Grains
Name four food choices in the category
All foods made from wheat, rice, oats, cornmeal and barley, such as bread, pasta, oatmeal, breakfast cereals tortillas, grits
Name four food choices in this category.
All fress, frozen, canned, and dried fruits and fruit juices
Name foud food choices in this category.
All fresh, frozen, canned and dried vegetables and vegetable juices
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 group for 9-18 year olds?
5-6 ounces for those who get less than 30 min/day of moderate physical activity. Those who are more active may have more servings.
Based on the Dietary Guidelines, what are three foods 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.
How much should 9018 year olds eat each day?
1 1/2- 2 cups per day
How much do 9-18 year olds need daily?
2-3 cups per day
Name three types of foods found in this category.
All milk products and foods made from milk that have calcium; milk, cheese, yogurt, etc.
Name three foods that are in this food group
Lean meat, poultry, fish, eggs, peanut butter, nuts, peas, dried beans, seeds
What 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 a major nutrient found in this group.
Water, carbohydrates, potassium, dietary fiber, vitamin C, and folate(folic acid)
Why should you eat a variety of vegetables?
Supply different amounts of nutrients.
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 five different nutrient or obesity related conditions or diseases.
Heart disease, stroke, Type 2 diabetes, liver disease, certain cancers, sleep apnea, high blood pressure, etc.
What is a complex carbohydrate?
A carbohydrate that provides long lasting energy.
Name one disease that this category protects against.
May reduce risk for stroke and perhaps other cardiovascular disease, heart disease, type 2 diabetes; may protect against certain cancers, such as mouth, stomach and colorectal cancer.
Which food preparation retains the most nutrients when eating vegetables?
Raw or lightly steamed
Why is it especially important for adolescents to eat foods rich in calcium?
Bones are growing 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 this group?
Protein
Name four types of foods The Dietary Guidelines recommend increasing.
non-fat dairy items, lean proteins, fresh fruits and vegetables, whole grains, etc.
What are the two vitamins often found in the category?
Several B vitamins; thiamine, riboflavin, niacin, and folate.
This food group is high in which vitamin?
Vitamin C
What major nutrient is low in this category?
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, collards, bok-choy
Why do we need this food group during adolescence?
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 bread, 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, potato chips to nuts.