Portion Sizes
Name the food group and amount of servings in 1/2 cup of cooked pasta
1 serving of grains
Name an oil/fat that is HIGH in Saturated fats
Butter, lard, coconut oil
The DV% or Daily Value percentage is based on a _______ kcalorie diet
2,000
What is the recommendation for minutes of exercise per week according to MyPlate?
150 minutes
These are published every ____ years by the US Department of Health and Human Services AND the US Department of Agriculture
every 5 years
True or False: One serving of vegetables is 1 cup of raw or cooked vegetables and 1/2 cup of leafy greens
False: 1 cup of raw or cooked vegetables and 2 cups of leafy greens
True or false: refined grains have the same amount of fiber as whole grains
False
What is one criteria that requires restaurants to display nutrient information?
There have to be 20 locations of more
They must be selling relatively the same items
They are doing business under the same name
The Asian and Mediterranean food guide pyramids focus mainly on this food group
Vegetables // Plant Based foods
Name at least one of the 4 guidelines in the Dietary Recommendations for Americans
1: Follow and healthy dietary pattern at every life stage
2: Customize and enjoy nutrient-dense food and beverage choices to reflect personal preferences, cultural traditions, and budgetary considerations
3: Focus on meeting food group needs with nutrient-dense foods and beverages while staying within calorie limits
4: Limit foods and beverages high in added sugars, saturated fats, and sodium
Name the food group and amount of servings in 4 oz of chicken breast
4 servings of protein
Fruits and vegetables contain a lot of similar nutrients (vitamins and minerals). Name as many as you can
Dietary fiber, vitamin A and C, Folate, Potassium
There are 9 main allergens. Name as many as you can
Eggs, Wheat, Milk, Soy, Fish, Shellfish, Peanuts, Tree Nuts, Sesame
Provide the definition for "nutrient-dense"
High nutrients, low calorie
Guideline 4 states that these 4 things need to be limited. Fill in the blanks
_______ should be less than 10% of calories per day
_______ should be less than 10% of calories per day
_______ should be less than 2,300mg per day
_______ should be 2 or less for men and 1 or less for women
Added sugar, saturated fat, sodium, and alcoholic beverages
Name the food group and amount of servings in 1 cup of shredded cheese
3 servings of dairy
Name the 5 subgroups of vegetables
Bonus points if you can give an example
Dark green: romaine, kale, spinach
Red and orange: tomatoes, peppers, squash
Beans, peas, and lentils
Starchy: potatoes, corn
Other: onion, celery, garlic
A Nutrition Label states:
4 servings per container
Serving Size: 1/2 cup
Calories: 220
How many total cups are there in the container?
2 cups
The Dietary Guidelines for Americans was designed for who?
Healthcare professionals in order to help everyday people
Name at least one way EACH to limit added sugar, saturated fat, and sodium
opt for drinks lower in added sugar
use cooking instead of butter; try grilling or roasting
eat more "whole foods" and control salt by not adding as much
Name the food groupS and amount of servings in 1/2 cup of cooked beans
2 servings of protein andor 1/2 serving of vegetables
How many OUNCES of seafood is recommended per WEEK?
8 ounces per week
Name the 4 vitamins/minerals that are now required to be on nutrient labels
Vitamin D, Iron, Calcium, Potassium
Give an example of a nutrient or health claim and its specifics (example: "calorie free" means 5 or less calories per serving)
Low calorie is 40kcals or less per serving
Sugar-free is less than 0.5g sugar per serving
High-fiber is 5g or more per serving
Low sodium is 140mg or less per serving
1 teaspoon of salt = _______mg of sodium
1 teaspoon of sugar = _______g of sugar
2,300mg of sodium in 1 tsp of salt
4g of sugar in 1 tsp sugar