you are eating out!
What are 2 of the vitamins/micronutrients found in fruit? What are the benefits of eating fruit on our health?
Vitamins C and A, potassium, and dietary fiber!
Benefits include: lower blood pressure, heart health, digestive health, and reduces risk of stroke as you age!
Describe what whole grains are and what amount of your diet they should make up
Whole grains contain the entire grain kernel (bran, germ, and endosperm).
Whole grains should make up at least half of your grains! (whole wheat foods, oatmeal, brown rice, quinoa)
True or False:
If you do not have access to nutrient dense foods, it is okay to utilize supplements that are recommended by your doctor to support development.
True! But only under the guidance of your doctor! Even if adulthood, you should not take over the counter supplements or vitamins without the approval of your doctor.
If you are unsure of the appropriate serving size for a food item, where should you look?
The Nutrition Label!
What is your favorite home cooked meal?
How many food groups does it contain?
Could you add anything to it to improve its balance?
Not everything we eat has to be nutrient dense, we can eat foods just because we enjoy them!
Avoid restricting any specific foods or food groups, this can lead to unhealthy relationships with food and/or body image.
Nutrition by addition!! Don't focus on what you "need to take away" to make meals healthy, focus on what you could add to increase the nutritional value!
What nutrients do dairy products contain that most Americans lack?
Vitamin D, protein, potassium, and phosphorus