This or That
Food Groups
Nutrients
Stoplight
100
Which of the two options do you think is more nutritious? Potato chips or baked potatoes
Baked potatoes!
Potato chips are stripped of nutrients during the cooking process, while baked potatoes maintain their nutrients (including folate, potassium, vitamin C)
100
What are the 2 most important nutrients that we need from the dairy group?
Calcium & Vitamin D!
They help you build strong bones, clot blood, have normal nerve function, and have normal muscle function
100
Which vitamin improves vision (especially night vision), promotes healthy skin, increases your resistance to infection, and is an antioxidant?
Vitamin A!
It can be found in red & orange fruits and veggies (think carrots, sweet potato, butternut squash, bell peppers, cantaloupe, mango), dark leafy green vegetables, and animal liver products.
100
What color is the following food?
Strawberry yogurt (saturated fat: 2.5g; sodium: 40mg; added sugars: 11g)
Yellow!
Although the saturated fat and sodium levels are within the green range, the added sugar level pushes the yogurt into the yellow range.
200
Which of the two options do you think is more nutritious? Lucky Charms or oatmeal
Oatmeal!
Oatmeal has more fiber, which helps with digestive health, weight management, and lowers your risk of chronic disease. It also has fewer added sugars.
200
Does dried fruit count as part of the fruit group?
Yes! The fruit group includes fresh, frozen, dried, and canned fruit, and fruit juice
200
Which mineral helps muscles contract, regulates fluid and mineral balance in cells, helps maintain normal blood pressure, helps transmit nerve feelings, and helps reduce the risk of kidney stones and bone loss?
Potassium!
It can be found in sweet potatoes and white potatoes, avocados, dark leafy greens, beans, tomatoes, and some fish (especially salmon)
200
What color is the following food?
Quick oats (saturated fat: 0.5g; sodium: 0mg; added sugar: 0g)
Green!
Quick oats are green because they meet all of the green range thresholds AND the first ingredient is a whole grain. Grains that meet the green range thresholds but do not list the first ingredient as a whole grain are put into the yellow group.
300
Which of the two options do you think is more nutritious? Granola bar or mixed nuts
Mixed nuts!
Granola bars usually have added sugars. Nuts are a great source of protein and healthy fats
300
About how much protein do we need each day?
5 - 6 ounce equivalents. One ounce equivalent may look like:
- 1 ounce of meat, poultry, or fish
- ¼ cup cooked beans
- 1 egg
- 1 tablespoon of peanut butter
- ½ ounce of nuts or seeds
- ¼ cup (about 2 ounces) of tofu
- 1 ounce tempeh, cooked
300
Which mineral carries oxygen in the blood and assists with bodily tasks like normal cellular functioning, hormone synthesis, and metabolism?
Iron!
It can be found in proteins like meat, eggs, and seafood, as well as plant-based proteins such as beans, lentils, seeds, nuts and tofu. Iron is also found in dark leafy greens and fortified/enriched grains.
300
What color is the following food?
Honey-sweetened wheat cereal (saturated fat: 0g; sodium: 85 mg; added sugar: 21g)
Red!
This cereal falls within the red range because of the high amount of added sugar. Not all cereals fall in the red range, though, so be sure to check your cereal's nutrition facts label
400
Which of the two options do you think is more nutritious? Avocado or butter
Avocado!
Avocado has less fat overall and the fats it does have are healthy fats that can help lower cholesterol
400
What percent of your overall grain intake should be whole grains?
At least 50% - whole grains provide extra nutrients like fiber, antioxidants, and B vitamins
400
Which vitamin helps blood clot, promotes strong bones, and builds proteins for blood, bones, and kidneys?
Vitamin K!
It can be found in dark leafy greens, broccoli, soy products, and black-eyed peas
400
What color is the following food?
Cooked, shelf-stable chicken (saturated fat: 1g; sodium: 160mg; added sugar: 0mg)
Green!
All of the nutrients fall within the thresholds of the green range
500
Which of the two options do you think is most nutritious? Greek yogurt or sour cream
Greek yogurt!
It has probiotics that are good for your gut health and generally has less fat and more protein than sour cream
500
What food group are beans and lentils in?
They're in both the vegetable and protein groups!
500
Do cooking and processing weaken vitamins or minerals the most?
Vitamins!
Vitamins are pretty fragile when it comes to cooking and processing, so make sure that you're eating a variety of raw fruits and veggies to get all of your vitamins. Minerals can stand up pretty well to cooking and processing.
500
What color is the following food?
Vegetable oil (saturated fat: 2g; sodium: 0mg; added sugar: 0mg)
Trick question! Condiments like oil, salad dressing, sauces, jelly, and syrup are unranked because they are rarely eaten by themselves and are usually eaten in small amounts.