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 two food choices in each category.
Vegetables- all fresh, frozen, canned, and dried vegetables
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 food group for 9-18 year olds?
5-6 ounces for those who get less than 30 min of PA a day.
Based on the Dietary Guidelines, what is the recommended allowance of sdium each day?
Limit to less than 2,300mg/ day
How many servings for 9-18 year olds are needed in this food group daily?
5-7 ounces for those who get less tan 30 min/day of moderate PA. Those who are more active may have more servings.
How much should 9-18 year olds eat each day for each food group?
Fruit- 1 1/2 cups per day for those who get less than 30 min a day of PA
Vegetables- 2-3 cups for those who get less than 30 min/day of PA
Name 3 types of foods found in this category.
All milk products and foods made from milk that have calcium; milk, cheese, yogurt, etc
Name 3 foods that are in this food group.
Lean meat, poultry, fish, eggs, peanut butter, nuts, beans, seeds
What are the recommended hours of sleep per day for middle school students?
9-10 hours of sleep per day
What is the major nutrient found in this category?
Carbohydrate
What is a major nutrient found in these groups?
Carbohydrates, fiber, potassium, vitamin C
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
Name 5 different nutrition-related diseases.
Coronary heart disease, stroke, Type 2 diabetes, liver disease, certain cancers (breast, colon, etc)
What is a complex carbohydrate?
A carbohydrate that provides long lasting energy.
Name one disease that fruits protect against?
May reduce the risk for stroke and perhaps other cardiovascular diseases, heart disease, type 2 diabetes; may protect from certain cancers
Why is it especially important for adolescents to eat foods rich in calcium?
Bones grow 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 lean meat, fish, and eggs?
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
What major nutrient is low in vegetables?
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, collard greens, bok-choi, etc
Why do we need this food group during adolescence?
Protein is a major building block for bones, muscles, cartilage, skin, and blood.
Replacing typical food choices with nutrient-dense alternatives is a healthy substitution. Name 5 different possible substitutions that would improve your overall eating plan.
Canned fruits/ juices to whole fruits, white bread to whole wheat bread, sugary drinks to water, butter to olive oil, fatty cuts of meat to seafood, full fat cheese to low-fat cheese or dairy products, potato chips to nuts.