Fruits and vegetables

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Girls 14-18 should get how many cups of fruit a day?

1 and a half

Boys 14-18 should get how many cups a day?

2

Girls 14-18 should get how much cups of vegetables a day?

2 and a half

Boys 14-18 should get how many cos of vegetables a day?

3

Girls 14 to 18 should consume how many ounces a day

6 ounces

Boys 14 to 18 should consume how many ounces a day

8 ounces

The amount of grains you eat depends on what

Age sex and level of physical activity

The amount of vegetables you need depends on what?

Age sex and physical activity level.

Fruit sources for potassium?

Bananas prunes and prune juice dried peaches and apricots

Grain Colonels contain what?

Bran germ and endosperm

Examples of grains are?

Bread pasta oatmeal tortillas and grits

Example of red and orange veggies?

Carrots, red peppers, tomatoes and pumpkin.

Most refined grains are enriched. This means what?

Certain be vitamins and iron are added back after processing

Example of starchy veggies?

Corn, squash, and zucchini

What r the five subgroups of veggies?

Dark green veggies, starchy veggies, red and orange veggies, beans ad pees, and other vegetables.

What do refined grains remove

Dietary fiber, Iron and B vitamins

Most fruits are naturally low in....?

Fats, sodium, and calories

What does folate help with?

Folate helps body form red blood cells

Fruits may be...

Fresh, canned, frozen or dried to count as part of the fruit groups

What counts as part of the fruit groups?

Fruit and 100% fruit juice

Whole grains contain the entire what?

Grain kernel

Make how much of your grains whole grains

Half of your grains

What does dietary fiber help with?

Helps reduce blood cholesterol levels in may lower risk of heart disease

Example of other vegetables

Lettuce, peppers, and potatoes.

Potassium helps with?

Maintaining healthy blood pressure

Food labels with which words are usually not considered whole-grain products

Multi grain, stoneground, 100% wheat, cracked wheat, seven grain, bran

Vegetables may be....

Raw, cooked, fresh,frozen, canned or dried/dehydrated

What are health benefits of eating whole-grain's

Reduced risk of some chronic diseases and grains provide many nutrients that are vital for the health and maintenance for our bodies

Why are refined grains made?

Refined grains are made to have taken out the bran and germ

How are refined grains different from whole grains

Refined grains have been milled unlike whole grains

What are some examples of whole grain ingredients

Rolled oats popcorn oatmeal millet Bulger buckwheat and brown rice

Example of dark green veggies.

Spinach, kale, or lettuce.

Vegetable sources or potassium?

Sweet potatoes white potatoes white beans and tomato products.

What counts as part of the vegetable groups?

Vegetables and/or 100% vegetable juice

What does vitamin C help with?

Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy

Grains are any food made from....?

We rice oats cornmeal cereal grain

Whole-grain examples include what?

Wheat flour Bulger oatmeal and whole corn meal.

Examples of refined grains products include....

Whiteflower white bread and white rice

Grains are divided into what two subgroups?

Whole grains and refine grains

The amount of fruit you need depends on what?

Your age, sex/geneder and level of physical activity


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