Grains
List at least 3 types of grains
wheat, rice, oats, barley, millet
List three types of protein choices from animals and three from plants
beef, poultry, fish, beans, peas, nuts
List three types of dairy
Milk, cheese, yogurt
List 5 types of dark green and orange vegetables
Name four types of yellow/orange fruit
peaches, apricots, grapefruit, oranges, cantalope
What are the three most important nutrients in whole grains?
B vitamins, vitamin E, several minerals, fiber
What are three of the most important nutrients in animal proteins (meat, poultry, fish and eggs) ?
protein, fat, cholesterol, B vitamins, iron, zinc, other minerals
List are the three highest vegetable sources of calcium?
almonds, chinese cabbage, kale, cooked soubeans, salmon, sardines, turnip greens, tofu, soy milk, sesame seeds, mustard greens
What are the three most important nutrients in high color vegetables (dark green, orange, red, or ellow) ?
vitamin C, vitamin A, Beta Carotene
What are the three most important nutrients in fruits?
Vitamin A, Vitamin C, iron, potassium, fiber,
What is the daily number of grain servings recommended?
5-9 ounces
What are the main nutrients in the plant foods in this group?
protein, vitamins, minerals, starch and fiber
What vitamin is needed to absorb calcium?
Vitamin D
What is the daily recommended number of servings of vegetables a day?
2-3.5 cups
What is the daily recommended number of fruit servings?
1.5-2 cups
What must the label read to be sure a product is whole grain?
Which type of fat is bad for you, saturated or unsaturated and where is it found?
Saturated, animals products like meat, eggs, and cheese
What is the daily recommended amount of dairy?
3 cups of milk or equivalent
What are the four subgroups of vegetables important to eat over the course of a week?
dark-green, starchy, red/orange, beans and peas
What fruits contain a good source of iron?
raisins, dates, prunes, peaches and apricots
What is the recommended daily amount of fiber?
Women should aim for about 25 grams of fiber per day, while men should target about 38 grams
What is the recommended daily amount of protein?
5-7 ounces
What chronic condition does calcium prevent?
Osteoperosis
What are three ways to prepare vegetables to save the most nutrients?
Microwaving, stir-frying, steaming
Which is best for you and why? Canned fruit, frozen fruit or fresh fruit?
Fresh fruit has more vitamin C.