Nutrition Unit 3: MyPlate Food Groups

Questions and Answers

Match the food with its MyPlate food group classification:

Orange juice = Fruits Tomato juice = Vegetables Plain yogurt = Dairy Whole-wheat crackers = Grains Hard-cooked egg = Protein

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

Whole wheat bread

Regular soft drink (correct)

Fatty meats such as hot dogs (correct)

Leafy greens salad

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

1 oz Swiss cheese = 4 dice 1 small apple = 1 tennis ball 1 standard whole-grain bagel = 1 small yo-yo 1 cup ready-to-eat corn flakes cereal = 1 human fist

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

600 Signup and view all the answers

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

Low-calorie candy = Provides 40 calories or less per serving Low-fat popcorn = Provides 3 grams or less of fat per serving Reduced-fat crackers = Has less than 25% of the fat in the regular product Signup and view all the answers

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

10 Signup and view all the answers

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

2300 Signup and view all the answers

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.

<ol> <li>Fruits, vegetables, whole grains; 2. Fish and seafood; 3. Poultry, eggs, cheese, and yogurt; 4. Meats and sweets</li> </ol> Signup and view all the answers

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

Children with chronic diseases Signup and view all the answers

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

2 Signup and view all the answers

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

Carbohydrate (50%), Fat (43%), Protein (7%) Signup and view all the answers

Study Notes

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

Description

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!