Food Groups & Functions
Which nutrient in beans helps regulate blood sugar and keep you full?
Fiber – slows digestion, supports blood sugar control, and promotes fullness.
This number tells you how much energy you get from one serving of the food.
Calories - they give your body energy for activity, growth, and thinking.
Swap a sugary soda for a healthier drink that still tastes sweet.
Water with fruit or flavored sparkling water – reduces sugar, keeps hydration, prevents energy crashes.
How much of your plate should be fruits & vegetables at lunch?
Half the plate – helps meet daily nutrient needs and keeps calories balanced.
Vitamin C is known for immune support. Name one non-obvious source besides oranges.
Strawberries, kiwi, pineapple, mango, grapefruit, red bell peppers, green bell peppers, broccoli, Brussels sprouts, tomatoes, spinach, papaya, guava, cantaloupe, honeydew melon, raspberries, blackberries, blueberries, cranberries, lemon, lime, cauliflower, cabbage, kale, mustard greens, collard greens, zucchini, green beans, peas, sweet potatoes, white potatoes.
Dark leafy greens like spinach are high in which mineral that helps carry oxygen in your blood?
Iron – essential for hemoglobin; prevents fatigue and supports energy.
The fiber on a label says 5g per serving. Why does fiber matter?
Fiber supports digestion, keeps you full, and helps control blood sugar. Teens often need more.
Replace white bread with a higher-fiber option. Name one and why it matters.
Whole-grain bread or wraps – adds fiber, slows digestion, and keeps you full longer.
About how much protein should be on a teen’s dinner plate? (Answer in ounces or compare it to a familiar size.)
3–4 oz – roughly the size of a deck of cards or the palm of your hand; supports growth without excess calories.
Teens need calcium for bones. Name a non-dairy source.
Fortified plant milk, tofu, almonds, or leafy greens – important for lactose-intolerant teens.
Whole grains contain B vitamins. Why are these important for teens?
B vitamins – convert food into energy, support growth, and help maintain a healthy metabolism.
A snack lists 150 calories and 10g fat. What else should you check to assess if it’s a healthy snack?
Check saturated fat, added sugar, protein, fiber, and serving size. Calories alone aren’t enough.
Instead of chips, what crunchy snack could you try that also adds nutrients?
Roasted chickpeas, air-popped popcorn, or carrot sticks – adds fiber, micronutrients, and crunch.
Why should you pair carbohydrates with protein or fiber?
Slows digestion, prevents blood sugar spikes, and helps you stay full longer.
Eating fat is always unhealthy. True or false? Explain.
False – healthy fats (nuts, avocado, olive oil) are essential for growth, brain development, and satiety.
This nutrient helps your body balance fluids and muscles work properly, but is often too high in fast and packaged foods.
Sodium – an essential mineral (electrolyte) that your body needs to function.
What does the “% Daily Value” on a nutrition label tell you?
Shows how much a nutrient contributes to daily needs. Helps teens balance fiber, sodium, vitamins, etc.
You want a sweet treat but fewer calories. What is a smart swap?
Frozen fruit, yogurt parfait, or dark chocolate – satisfies cravings while adding nutrients.
A teen eats a large portion of pasta with very little protein or vegetables. How might the portion size and balance of the meal affect how they feel afterward?
Energy-dense, nutrient-poor meal – may cause energy crashes, poor satiety, and nutrient deficiencies.
Why is hydration important for teen athletes besides preventing thirst?
Water regulates temperature, transports nutrients, supports concentration, and prevents fatigue (other answers accepted).