MyPlate

Fruits

100

Which of these nutrients can you get from eating whole fruit that is not usually found in juice? 

Vitamins

Minerals

Fiber

Sugar

fiber

200

Potassium is a nutrient that many Americans don’t get enough of. Which of the following is a good fruit source of this mineral known to help regulate blood pressure?

Dried Apricots

Bananas

Orange Juice

All of the above

Correct Answer: All of the above

Potassium is a nutrient found in a wide variety of foods – from all the fruits listed above to some beans (white beans, soy beans), vegetables (spinach, potatoes), fish (halibut, tuna), and low-fat yogurt and milk, too.

300

Fruits are sources of which of the following?

Folate

Vitamin D

Calcium

Protein

Folate is one of the B vitamins and is needed by all of our cells for growth. Although vitamin D and calcium are not typically found in high amounts in fruits, you can find some 100% orange juices that are fortified with calcium and vitamin D. You’ll commonly see this advertised on the front of the container.

Vegetables

100

About how much of your plate should be fruits and vegetables?

One quarter

One half

Three quarters

All of it

1/2

200

Question 2 of 10

What are these? 

Scallions (spring onions)

Asparagus spears

Broccoli spears

Britney Spears

Asparagus

Asparagus is a vegetable that is a good source of vitamin K, which helps with wound healing because it helps your blood to clot.

300

Eating a diet with lots of vegetables and fruit is good for you.

True!
As a part of an overall healthy diet, eating a diet rich in vegetables and fruits may reduce risk for heart disease, protect against certain types of cancer, and help lower caloric intake

Grains

100

true or false??  Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is in the Grains Group.

Foods made from these grains – which include bread, pasta, oatmeal, breakfast cereals, tortillas, and grits – are examples of foods in the Grains Group. Grain products with high levels of solid fats and/or added sugars (e.g., donuts, cakes) should be chosen less often.

200

What is the best way to know that the bread you are buying is a whole-grain bread?

The bread tastes "grainy."

Bread is brown in color.

The label says "100% wheat."

Another customer says so.

Any ingredient includes the word "whole."

100% or check label for whole as first ingredient

300

Refined grains are grains that have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Which of these foods is a refined grain?

Oatmeal

Bulgur (cracked wheat)

White rice

Popcorn

All of the above

White rice is a refined grain. Choose brown rice, wild rice, or quinoa for a whole grain alternative to white rice.

Protein

100

Most Americans get enough protein in their diets.

True

False

 True

Most Americans do get enough protein in their diets, BUT may need to make leaner and more varied selections of the foods in the Protein Foods Group. These recommended choices include lean meats, seafood, and plant-based proteins such as dried peas and beans, and nuts.

200

Protein Foods can contribute to sodium intake.

True

False

Packaged and prepared meat, poultry, and seafood products are common sources of sodium (salt). Sodium is added to packaged foods during processing such as in curing meat, enhancing flavor, or as a preservative.

300

What food group are beans, peas, and lentils counted in?

Vegetable Group

Protein Foods Group

Both

Neither

Beans, peas, and lentils can be counted in either food group because they contain nutrients that are similar to foods in the Protein Foods Group (protein, iron, and zinc) and the Vegetable Group (fiber, potassium, and folate). Because of their high nutrient content, consuming dried beans, peas, and lentils is recommended for everyone, including people who also eat meat, poultry, and seafood regularly.

Dairy

100

What important mineral is found in all foods in the Dairy Group? 

Vitamin C

Riboflavin

Calcium

Fiber

All foods in the Dairy Group contain calcium – a mineral that is important for building and maintaining strong bones and teeth, regulating blood pressure, and is also important for the nervous system.

200

All products made from milk are part of the Dairy Group.

Foods such as yogurt and cheese made from milk (including lactose-free milk) that retain their calcium content are part of the Dairy Group. Fortified soy milk and soy yogurt are also part of this group. Foods made from milk that have little to no calcium, however, are not part of the Dairy Group. These foods include cream cheese, sour cream, cream, and butter.

300

What type of milk is recommended for adults?

Fat-free (skim)

Buttermilk (full fat)

Reduced fat (2%)

Whole milk

Correct Answer: Fat-free (skim)

Fat-free (skim) milk has all of the vitamins, minerals, and protein found in whole milk or other reduced fat milks, but with less solid fat and thus fewer calories. Low-fat (1%) milk is also recommended for adults.