Grains
Name three common foods listed in the grain category.
Wheat, rice, oats, bread, pasta (any five listed).
List any two forms that count toward the vegetable category (e.g., fresh, canned).
Fresh, frozen, canned, dried, pureed, raw, cooked
Give two examples of how fruit may be served that count toward the fruit group
Fresh, frozen, canned, dried/dehydrated, whole, cut up, mashed, cooked, 100% fruit juice.
List five foods included in the protein category.
Seafood, meat, poultry, eggs, beans, peas, lentils, nuts, seeds, soy products
Give two examples of products that count as one cup from the dairy group.
1 cup milk, 1 cup yogurt, 1 1/2 oz natural cheese.
What is the difference between whole grains and refined grains? Give one health reason to choose whole grains.
Whole grains include bran, germ, endosperm; refined have bran & germ removed. Whole grains keep fiber and nutrients, may reduce heart disease risk.
What are the five subgroups of vegetables listed in the packet?
Dark green; red & orange; beans, peas & lentils; starchy; other vegetables.
What counts as one cup of fruit? Give three equivalent measures.
1 cup fresh/frozen/canned; 1/2 cup cup dried; 1 cup fruit juice.
What counts as one ounce from the protein group? Give three examples (different formats).
1 oz meat/poultry/seafood; 1/4 cup cooked beans; 1 egg;1 tbsp peanut butter; 12 oz nuts/seeds; 1/4 cup tofu.
Which dairy-based products are NOT included in the dairy category? Name two.
Cream cheese, sour cream, heavy cream, butter (high fat / low calcium products).
What counts as 1 ounce-equivalent from the grains group? Give two examples.
1 slice of bread; 1 cup1 cup ready-to-eat cereal; 12 cup21 cup cooked rice/pasta.
How many cups of raw leafy salad greens counts as one cup of vegetables?
2 cups raw leafy salad greens = 11 cup vegetable.
At least half of the recommended amount of fruit should come from what? Why?
Whole fruit rather than 100% fruit juice — because whole fruit provides fiber and is less calorie‑dense.
What type of seafood choices should you prefer and why?
Choose seafood higher in Omega-3s and low in methylmercury (e.g., salmon, sardines)
What percent of Americans do not get enough dairy?
90%
The Nutrition Facts tables show serving size and calories per serving. If a cereal serving is 1 cup1 cup with 230230 calories, how many calories are in 22 servings? (Show the multiplication step.)
230×2=460 calories.
Name one health benefit of vegetables.
Low in fat & calories; important source of potassium, fiber, folate, vitamin A, vitamin C.
Name one vitamin or mineral that fruit is an important source of.
Potassium, fiber, vitamin C, folate (any one).
Name one health benefit of proteins.
Proteins provide B vitamins, vitamin E, iron, zinc, magnesium; building blocks for bones, muscles, cartilage, skin, blood; seafood can reduce heart disease risk.
List two important nutrients that dairy provides.
Calcium, phosphorus, vitamins A, D, B12, riboflavin, protein, potassium, zinc, choline, magnesium, selenium (any two).
Explain why checking the serving size is important before comparing the carbohydrate (total carbs) values between two packaged foods.
Because serving sizes may differ; e.g., if one label’s serving is 1/21/2 cup and another’s is 11 cup, comparing totals is misleading unless adjusted to the same serving size.
A recipe serving contains 1 cup cooked carrots and 2 cups raw spinach. How many cups of vegetables does that equal for one serving? Explain your reasoning.
Cooked carrots 11 cup counts as 11 cup; raw spinach 22 cups counts as 11 cup — combined they equal 22 cups of vegetables.
Describe one measurable way (using cup equivalents) a student could adjust a day’s meals to increase whole fruit intake instead of juice.
Replace one 1 cup1 cup fruit juice with 1 cup1 cup fresh fruit (or two small pieces) to increase whole fruit intake by 1 cup1 cup.
MyPlate recommends choosing lean meats and a variety of proteins. Create a one-day protein plan (breakfast, lunch, dinner) that follows those recommendations.
Example one-day plan: Breakfast — 1 egg + 1 tbsp peanut butter; Lunch — 2 oz turkey sandwich; Dinner — 3 oz grilled salmon. Total roughly 6−7 oz.
Explain how the percent Daily Value for calcium (or another nutrient) helps a person decide whether a dairy food is a good source of that nutrient.
If calcium is listed as 15% DV per serving, that means one serving provides 15% of recommended daily calcium for a 2,000 calorie diet; choose foods with 20% DV or more to get a high source (rule: 5% or less is low, 20% or more is high).