Fruits
Name a fruit high in vitamin C
Orange (others: strawberries, kiwi, guava, grapefruit)
What color vegetable is best for eye health?
Orange (e.g., carrots, sweet potatoes – rich in beta-carotene).
Name a breakfast food that is a whole grain
Oatmeal
Name some plant-based proteins
Lentils (others: beans, tofu, tempeh, chickpeas)
Which vitamin is found in milk?
Vitamin D
What’s one benefit of eating berries?
High in antioxidants that help protect your cells from damage.
What’s one starchy vegetable?
Corn (others: potatoes, peas)
What does “whole grain” mean?
It includes the entire grain kernel — bran, germ, and endosperm.
Which seafood is high in omega-3s?
Salmon (also sardines and mackerel)
What does lactose-intolerant mean?
The inability to digest lactose, a sugar found in milk.
Which fruit is high in potassium and helps reduce blood pressure?
Banana
Name a vegetable in the cruciferous family
Broccoli (others: cabbage, cauliflower, Brussels sprouts)
What nutrient do whole grains provide that refined grains don’t?
Fiber
Which protein helps build muscles?
Chicken breast (also lean beef, eggs, Greek yogurt)
Name one non-dairy source of calcium
Fortified almond milk (others: leafy greens, tofu, fortified orange juice)
Why does fruit juice not count the same as whole fruit?
Fruit juice lacks fiber and can be high in sugar.
Which vegetable is best eaten raw for max nutrients?
pinach (also bell peppers and cucumbers)
Name 3 whole grains
Brown rice, quinoa, and whole wheat
What is the difference between complete and incomplete proteins?
Complete proteins contain all 9 essential amino acids; incomplete proteins do not.
What’s a healthy dairy alternative that has calcium and vitamin D?
Fortified soy milk (or fortified oat milk)
What’s the recommended amount of fruit per day for adults?
About 1.5 to 2 cups per day
How do dark leafy greens help the body?
They are rich in iron, calcium, and folate, supporting blood health and reducing inflammation.
What is the daily recommended amount of grains for adults?
About 5–8 ounce-equivalents, with at least half as whole grains
How does protein support the immune system?
It helps build antibodies and immune system cells
What happens if you don’t get enough calcium over time?
Increased risk of osteoporosis and bone fractures