Nutrition Study Guide

_________________can be counted in either food group because they contain nutrients that are similar to foods in the Protein Foods Group (protein, iron, and zinc) and the Vegetable Group (fiber, potassium, and folate). Because of their high nutrient content, consuming dried beans and peas - and lentils, too - is recommended for everyone, including people who also eat meat, poultry, and seafood regularly.

Beans and peas

______________ 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.

Cooked

_____ doesn't include butter, cream, or cream cheese

Dairy

Calcium can also be found in other _______ ________ like yogurt and cheese, in tofu made with calcium, in canned salmon and sardines (if bones are eaten), in some leafy greens (collards and spinach), in soybeans and green soybeans (edamame), and in calcium-fortified foods and drinks like soymilk, other plant-based "milks," orange juice, and cereals. The amount of calcium in these other foods vary. (3 cups)

Dairy Foods

All foods in the ______ _______ contain calcium - a mineral that is important for building and maintaining strong bones and teeth, regulating blood pressure, and is also important for the nervous system. (3 cups)

Dairy Group

Consuming 3 cups of food from the ______ _____ each day will provide you with the recommended amount of calcium and other important nutrients like potassium and vitamin D.

Dairy Group

Foods in the __________ provide nutrients that are vital for the health and maintenance of the body regardless of age. These nutrients include calcium, potassium, and vitamin D, all of which help keep bones strong and reduce the risk for bone fractures and breaks.

Dairy Group

Foods made from milk that retain their calcium content, such as yogurt and cheese, are part of the _______ ________. 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. (3 cups)

Dairy Group

__________ is a natural sugar found in fruit that is responsible for the sweet flavor of many fruits.

Fructose

Fiber is found in the pulp of the _______. When juice is made (either commercially or at home with a juicer), the pulp is usually removed. Unfortunately, the fiber goes with it.

Fruit

Any fruit or 100% fruit juice counts as part of the_________ and may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

Fruit group

_______ make up a quarter of the plate.

Grains

_________ supply complex carbohydrates and contain a significant amount of fiber, have little fat and no cholesterol.

Grains

Bread is the most common food from the _________ eaten in the United States.

Grains Group

Age group 9-13 for a 1600 calorie diet consists of the same amount of ounces for _______________________

Grains and proteins

Lactose is the sugar found naturally in _______

Milk

Certain specific ______________ are added in the process of making yogurt from fluid milk.Yogurts that contain probiotics will say "live and active cultures" on the package.

Bacteria

Lactose free milk calcium fortified soy milk, yogurt & some cheeses, kale & collard greens contain little or no lactose and can therefore help decrease the symptoms of lactose intolerance, while still providing necessary __________.

Calcium

_____ ______ ______ milk has all of the vitamins, minerals, and protein found in whole milk or other reduced fat milks, but with less solid fat and thus fewer calories. (3 cups)

Fat-free (skim)

As a part of an overall healthy diet, eating foods that contain _______ - such as fruits, vegetables, and whole grains - may reduce risk for heart disease, protect against certain types of cancer, and help maintain proper bowel function

Fiber

__________ is one of the B vitamins and is needed by all of our cells for growth. Although vitamin D and calcium are not typically found in high amounts in fruits, you can find some 100% orange juices that are fortified with calcium and vitamin D. You'll commonly see this advertised on the front of the container.

Folate

__________________ choices in the Protein Foods Group include beans and peas, nuts, nut butters, and soy products such as tofu, tempeh, and veggie burgers.

Vegetarian

Beans can be considered in which two groups?

Veggies and Proteins

Strawberries, Pineapples, & Oranges are a source of ________

Vitamin C

Eating canned fish with the bones, like sardines or anchovies, provides you with _____________. Because the bones are soft, they are edible.

calcium

As a part of an overall healthy diet, eating a diet rich in vegetables and fruits may reduce risk for heart disease, protect against certain types of cancer, and help lower ____________ intake.

caloric

Though________ are present in all foods in the Grains Group, _________ are also present in the other MyPlate food groups (fruits, vegetables, proteins, and dairy foods) as dietary fibers, sugars, and starches.

carbohydrates/carbs

Do not wash or rinse raw meat or poultry before you cook it. Washing can cause bacteria found on the surface of meat or poultry to be spread to ready-to-eat foods, kitchen utensils, and counter surfaces. This is called _______________________ Cooking (baking, broiling, boiling, and grilling) to the right temperature kills the bacteria

cross-contamination

Beta-carotene, a form of vitamin A, gives these foods their orange color, and is also good for ____________, the immune system, and reproduction

eye health

Women of childbearing age who may become pregnant should consume adequate _______ from foods, and in addition 400 mcg (micrograms) of synthetic_______ acid from fortified foods or supplements. This reduces the risk of several serious birth defects.

folic/folic

"Make ____________ 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.

half

Make at least ______ your grains whole grains

half

As a part of an overall healthy diet, eating a diet rich in fruits and vegetables may reduce risk for_________, protect against certain types of ________, and help lower intake of calories.

heart disease/cancer

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.

Over steaming vegetables is common mistake & causes veggies to lose most of their ______________

nutrients

The recommended amount of dairy is ___________________ of One 8oz glass of milk, One regular yogurt/ low fat yogurt and 1 ½ oz of hard cheese

one cup

Nuts and seeds are good sources of ________________________

protein, dietary fiber, minerals, and vitamin E.

White rice is a ________ grain. Choose brown rice, wild rice, or quinoa for a whole grain alternative to white rice.

refined

. Among several other nutrients -- such as ________________ -- whole grains provide fiber which has been linked to reducing blood levels of cholesterol, which reduces heart disease risk.

selenium and B vitamins

Fruits & Vegetables make up one half of the plate with _______________ making up a slightly bigger Portion.

vegetables

Varying your ________- ensures you get many different vitamins and minerals.

veggies

Breads labeled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products. Look for the word _________ in the ingredient list. Also, you cannot rely on the color or texture of a bread to show that it is a whole grain. Whole grain examples of grain products include brown rice, oatmeal, popcorn, quinoa, rolled oats, whole-grain barley, whole-grain corn, whole oats, whole rye, and wild rice.

whole

Making some substitutions such as eating whole-wheat bread instead of white bread or having brown rice instead of white rice, can add important __________ to your diet.

whole grains

Some foods are made from a mixture of ______ grains and ________ grains.

whole/refined

Age group 9-13 for a 1600 calorie diet consists of different amounts of cups of fruits & vegetables. ___________of Fruits & ___________ of vegetables.

2 cups of fruits and 3 cups of vegetables.

Age group 9-13 for a 1600 calorie diet consists of_____________of dairy.

3 cups

Consuming ____ cups of foods from the ________ each day will provide you with the recommended amount of calcium and other important nutrients like potassium and vitamin D. Non-dairy sources of calcium include calcium-fortified juices, cereals, breads, rice milk, almond milk, canned fish (sardines, salmon with bones), soybeans and other soy products (tofu made with calcium sulfate, soy yogurt, tempeh), some other beans, and some leafy greens (collard and turnip greens, kale, bok choy).

3/ Dairy

Age group 9-13 for a 1600 calorie diet consists of __________of protein.

5 ounces

____________ is a nutrient found in a wide variety of foods - from all the fruits listed above to some beans (white beans, soy beans), bananas, dried apricots, orange juice, vegetables (spinach, potatoes), fish (halibut, tuna), low-fat yogurt, milk, bananas, orange juice, dried apricots.

Potassium

Packaged and prepared meat, poultry, and seafood products are common _________________(_____________) is added to packaged foods during processing such as in curing meat, enhancing flavor, or as a preservative.

Sodium(salt)

Boosting color and variety and eating as many colors as possible does ensure that the body receives the optimal amount of vital nutrients, vitamins, and ________________

antioxidants

Brightly colored fruits such as strawberries, raspberries & blueberries contain __________________

antioxidants