Refresher

What is a fruit?

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Fruits

• Any 100% fruit juice or fruit whether they be fresh, canned, frozen, or dried, whole, cut-up, or pureed, is apart of the fruit group.
• Focus on whole fruits.

How much fruit should you eat daily?

1 1/2 cups

Fruits

• Most fruits are naturally low in fat, sodium, and calories.
• Contain many essential nutrients such as, potassium, fiber, Vitamin C, and folate.

Who can name some vegetables?

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Vegetables Benefits

• Reduce risk of heart disease.
• Protect against certain cancers.
• Reduce risk of obesity and diabetes.
• Help lower calorie intake.

How much vegetables should you eat daily?

2-2 1/2 cups

Vegetables

• Dark Green
• Red and Orange
• Beans and Peas
• Starchy
• Other

What type of food is considered a grain?

Grains

• Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product.
• ex. bread, pasta, rice

Whole Grain VS Refined

Grains

• At least half of grains should be whole grains.
• Kids your age should eat about 5 ounce equivalents daily.

Grains Benefits

• Reduce the risk of heart disease.
• Reduce constipation.
• Weight management
• Prevent neural tube defects during fetal development

What are some proteins?

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Proteins

• Foods made from poultry, meat, seafood, nuts & seeds, eggs, beans & peas, or processed soy products.

Proteins

• Eat 5 ounce equivalents daily.

Proteins

• Choose a variety
• Eat seafood 2x/wk
• Stay away from processed foods
• Trim fat and remove skin
• Grill, bake, broil, or steam protein

What is a good example of dairy?

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Is it dairy?

• Fluid milk products and foods made from milk.
• Foods made from milk that retain their calcium.
• Foods made from milk that have little to no calcium.
• Calcium fortified soymilk

Dairy

• Consume 2 1/2 - 3 cups daily.
• Choose low-fat or fat-free dairy products.

Dairy Benefits

• Improve bone mass
• Improve bone health -> reduced risk of osteoporosis
• Reduced risk of cardiovascular disease
• Reduced risk of type II diabetes

Game Time!!!

https://jeopardylabs.com/play/nutrition-review-93