Diet
Proteins
Vitamins/Minerals
Snacks/Drinks
My Plate.gov
100
Healthy Components of a Healthy Diet
What is:
Emphasis on vegetables, fruits, grains, dairy.
Includes Meat, poultry, fish, beans, eggs and nuts. Lower amounts of fats, salt and added sugars
100
Most complete Proteins sources
What are: Animal sources?
Foods that contain all of the essential amino acids are called "complete proteins". These complete proteins foods are most abundantly available in animal products
100
The most common Vitamin Deficiency
What is Vitamin D
100
When ordering a super sized soda, you will add a considerable amount of this to your meal
What is sugar?
100
Which of these nutrients can you get from eating whole fruit that is not usually found in juice?
Minerals
Sugar or Fiber
What is Fiber
Fiber is found in the pulp of the fruit. When juice is made (either commercially or at home with a juicer), the pulp is usually removed. Unfortunately, the fiber goes with it.
200
This is off limits if you are Vegan
a) Broccoli
b) Soy milk
c) Honey
What is Honey?
200
These are the Building Blocks of Protein
What are Amino Acids
200
This vitamin is often lacking in Vegetarians because it is only found in animal products
What is Vitamin B 12
200
True or False
Whole milk provides more vitamins and minerals than lower fat milk
What is False?
200
This much of your plate should be fruits and vegetables?
What is One Half
"Make half your plate fruits and vegetables" is a key nutrition message of MyPlate and the Dietary Guidelines for Americans. MyPlate is a visual reminder to make half your plate fruits and vegetables.
300
Reasons not to snack at night
What is your body's slowing metabolism
300
The reason these are called Essential Amino Acids
What is Because the body cannot make them?
There are 20 common amino acids, 9 are essential because the body cannot make them, and therefore must be supplied by the food you eat
300
Osteoporosis is caused by a deficiency of this mineral
What is Calcium
300
Which is not be considered a single serving of chips
1. A handful 2. 11-12 chips 3. 6 ounces 4. a $.75 bag
What is 6 ounces
(single serve bags are usually 1 once)
300
Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is in the Grains Group.
True
False
What is True
Foods made from these grains – which include bread, pasta, oatmeal, breakfast cereals, tortillas, and grits – are examples of foods in the Grains Group.
400
Sequential Cooking
What is a way of cooking to make meals for both Vegetarians and Non-vegetarians?
Examples: Spaghetti (cook any meat separately instead of mixing together)
Salad - cook meat add ins separately for non-vegetarians to add to their salad
400
The percentage of your daily intake should come from Proteins
What is 10-35%
400
Symptoms of deficiency in this vitamin includes:
Skin rashes, rough skin patches, diarrhea, and disorientation.
What is Niacin (Vitamin B3)
400
When looking at a food label, this % RDA is considered high:
1. 10% or more 2. 15% or more 3. 20% or more 4. 25% or more
What is 20% or more
400
Most Americans get enough protein in their diets.
What is True
Most Americans 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.
500
The world's most expensive spice made from the dried stamens of crocus flowers
What is Saffron?
500
This is the main role of proteins in the body
What is building and repairing cells
500
This mineral forms the protein hemoglobin which carries oxygen in the blood
What is Iron
500
A beverage has 20 gm of sugar per serving and 3 servings per bottle. This bottle has ____ grams of sugar in the whole bottle
What is 60 grams of sugar
20 grams x 3 servings = 60 grams
500
All products made from milk are part of the Dairy Group.
True
False
What is False
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