Name that Food
Name FIVE Vegetables
Dark-Green Vegetables: arugula (rocket), bok choy, broccoli, broccoli rabe (rapini), broccolini, collard greens, dark-green leafy lettuce, endive, escarole, kale, mesclun, mixed greens, mustard greens, romaine lettuce, spinach, Swiss chard, turnip greens, watercress
Red and Orange Vegetables: acorn squash, bell peppers, butternut squash, carrots, hubbard squash, pumpkin, red chili peppers, red peppers, sweet potatoes, tomatoes
Starchy Vegetables: cassava, corn, green bananas, green lima beans, green peas, parsnips, plantains, white potatoes, taro, water chestnuts, yams
Beans and Peas: bean burger, black beans, black-eyed peas (mature, dry), chickpeas (garbanzo beans), edamame (young soybeans), falafel (spiced, mashed chickpeas), fava beans (broad beans), hummus (chickpea spread), kidney beans, lentils, lima beans (mature), navy beans, pinto beans, soy beans, split peas, white beans
Other: alfalfa sprouts, artichokes, asparagus, avocado, bamboo shoots, bean sprouts, beets, Brussels sprouts, cabbage, cauliflower, celery, cucumbers, eggplant, garlic, green beans, green peppers, jicama, leeks, iceberg lettuce, mung bean sprouts, mushrooms, okra, onions, pattypan squash, radicchio, radishes, red cabbage, scallions, snow peas, tomatillos, turnips, wax beans, yellow squash, zucchini
How many cups of vegetables should you have daily?
Teen boys (14-18 years old): 3 cups
Teen girls (14-18 years old): 2.5 cups
Which THREE foods are high in potassium?
Banana
Broccoli
Oranges
Cucumber
Banana
Oranges
Cucumber
All products made from milk are a part of the dairy group?
False
Foods made from milk that retain their calcium content, such as yogurt and cheese, are part of the Dairy Group. However, foods made from milk that have little to no calcium – such as cream cheese, cream, and butter – are not part of the Dairy Group.
Name FIVE Fruits
Berries: acai berries, blackberries, blueberries, cranberries, currants, goji berries, huckleberries, lingonberries (cowberries), mulberries, raspberries, strawberries
Melons: Cantaloupe, honeydew, horned melon (kiwano), watermelon
Other: Apples, apricots, bananas, cherries, dates, figs, fruit cocktail, grapefruit, grapes, guava, kiwi fruit, lemons, limes, mangoes, nectarines, oranges, papaya, peaches, pears, persimmons, pineapple, plums, pomegranate, prunes, raisins, star fruit, tangerines
Juices: Apple juice, cranberry juice, grape juice, grapefruit juice, mango juice, orange juice, papaya juice, pineapple juice, pomegranate juice, prune juice
How many cups of fruit should you have daily?
Teen boys (14-18 years old): 2 cups
Teen girls (14-18 years old): 1.5 cups
Which THREE foods are high in fiber?
Blackberry
Avocado
Seeds
Brussel sprouts
Blackberry
Avocado
Brussel sprouts
Eating a diet rich in fruits and vegetables as part of an overall healthy diet may protect against certain types of cancer.
True
As a part of an overall healthy diet, eating a diet rich in fruits and vegetables may reduce risk for heart disease, protect against certain types of cancer, and help lower intake of calories.
Name FIVE Protein
Meats:
Lean cut: beef, ham, lamb, pork
Lean ground meats: beef, pork, sausage (beef, turkey)
Lean luncheon/ Deli meats: beef, chicken, ham, pork, turkey
Game meats: bison, rabbit, venison
Organ meat: giblets, liver
Poultry: chicken, duck, goose, turkey
Beans and peas: bean burgers, black beans, black-eyed peas, chickpeas (garbanzo beans), edamame (young soybeans), falafel (spiced, mashed chickpeas), fava beans (broad beans), hummus (chickpea spread), kidney beans, lentils, lima beans (mature), navy beans, pinto beans, soy beans, split peas, white beans
Soy products: tempeh, texturized vegetable protein, tofu, veggie burgers
Eggs: chicken eggs, duck eggs
Nuts and seeds: almonds, almond butter, cashews, chia seeds, hazelnuts, mixed nuts, peanuts, peanut butter, pecans, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, walnuts
Seafood:
Finfish: catfish, cod, flounder, haddock, halibut, herring, mackerel, pollock, porgy, salmon, sea bass, snapper, sushi, swordfish, tilapia, trout, tuna
Shellfish: clam, crab, crayfish, lobster, mussel, octopus, oyster, scallop, shrimp, squid
Canned fish: anchovies, sardines, tuna
How many ounces of protein should you have daily?
Teen boys (14-18 years old): 6.5 ounces
Teen girls (14-18 years old): 5 ounces
Which THREE foods are high in vitamin C?
Kale
Kiwi
Guava
Apples
Kale
Kiwi
Guava
Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is in the grains group?
True
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.
Name FIVE Dairy
Milk
All fluid milk: fat free, flavored, lactose-free, low fat, reduced fat, whole
Milk-based desserts: frozen yogurt, ice milk, ice cream, lassi, pudding, sherbet, smoothies
Non-dairy calcium alternatives: soy milk, nut milk, grain milk
Cheese:
Hard natural cheese: cheddar, gouda, mozzarella, muenster, parmesan, provolone, romano, swiss
Soft cheese: brie, camembert, cottage cheese, feta, ricotta
Processed cheese: American, cheese spread
Yogurt: whole milk based, soy milk, nut milk
How many cups of dairy should you have daily?
Teen boys (14-18 years old): 3 cups
Teen girls (14-18 years old): 3 cups
Which THREE foods are high in protein?
Apples
Eggs
Cottage Cheese
Almonds
Eggs
Cottage Cheese
Almonds
Protein foods can contribute to sodium intake?
True
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.
Name FIVE Grain
Whole grains: amaranth, brown rice, buckwheat, bulgur (cracked wheat), kamut, millet, muesli, oatmeal, popcorn, quinoa, rolled oats, sorghum, spelt, teff, whole grain barley, whole grain cornmeal, whole grain sorghum, whole rye, whole wheat bread, whole wheat cereal flakes, whole wheat crackers, whole wheat pasta, whole wheat sandwich buns and rolls, whole wheat tortillas, wild rice
Refined grains: bagels, biscuits, bread crumbs, cakes, challah bread, cookies, corn flakes, corn tortillas, cornbread, couscous, saltine crackers, English muffins, flour tortilla, French bread, grits, hominy, matzo, naan, noodles, pancakes, pasta (spaghetti, macaroni), pie/pastry crusts, pita bread, pizza crust, polenta, pretzels, ramen noodles, rice cakes, rice paper (spring roll wrappers), rice vermicelli, waffles, white bread, white rice, white sandwich buns and rolls
How many ounces of grains should you have daily?
Teen boys (14-18 years old): 8 ounces
Teen girls (14-18 years old): 6 ounces
Which THREE foods are high in D?
Eggs
Kale
Cheese
Fish
Eggs
Cheese
Fish
You should only eat raw vegetables because if you cook vegetables. All of the vitamins are “cooked away.”
False
Cooked vegetables still contain vitamins, minerals, and fiber and can be very nutritious – but remember that sauces or seasonings used in cooking can add calories, saturated fat, and/or sodium to vegetables.