Grain Group
Name four food choices in this category.
all foods made from wheat, rice, oats, cornmeal, and barley, such as bread, pasta, oatmeal, breakfast cereals, tortillas, grits, etc
Name 4 Fruit Choices
all fresh, frozen, canned, and dried fruits and fruit juices, etc.)
How much food found in this category should 9–18 year olds consume daily?
3 Cups
How much food should be consumed daily in this group for 9–18 year olds?
(5–6 ounces for those who get less than 30 min./day of moderate physical activity. Those who are more active may have more servings.)
What is the FITT Principle?
Frequency, Intensity, Time, Type
How many servings for 9–18 year olds are needed in this food category daily?
(5–7 ounces for those who get less than 30 min./day of moderate physical activity. Those who are more active may have more servings.)
Name 4 Vegetable Choices
(all fresh, frozen, canned, and dried vegetables and vegetable juices, etc.)
Name three types of foods found in this category.
(all milk products and foods made from milk that have calcium; milk, cheese, yogurt, etc.)
Name three foods that are in this food group.
lean meat, poultry, fish, eggs, peanut butter, nuts, peas, dried beans, seeds, etc
What are the recommended hours of sleep per day for middle school students?
8-10 hours for middle school students
What is the major nutrient found in this category?
Carbohydrates
How much do 9–18 year olds need daily? (Specify whether for fruits or vegetables)
For Fruits: (1 1/2 to 2 cups per day for those who get less than 30 min./day of moderate physical activity. Those who are more active may have more servings
For Vegetables: (2–3 cups for those who get less than 30 min./day of moderate physical activity. Those who are more active may have more servings.)
What common vitamins and minerals are found in this group?
(calcium, potassium, vitamin D)
Name two non-meat sources of protein.
(eggs, beans, nuts, seeds, soy, tofu, etc
Name 3 different fitness or nutrition-related diseases that can be prevented through adequate exercise and eating nutritiously.
Coronary heart disease, stroke, Type 2 diabetes, liver disease, certain cancers (ex, breast and colon)
What is a complex carbohydrate?
A carbohydrate with longer-lasting energy
Why should you eat a variety of vegetables?
They supply a variety of different nutrients
Why is it especially important for adolescents to eat foods rich in calcium?
(bones are growing at a rapid rate, this is the time in life when bone mass is being built)
What is the most common major nutrient found in this group?
Protein
What training principle should follow before beginning a muscle strengthening workout?
Warm-up
What are two vitamins often found in this category?
(several B vitamins; thiamine, riboflavin, niacin, and folate)
What major nutrient is low in these categories?
Fats
Name one food not found in the dairy group that can supply calcium.
(leafy dark green vegetables, salmon, kale, spinach, calcium fortified soy beverages and orange juice, sardines, tofu, cowpeas, white beans, collards, pakchoi, etc.)
Why do we need this food group during adolescence?
(Protein is the major building block for bones, muscles, cartilage, skin, and blood.)
Name 3 activities Sedentary adolescents should do less of:
Sitting, watching tv, playing video games, computer screen time, etc.