Dairy
What is the recommended amount of dairy you need each day?
3 is the daily recommended amount
What is the recommended amount of vegetables you need each day?
3 is the daily recommended amount
What is the recommended amount of fruits you need each day?
2 is the daily recommended amount
What is the recommended amount of grains you need each day?
6 is the daily recommended amount
What is the recommended amount of protein you need each day?
2 is the daily recommended amount
What does fat do?
Fat helps protect organs and absorb vitamins
What does a carbohydrate fuel?
Carbs fuel the brain and body by providing energy
What does BMI stand for?
body mass index
What is the 3 out of 5 rule for breakfast?
Eating 3 out of the 5 food groups for breakfast.
What is a healthy serving size for dairy?
1 cup milk and 1.5 oz of string cheese
What is a healthy serving size for vegetables?
1 cup and 2 cups salad
What is a healthy serving size of fruit?
1 cup
1 slice of bread, 1 cup of cereal, and 1 handful of pasta or rice
What is a healthy serving size of protein?
2-3 oz meat, 1tsp of PB, and 1/2 oz of nuts
Where is unsaturated fat found?
Unsaturated fat is found in natural sources, usually from plants
What are complex carbohydrates?
Complex carbs are longer chains of sugar molecules that can provide the body energy for a longer period of time
DAILY DOUBLE
Typical serving size is __________.
1 cup
What does a typical breakfast look include? Think about the 3 out of 5 rule.
1- Grains
2- Dairy or Proteins
3- Fruit of Veggies
Calcium
The major nutrient in vegetables are ___________.
Vitamin A
The major nutrient in fruit is ____________.
Vitamin C
DAILY DOUBLE
The major nutrient in grains is__________.
Vitamin B
The major nutrient in protein is __________.
Protein
What is saturated fat?
Saturated fat is tightly packed fats that are solid at room temperature
What are simple carbohydrates?
Simple carbs are shorter chains of sugar, and will only provide energy for a short time
2,000-2,500
What does fiber support in your body?
Fiber supports digestion
The main health benefit of calcium is __________.
strong bones & teeth
The main health benefit of vitamin A is ___________.
healthy skin and eyes
DAILY DOUBLE
The main health benefit of vitamin C is ____________.
healing
The main health benefit in vitamin B is _________.
energy
The main health benefit of protein is __________.
strong muscles
What are examples of unsaturated fat?
Nuts, avocados, salmon
Breads and pasta (grains)
What is a nutrient?
A nutrient is a substance used by an organism to grow, develop, and reproduce.
DAILY DOUBLE
What type of foods is fiber found in?
Beans, whole grains, whole fruits, and veggies
What are minerals?
inorganic elements that come from soil and water
What are vitamins?
Vitamins are organic compounds that are important for the body's function, which are made by plants or animals.
TRUE OR FALSE
Fruits are NOT enriched with dietary fibers, minerals & vitamins.
FALSE
TRUE OR FALSE
You should include a type of grain every breakfast.
TRUE
What are small building blocks of proteins?
Amino acids
Examples of saturated fats are ___________.
red meats, processed meats, packaged foods (crackers, cookies, pastries, and chips)
DAILY DOUBLE
55-65%
Examples of minerals are _________.
Calcium, sodium, potassium, and phosphorus