Podcast
Questions and Answers
How many calories are provided by one serving of starch?
How many calories are provided by one serving of starch?
- 60 kcal
- 100 kcal
- 80 kcal (correct)
- 120 kcal
Which type of milk contains the least amount of fat?
Which type of milk contains the least amount of fat?
- High fat protein
- Reduced fat milk, 2%
- Fat free, low fat milk 1% (correct)
- Whole milk
What is the total carbohydrate content in a serving of non-starchy vegetables?
What is the total carbohydrate content in a serving of non-starchy vegetables?
- 5 g (correct)
- 10 g
- 15 g
- 20 g
How many grams of protein are in a serving of lean protein?
How many grams of protein are in a serving of lean protein?
How many servings of high fat protein contain 8 grams of fat per serving?
How many servings of high fat protein contain 8 grams of fat per serving?
What is the approximate serving size for rice?
What is the approximate serving size for rice?
What is the carbohydrate content in one serving of whole milk?
What is the carbohydrate content in one serving of whole milk?
How many calories does a serving of popcorn with butter added contain?
How many calories does a serving of popcorn with butter added contain?
What is the total fat content in one serving of reduced fat milk, 2%?
What is the total fat content in one serving of reduced fat milk, 2%?
Which of the following servings provides the highest calorie content?
Which of the following servings provides the highest calorie content?
What is the carbohydrate content in a serving of Tabbouleh prepared?
What is the carbohydrate content in a serving of Tabbouleh prepared?
Which option describes the serving size for baked beans, canned?
Which option describes the serving size for baked beans, canned?
If a student eats 3 servings of starch, how many grams of carbohydrates will they consume?
If a student eats 3 servings of starch, how many grams of carbohydrates will they consume?
What is the serving size for snack chips, baked (potato, pita)?
What is the serving size for snack chips, baked (potato, pita)?
Which food item has 0 grams of carbohydrates and the least amount of calories per serving?
Which food item has 0 grams of carbohydrates and the least amount of calories per serving?
Which of these foods is classified as a non-starchy vegetable?
Which of these foods is classified as a non-starchy vegetable?
How many servings of quinoa would be needed to provide 45 grams of carbohydrates?
How many servings of quinoa would be needed to provide 45 grams of carbohydrates?
Flashcards
Serving of Starch
Serving of Starch
One serving of starch provides 15 grams of carbohydrates, 3 grams of protein, 1 gram of fat, and 80 calories.
Serving of Fruit
Serving of Fruit
One serving of fruit provides 15 grams of carbohydrates, no protein, no fat and 60 calories.
Serving of Lean Protein
Serving of Lean Protein
One serving of lean protein provides 0 grams of carbohydrates, 7 grams of protein, 2 grams of fat, and 45 calories.
Serving of Medium-fat Protein
Serving of Medium-fat Protein
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Serving of High-fat Protein
Serving of High-fat Protein
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Serving of Non-Starchy Veg
Serving of Non-Starchy Veg
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Serving of Fats
Serving of Fats
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Serving Size of Baked Potato
Serving Size of Baked Potato
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Study Notes
Food Serving Sizes and Nutritional Information
- Starch (1 serving): 15 grams of carbohydrates (CHO), 3 grams of protein, and 1 gram of fat; 80 kcal
- Fruit (1 serving): 15 grams of carbohydrates (CHO), 0 grams of protein, and 0 grams of fat; 60 kcal
- Low-fat milk (1% fat, 1 serving): 12 grams of carbohydrates (CHO), 8 grams of protein, 0-3 grams of fat; 100 kcal
- Reduced-fat milk (2%, 1 serving): 12 grams of carbohydrates (CHO), 8 grams of protein, and 5 grams of fat; 120 kcal
- Whole milk (1 serving): 12 grams of carbohydrates (CHO), 8 grams of protein, and 8 grams of fat; 160 kcal
- Non-starchy vegetables (1 serving): 5 grams of carbohydrates (CHO), 2 grams of protein, and 0 grams of fat; 25 kcal
- Lean protein (1 serving): 0 grams of carbohydrates (CHO), 7 grams of protein, and 2 grams of fat; 45 kcal
- Medium-fat protein (1 serving): 0 grams of carbohydrates (CHO), 5 grams of fat, 7 grams of protein, and 75 kcal
- High-fat protein (1 serving): 0 grams of carbohydrates (CHO), 7 grams of protein, and 8 grams of fat; 100 kcal
- Fats (1 serving): 0 grams of carbohydrates (CHO), 0 grams of protein, and 5 grams of fat; 45 kcal
Bread and Other Foods
- Biscuit (1): 2 ½ inch across
- Whole-wheat bread (1 slice): 1 oz
- Gluten-free bread (1 slice): 1 oz
- Reduced-calorie bread (2 slices): 1 ½ oz
- Pita bread (1 ½ pita): 6 inches across
- Bran cereal (½ cup)
- Barley (⅓ cup)
- Oat (¼ cup)
- Wheat (½ cup)
- Pasta (all shapes): (⅓ cup)
- Quinoa (all colors): (⅓ cup)
- Rice (all shapes): (⅓ cup)
- Tabbouleh (½ cup, prepared)
- Wheat germ (3 tablespoons, dry)
- Corn kernels (½ cup)
- Corn on cob (3 ⁷/₈ to 4 1/₂ inch piece)
Vegetables, Fruits, and Other Foods
- Mixed vegetables(corn or peas, 1 cup)
- Marinara, pasta, or spaghetti sauce (½ cup)
- Peas, green (½ cup)
- Potato, baked with skin (¼ large, 3 oz)
- Potato, boiled (1 ½ cup, 3 oz)
- Crackers (8)
- Granola or snack bar (1 bar, ¾ oz)
- Popcorn (no fat added): (3 cups)
- Popcorn (with butter): (3 cups, counts as 1 starch + 2 fat choices)
- Snack chips, baked (potato, pita, 8 chips, ¾ oz)
- Snack chips, regular (tortilla, potato, 13 chips, 1 oz)
- Baked beans (⅓ cup)
- Beans (all kinds, cooked/canned, drained, washed ½ cup)
- Lentils (½ cup)
- Unsweetened fruit (canned/frozen, ½ cup)
- Small, Fresh fruit (1)
- Unsweetened 100% Fruit Juice (½ cup, 4 fluid oz)
- Dried fruit (2 tablespoons)
- Cooked non-starchy vegetables (½ cup)
- Raw non-starchy vegetables (1 cup)
- Leafy green salad (3 cups)
- Vegetable Juice (½ cup, 4 fluid oz)
- Beef (1 oz lean)
- Cheeses w/ 3g or less fat (1 oz lean)
- Egg whites (2 lean)
- Fish (1 oz lean)
- Salmon (1 oz lean)
- Sardines(2 small, lean)
- Tuna (1 oz lean)
- Cheese (feta, mozzarella; 1 oz)
- Beans, choices per serving (1 ½ cup, 1 carb + 1 lean)
- Falafel, choices per serving (3 patties, 2 inches across, 1 carb + 1 high fat protein)
- Hummus, choices per serving (⅓ cup, 1 carb + 1 medium fat protein)
- Lentils, choices per serving (1 ½ cup, 1 carb + 1 lean protein)
- Nut spread (1 tbsp, high fat protein)
- Peas, choices per serving (1 ½ cup, 1 carb + 1 lean protein)
- Olives, black/ripe (8)
- Olives, green/stuffed (10 large)
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