Grains
Name 4 food choices from this category.
All foods made from wheat, rice, oats, cornmeal, and barley such as bread, pasta, oatmeal, breakfast cereals, tortillas, grits, etc.
Name a major nutrient found in this group.
Water , carbohydrates, potassium, dietary fiber, vitamin C, and folate (folic acid)
For what duration of time should adolescents participate in everyday activities?
For maximum health benefits, physical activity should be moderate or vigorous and add up to 60 minutes a day.
How much food should be consumed daily in this group?
5-6 ounces for those that get less than 30 minutes a day of moderate physical activity. Those who are more active can have more servings.
Based on the Dietary Guidelines, what are three food types to reduce?
Foods high in fat, sugar and sodium.
How many servings for 9-18 year olds are needed in this food category daily?
5-7 ounces for those who get less than 30 min/day of moderate physical activity. Those who are more active may have more servings.
Why should wwe eat a variety of vegetables.
Because each color supplies a different amount of nutrients.
What is aerobic exercise?
Any activity that uses large muscle groups, continuously, is rhythmic in nature and increases the need for oxygen.
Name three foods that are in this food group.
Lean meat, poultry, fish, eggs, peanut butter, nuts, peas, dried beans, seeds, etc.
Waht are the recommended hours of sleep per day for middle school students?
Middle school students should receive 9-11 hours of sleep per day.
What is the major nutrient found in this category?
Carbohydrate
Name four food choices in this category.
All fresh, frozen, canned and dried fruit or vegetables including juices.
Name three examples of muscle strengthening exercises.
Push ups, weight lifting, running, pull-ups, gymnastics, dance, etc.
Name two non-meat sources of protein.
eggs, beans, nuts, seeds, soy, tofu, etc.
Nave three examples of whole or minimally processed foods.
Apple, grilled fish, milk,eggs, salad, nuts, etc.
What is an example of one serving of this food group?
1 slice of bread, 1/2 cup cooked rice, 1/2 cup of cooked pasta, etc.
Fruit is high in which vitamin?
Vitamin C
What is one benefit of aerobic exercise?
Strengthens heart, helps prevent disease like heart disease, type 2 diabetes, stroke, improves heart and lung function, improves weight control.
What is the most common major nutrient in this food group?
Protein
Name four types of food The Dietary Guidelines recommend increasing.
Dairy items, lean protein, fresh fruit and vegetables, whole grains, etc.
What are two vitamins often found in this category?
Several B vitamins, thiamine, riboflavin, niacin and folate
What major nutrient is low in theis category?
Fat
Why are leisure activities important?
Encourages everyone to have fun while being active.
Name three health benefits this food category provides.
Protein is the major building block for bones, muscles , cartilage, skin and blood.
Replacing typical food choices with nutrient-dense alternatives is a healthy substitution. Name five different possible substitutions that would improve your overall eating plan.
Canned fruits to whole fruits, white bread to whole wheat, sugary drinks to water, butter to olive oil, fatty cuts of meat to seafood or beans, full-fat cheese to low-fat cheese or dairy products, potatoe chips to nuts.