MyPlate
Half of your plate should be what 2 food groups?
Fruits and vegetables
Sodium content is usually higher in these types of food?
packaged, processed
The best way to cook meat and poultry to keep fat at a minimum
bake, broil or grill
A tool that you can use wherever you go to measure portion sizes
Your hand
An example of a whole grain
Brown rice, oatmeal, whole wheat brad, popcorn, barley
What are three good sources of protein?
Lean poultry, lean meats, nuts, legumes, eggs, low-fat cheese, peanut butter, nuts
Bad fats that should be limited in your diet to help prevent heart disease
trans, saturated fats
Less expensive and healthy type of protein foods to eat include
Dried beans and lentils
Good tools to have handy to make sure you are getting healthy portion sizes are?
measuring cups, scales
A good breakfast food that is inexpensive and contains the kind of fiber that can lower cholesterol
Oatmeal
At least 1/2 of your grains should be?
Whole
The recommended daily limit of sodium per day is how many milligrams?
1,500-2,300 mg
Other ways to flavor food instead of adding salt include?
Spices, herbs, citrus (lemon, lime), grilling
Using your hand, a good serving size of a vegetable would be the size of your what?
Your fist
Name 2 examples of beans and/or seeds that are good protein sources
almonds, black beans, chickpeas, kidney beans, pumpkin seeds
Sources of calcium other than dairy products include?
Calcium-fortified juices, cereals, breads, rice milk, or almond milk. Canned fish (sardines, salmon with bones) soybeans and other soy products (tofu made with calcium sulfate, soy yogurt, tempeh), some other beans, and some leafy greens (collard and turnip greens, kale, bok choy).
The percent daily value is based on how many calories?
2,000 kcal
If you are too busy to cook daily, it is recommended you do this?
Prepare meals in advance (meal prep), freeze meals
It takes your brain how many minutes to get the message that your body is full?
20 minutes
When shopping for canned vegetables, look for ones labeled this
No added salt
1 MyPlate serving of leafy green vegetables is how many cups?
2 cups
You can find the dietary fiber under this bold heading on the nutrition facts label
Total carbohydrates
The oil with the greatest amount of monounsaturated fat is?
Olive oil
An appropriate serving size of peanut butter is?
The size of your thumb or 1 tablespoon
Best type of dairy foods to purchase if you want to limit saturated fat in your diet
low-fat or non-fat