Nutrition Unit 3: MyPlate Food Groups

Match the food with its MyPlate food group classification:

Which of the following foods are sources of empty calories? (Select all that apply)

Match the food with its corresponding household measurement for recommended portion size:

How many kcal did Carter consume by eating 4 oz of granola bars?

Match the type of food with the product that is allowed to have that nutrient content claim on its package label:

According to the Dietary Guidelines for Americans, people should limit their added sugars intake to less than ____% of total daily calories.

According to the Dietary Guidelines for Americans, healthy people should limit their sodium intake to ______ mg per day.

Rank the following foods from those that should be consumed in the highest amounts to foods consumed in the smallest amounts: Fruits, vegetables, whole grains, fish and seafood, poultry, meats.

Which of the following groups of people may need to take vitamin and/or mineral supplements? (Select all that apply)

For men, the Dietary Guidelines for Americans defines moderate drinking as drinking no more than ___ alcoholic drinks per day.

Estimate the approximate percentages of total kilocalories in a cookie that are contributed by fat, carbohydrate, and protein.

Food Classification

Foods are classified into MyPlate groups: Fruits, Vegetables, Dairy, Grains, and Protein based on origin and nutrients.
Examples:
- Fruits: orange juice
- Vegetables: tomato juice, romaine lettuce
- Dairy: plain yogurt
- Grains: whole-wheat crackers, steamed rice
- Protein: hard-cooked egg, tofu, sunflower seeds

Nutrient Density vs. Empty Calories

Nutrient-dense foods are rich in nutrients relative to calories.
Examples of empty calorie sources:
- Regular soft drinks
- Fatty meats (hot dogs, bacon)
- Sugary cereals
Nutrient-dense examples include:
- Whole wheat bread
- Peanuts
- Leafy greens salad
- Low-fat yogurt

Portion Sizes

Familiar measurements aid in understanding portion sizes:
- 4 dice = 1 oz Swiss cheese
- 1 tennis ball = 1 small apple
- 1 small yo-yo = 1 standard whole-grain bagel
- 1 human fist = 1 cup ready-to-eat corn flakes cereal

Caloric Calculation

A single granola bar contains 5 grams of fat, 19 grams of carbohydrate, and 7 grams of protein.
For 4 oz of granola bars, Carter consumed 600 kcal.

Nutrient Content Claims

Legal definitions for nutrient claims are established:
- Low-calorie candy: 40 calories or less per serving
- Low-fat popcorn: 3 grams or less of fat per serving
- Reduced-fat crackers: less than 25% of the fat compared to the regular product

Dietary Guidelines

Added sugars should be limited to less than 10% of total daily calories.
Sodium intake for healthy individuals should be limited to 2300 mg per day.

Mediterranean Diet Pyramid

Foods consumed most: fruits, vegetables, whole grains, olive oil, beans, nuts, legumes, herbs and spices.
Moderate consumption: fish and seafood.
Limited amounts: poultry, eggs, cheese, yogurt, and meats/sweets.

Supplement Recommendations

Certain groups may benefit from vitamin/mineral supplements:
- Pregnant females
- Older adults
- Children with chronic diseases

Alcohol Consumption Guidelines

For men, moderate drinking is defined as no more than 2 alcoholic drinks per day.

Each oatmeal cookie approximately provides:
- 50% of calories from carbohydrates
- 43% from fat
- 7% from protein

Test your knowledge of nutrition in Unit 3 with this flashcard quiz. The focus is on classifying various foods into their respective MyPlate food groups based on their origins and nutrients. It's a great way to reinforce your learning about healthy eating!

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