Embed Size (px)
Citation preview
2
• To analyze the USDA’s newest food guide, MyPlate, its food groups and the proportions it recommends
• To utilize the USDA’s website http://www.choosemyplate.gov to improve dietary habits
Objectives
Introduction Physical ActivityGrainsVegetablesFruits
3
DairyProteinOilsEmpty Calories
Main Menu
4
Fun Fact: A food guide is a visual graphic which illustrates and outlines the principles of a healthy diet.
MyPlate: The New Food Guide - Introduction
5
The United States Department of Agriculture
• Is abbreviated USDA• Is the federal executive department
responsible for developing and executing U.S. federal government policy of farming, agriculture and food
• Is responsible for publishing the dietary guidelines for Americans and the U.S. food guides
6
MyPlate
• Replaces the pyramid shape with a mealtime symbol intended to remind consumers to eat healthy
• Helps consumers visualize healthy proportions of food groups on a plate in relation to each other
7
MyPlate
• Provides much of the same information and ideas as MyPyramid
• Provides an interactive website to allow consumers to build a healthier diet composed of the five main food groups– ChooseMyPlate.gov
Definition: Food groups are categories of foods based on similar properties, such as origin or nutrient content.
8
Estimated Energy Requirements
• Are measured in Calories• Differ from person to person based on
age, sex, activity level and life stage– a teenage boy who plays football will require
more Calories per day than a middle aged male with a sedentary lifestyle
• Usually differ from the suggested 2,000 Calories per day
• Can be determined by using the interactive MyPlate website when consumers customize their plates
9
Key Consumer Messages
• Balance• Foods to Increase• Foods to Reduce
10
Key Consumer Messages
• Balance – enjoy your food, but eat less– avoid oversized portions
11
Key Consumer Messages
• Foods to Increase– half of your plate should be fruits and
vegetables– switch to fat-free or low-fat milk– at least half your grains should be whole
grains
12
Key Consumer Messages
• Foods to Reduce– foods high in sodium
• compare foods, such as canned soup, frozen meals and sliced luncheon meats, and choose foods with lower amounts of sodium
– beverages high in sugar• substitute soft drinks for water
13
MyPlate: The New Food Guide - Introduction
Assessment
14
Assessment1. What is the federal executive department responsible for
developing and executing U.S. federal government policy of farming, agriculture and food?
A. FDAB. USDAC. FFAD. NSA
15
Assessment2. Which of the following is an advantage of MyPlate’s shape?
A. Helps consumers understand why foods are shaped the way they are
B. The divisions of the plate help to keep consumers’ food from mixing
C. Helps consumers visualize healthy proportions of food groups on a plate in relation to each other
D. Round plates are easier to understand than 3D pyramids
16
Assessment3. How are estimated energy requirements measured?
A. In CaloriesB. By weightC. By heightD. By genetics
4. The key consumer message of balance focuses on which of the following?
A. Eating oversized portions is acceptableB. You should always eat a 50/50 ratio of dairy to proteinC. You should always eat three balanced meals per dayD. Enjoy your food, but eat less
17
Assessment5. Which of the following is a food to reduce?
A. Canned soupB. Tuna fishC. Saltine crackersD. Red meat
18
MyPlate: The New Food Guide – Physical Activity
TIP: Make physical activity a regular part of the day
19
• Is movement of the body which enhances and maintains physical fitness
• Provides the most benefit when some of the physical activity raises your heart rate to target heart rate
• Should be considered essential when aiming for a healthy lifestyle
Physical Activity
Definition: Heart rate is the number of times your heart beats in one minute.
20
• Is a range of heart rate which is optimal during exercise
• Provides the most benefit to heart and lungs
• Is 60 to 80 percent of your maximum heart rate
Target Heart Rate
Fun Fact: Maximum heart rate is found by subtracting your age from the number 220.
21
• Formula for the range of target heart rate: – moderate = (220 – age) x .6– vigorous = (220 – age) x .8
• For optimal health, maintain target heart rate for at least 150 minutes a week – this is as easy as 50 minutes 3 times per week, or 30
minutes 5 times per week
Target Heart Rate
Fun Fact: To measure your heart rate, find the pulse on the inside of your wrist or on your neck just below your jaw. Hold your index and middle finger on the pulse and count the number of beats for 15 seconds.
22
• Heart rate rises• Body temperature rises• Should be able to talk during the activity• Examples include:
– brisk walking (about 3.5 miles per hour)– gardening– dancing
Moderate Physical Activity
23
• Heart rate and body temperature rise • It is difficult to hold a conversation• Examples include:
– running/jogging (five miles per hour or more)– bicycling– swimming laps– kickboxing– step aerobics
Vigorous Physical Activity
24
MyPlate: The New Food Guide – Physical Activity
Assessment
25
1. What is heart rate?A. Heart rate is another term for blood pressure
B. A way to measure how many calories you burned during exercise
C. The number of times your heart beats in one minuteD. How fast your heart is capable of beating
2. What is target heart rate?A. 60 to 80 percent of your maximum heart rateB. 50 percent of your maximum heart rateC. 40 to 60 percent of your maximum heart rateD. Target heart rate is synonymous with maximum heart
rate
Assessment
26
3. For how many minutes per week should you maintain your target heart rate for optimal health?
A. 60B. 220C. 150D. 75
4. Which of the following is considered moderate physical activity?
A. KickboxingB. Spin classC. DancingD. Running
Assessment
27
5. During vigorous physical activity, which of the following should occur?
A. It is easy to hold a conversationB. Body will become soreC. Muscles will fatigue quicklyD. It will become difficult to hold a conversation
Assessment
28
MyPlate: The New Food Guide – Grains
TIP: Make half of your grains whole
29
• Consist of any food made from wheat, rice, oats, cornmeal, barley or another cereal grain
• Are high in carbohydrates, several B-vitamins and minerals– carbohydrates are the most common source
of energy for the human body• Can be split into two
categories: – whole grains – refined grains
Grains
30
• Contain the entire grain kernel– bran, germ and endosperm
• Are higher in fiber
Whole Grains
Hard outer covering of a grain kernel;
part of the grain high in fiber and nutrients
Starchy portion of the grain kernel which provides nutrients to the
germ as it grows
Nutrient-rich embryo which
grows into a new plant
31
• Are processed to have bran and germ removed before grinding the grain into flour
• Benefits of refined grains:– may yield a finer texture which is more
desirable for baked goods such as cakes and cookies
– provides a more uniform color in the products
Refined Grains
32
• Lose dietary fiber when bran and germ are removed
• Do not have the natural iron and many B-vitamins found in the original grain
• Are often enriched
Refined Grains
Fun Fact: When a product is enriched, it goes through the process of restoring important vitamins and minerals which were lost during processing.
33
• Include:– reduced blood cholesterol levels– lower risk of heart disease– lower risk of becoming overweight or obese – lower risk of type 2 diabetes– reduced chances of constipation– smaller waistline
Health Benefits of Whole Grains
Fun Fact: Foods high in fiber provide a feeling of fullness without the added calories.
34
• Girls, ages 14 to 18, need six 1 ounce equivalents daily– at least three need to be from whole grain
sources• Boys, ages 14 to 18, need
eight 1 ounce equivalents daily– at least four need to be from
whole grain sources
Amount of Grains Needed by Teens
35
• One slice of bread• One cup of ready-to-eat cereal• One-half cup of cooked rice, pasta or hot
cereal
What Counts as an Ounce?
36
• Substitute refined grains for whole grains– eat whole grain pasta and bread instead of
white, refined pasta and bread– replace white rice with long-grain, brown rice
• Use rolled oats for breading baked chicken in place of bread crumbs
• Eat popcorn (butter and salt free) as a healthy snack
Tips for Making Half of Your Grains Whole
37
• To choose whole and healthy grains– check the ingredient list and make sure a
whole grain is first on the ingredient list– choose whole grain products with a higher
percent daily value of fiber
Use the Nutrition Facts Label
Fun Fact: Even products containing whole grains can have too much added sugar to be considered “healthy.” Check the ingredient list for terms such as “high fructose corn syrup” or “molasses.”
38
MyPlate: The New Food Guide – Grains
Assessment
39
1. What are the two categories of grains?A. Whole grains and partial grainsB. Wheat grains and white grainsC. Whole grains and refined grainsD. Wheat grains and partial grains
2. Which of the following describes whole grains?A. Whole grains are processed to have bran and germ
removedB. Whole grains contain the entire grain kernelC. Yield a finer texture which is more desirable for bakingD. Provides a uniform color in products
Assessment
40
3. What is the term for the process of restoring important vitamins and minerals which were lost during processing to refined grains?
A. EnlightenedB. RestoredC. Added backD. Enriched
4. What vitamins are lacking in whole grains?A. Vitamin AB. B-VitaminsC. Vitamin CD. Vitamin D
Assessment
41
5. Which of the following represents one ounce of grains?A. One-half cup of cooked riceB. One muffinC. One cup of oatmealD. Two buttered rolls
Assessment
42
MyPlate: The New Food Guide – Vegetables
TIP: Vary your veggies
43
• Include all vegetables or 100 percent vegetable juice
• Can be eaten raw, cooked, fresh, frozen, canned or dried
• Are served whole, cut-up or mashed
Foods in the Vegetable Group
44
• Are low in calories and fat• Have no cholesterol• Contain significant amounts of fiber and
vitamins
Vegetables
45
• Include:– reduced risk of heart disease, heart attack
and stroke– lower risk of becoming overweight or obese– reduced risk of type 2 diabetes– lower risk of kidney stone development– aid in decreased bone loss
Health Benefits of Vegetables
46
• Many foods are categorized as vegetables, and each has various benefits
• Subgroups are based on nutrient content• Eating a variety of vegetables from the
different groups will ensure you are getting the various necessary vitamins
The Five Subgroups of Vegetables
47
• Dark green vegetables• Starchy vegetables• Red and orange vegetables• Beans and peas• Other vegetables
The Five Subgroups of Vegetables
48
• High in folic acid– helps body form red blood cells– reduces risk of neural tube defects (i.e., birth
defects of the brain and spinal cord), such as spina bifida and anencephaly
• High in vitamin A– keeps eyes and skin healthy– protects against eye infections
Dark Green Vegetables
49
• Examples include:– bok choy – broccoli– collard greens
Dark Green Vegetable
– romaine lettuce– spinach– watercress
50
• High in potassium– helps maintain a healthy blood pressure level
which decreases the risk of heart disease– reduces risk of developing kidney stones– prevents bone loss
Starchy Vegetables
51
• Examples include:– corn– cassava– fresh black eyed peas– lima beans– potatoes– water chestnuts
Starchy Vegetables
52
• High in vitamin A • High in vitamin C
– heals cuts and wounds– keeps teeth and gums healthy– aids in iron absorption
Red & Orange Vegetables
53
• Examples:– acorn squash– butternut squash– carrots– pumpkin– red peppers– sweet potatoes– tomatoes– tomato juice
Red & Orange Vegetables
Fun Fact: Even though a tomato has seeds, from a nutritional standpoint it is considered a vegetable.
54
• High in B vitamins:– help the body release energy– play a vital role in the function of the nervous
system– aids in the formation of red blood cells– help build tissues
• High in fiber
Beans & Peas
Fun Fact: Individuals who consume meat, poultry and fish products count beans and peas as vegetables; individuals who do not consume meat, poultry and fish count beans and peas as proteins.
55
• Examples: – kidney beans– pinto beans– black beans– garbanzo beans (chickpeas)– black-eyed peas– split peas– lentils
Beans & Peas
56
• Include all vegetables which do not meet the specific nutrient requirements of the other groups
• Are high in vitamins, minerals and water• Contain high amounts of dietary fiber
Other Vegetables
57
• Examples include:– artichokes– beets– celery– okra– parsnips– turnips
Other Vegetable
58
• Each day, teenage girls ages 14 to 18, should consume 2 ½ cups of vegetables
• Over the course of a week, teenage girls need to aim for certain amounts of each category of vegetable:
• dark green vegetables: 1 ½ cups• starchy vegetables: 5 cups• red and orange vegetables: 5 ½ cups• beans and peas: 1 ½ cups• other vegetables: 4 cups
Amount of Vegetables Needed by Teen Girls
59
• Each day, teenage boys ages 14 to 18, need to consume 3 cups of vegetables
• Over the course a week, teenage boys need to aim for certain amounts of each category of vegetable:
• dark green vegetables: 2 cups• starchy vegetables: 6 cups• red and orange vegetables: 6 cups• beans and peas: 2 cups• other vegetables: 5 cups
Amount of Vegetables Needed by Teen Boys
60
• One cup raw or cooked vegetables• One cup vegetable juice• Two cups leafy green vegetables
What Counts as a Cup?
61
• Buy fresh vegetables in season• Keep vegetables in the refrigerator cut and
ready for snacking• Occasionally plan meals around a main
vegetable dish, such as casseroles, salads or soups
• Shred carrots or zucchini into both savory and sweet baked products
Tips for Varying Your Veggies
62
MyPlate: The New Food Guide – Vegetables
Assessment
63
1. What foods are included in the vegetable group?A. Only red and orange vegetablesB. Only vegetables, not vegetable juiceC. All vegetables and 100 percent vegetable juiceD. Only starchy vegetables
2. Which of the following is a health benefit of vegetables?A. Clearer skinB. Faster hair growthC. Reduced risk of heart diseaseD. Lesser chance of cancer
Assessment
64
3. For individuals who do not consume meat, poultry or fish, beans and peas are which of the following?
A. CarbohydratesB. ProteinsC. MeatD. Fruit
4. Starchy vegetables are high in which of the following?A. CaloriesB. CholesterolC. Potassium D. Fat
Assessment
65
5. Artichokes belong to which vegetable subgroup?A. Other vegetablesB. Starchy vegetablesC. Dark green vegetablesD. Beans and peas
Assessment
66
MyPlate: The New Food Guide – Fruits
TIP: Focus on fruits
67
• Include all fruits or 100 percent fruit juice• Can be fresh, canned, frozen or dried• Are whole, sliced or pureed
Food from the Fruit Group
68
• Are naturally low in fat, sodium and calories
• Contain no cholesterol• Provide numerous vitamins• Are high in dietary fiber
– however, fruit juice contains little to no fiber
Fruits
69
• Keep a variety of whole fruit available for snacking
• Purchase fruits in season• When purchasing fruit juices, choose 100
percent fruit juice• Choose fruits for dessert instead of other
sugary options
Tips for Focusing on Fruit
70
• Girls, 14 to 18 years old, need 1 ½ cups daily
• Boys, 14 to 18 years old, need 2 cups daily
Amount of Fruit Needed by Teens
71
MyPlate: The New Food Guide – Fruits
Assessment
72
1. What foods are included in the fruit group?A. Only fruits which grow on treesB. All fruits and 100 percent fruit juiceC. Only organic fruitsD. Only seedless fruits
2. Fruits can be a good replacement for which course of a meal?A. The main courseB. A side dishC. A snackD. Dessert
Assessment
73
3. Which of the following is true of fruits?A. Fruits are high in cholesterol B. Fruits are high in caloriesC. Fruits are high in fatD. Fruits are high in dietary fiber
4. Which of the following is a tip for purchasing fruits?A. Only buy grapes because they are naturally high in
sugar and therefore the sweetestB. Only buy your fruits from organic marketsC. Buy fruits in seasonD. Buy seedless fruits as they are easier to eat
Assessment
74
5. How much fruit is needed daily by boys ages 14 to 18?A. Two cups dailyB. One and one-half cups dailyC. Three cups dailyD. Two and one-half cups daily
Assessment
75
MyPlate: The New Food Guide – Dairy
TIP: Get your calcium rich foods
76
• All fluid milk products• Most foods made from milk products:
– cheese, yogurt, frozen yogurt, ice cream• Calcium-fortified soymilks
Foods in the Dairy Group
Fun Fact: Foods made from milk must have sufficient levels of calcium (i.e., five percent or more of the daily value); butter and cream cheese, for example, are made from milk but are not considered to be in the dairy food group.
77
• Foods in the dairy group contain high amounts of calcium– aids in building and maintaining strong bones
and teeth• Reduced risk of osteoporosis
– thinning of bone tissue and loss of bone density over time
Health Benefits of Dairy Products
78
• Girls and boys, ages 14 to 18 years old, need 3 cups daily
Amount of Dairy Needed by Teens
79
• One cup milk• One cup (8 fluid ounce container) yogurt• One-half cup evaporated milk• One and one-half ounces hard cheese• One-third cup shredded cheese
What Counts as a Cup?
80
• One cup calcium-fortified soymilk• Two cups cottage cheese• One cup frozen yogurt• One and one-half cups ice cream• Two ounces of processed cheese
– example: American cheese
What Counts as a Cup?
81
• Choose to drink fat-free or low-fat products with meals
• When making cream based dips, use fat-free plain yogurt instead of sour cream or mayonnaise
• Add fat-free or low-fat milk instead of water to hot cereals
Tips for Choosing Calcium Rich Foods
Fun Fact: Skim milk is fat-free; low-fat milk is one percent.
82
MyPlate: The New Food Guide – Dairy
Assessment
83
1. What is considered a sufficient level of calcium for foods made from milk?
A. Less than three percent of the daily valueB. Less than five percent of the daily valueC. Five percent or more of the daily valueD. Ten percent or more of the daily value
2. Which of the following is a health benefit of dairy products?A. Reduced risk of osteoporosisB. Reduced risk for cancerC. Reduced risk of heart diseaseD. Lower cholesterol
Assessment
84
3. What is the daily recommended amount of dairy for teens?A. One cupB. Two cupsC. Three cupsD. Four cups
4. Which of the following represents one cup of dairy?A. One and one-half ounces of hard cheeseB. Two cups of shredded cheeseC. Two cups of milk D. One cup of cottage cheese
Assessment
85
5. How much fat is in skim milk?A. One percentB. Two percentC. 50 percentD. Skim milk is fat free
Assessment
86
MyPlate: The New Food Guide – Protein
TIP: Go lean with protein
87
• Include:– beef– beans and peas– eggs– lamb– nuts and seeds
Foods in the Protein Group
– pork– poultry– processed soy
products– seafood
Fun Fact: A protein product which comes from a four-legged animal is referred to as “meat.” A protein product which comes from a bird is referred to as “poultry.” Fish and shellfish are referred to as “seafood,” even if they not from salt water.
88
• Are composed of several different parts
Eggs
89
• Are mainly composed of water, protein, lipids and carbohydrates
• Contain cholesterol, but only five percent of the total lipids present are cholesterol
• Contain complete proteins
Eggs
90
• Are excellent emulsifiers as certain lipids in the egg will coat oil droplets to form a stable emulsion
• Can be used for many reasons in cooking– binding agent– wetting agent– increase air incorporation
Eggs
91
• High protein content, which is needed to build bones, muscles, cartilage, skin, blood, enzymes, hormones and vitamins
• B-vitamins, which help release energy and play a vital role in the function of the nervous system
• High iron content, which is used to carry oxygen in the blood
Health Benefits of Protein Foods
92
• High zinc content, which helps the immune system function
• High magnesium content, which is used in the bone-building process and helps the muscles release energy
• Omega-3 fatty acids, EPA and DHA
Health Benefits of Protein Foods
93
• Animal sources contain various levels of saturated fat
• Egg yolks and organ meats are high in cholesterol
Health Implications of Protein Foods
Fun Fact: Saturated fat and cholesterol can raise low-density lipoprotein cholesterol levels and increase the risk of heart disease.
94
• Girls, ages 14 to 18, five 1 ounce equivalents
• Boys, ages 14 to 18, six and one-half 1 ounce equivalents
Amount of Protein Needed by Teens
95
• One ounce cooked lean beef, ham or pork, skinless chicken, fish or seafood
• One egg• One-half ounce nuts and seeds• One-fourth cup cooked beans or peas
What Counts as an Ounce?
Fun Fact: If an individual consumes a hamburger with a four ounce patty, or quarter pound burger, they will have consumed more than 60 percent of the daily amount of protein needed by individuals over the age of nine.
96
• Purchase lean cuts of beef and pork• Choose extra lean ground beef
– 90 percent lean or higher is best• Purchase skinless chicken, or remove skin
before cooking
Tips for Going Lean with Protein
Fun Fact: The majority of fat in poultry is located between the muscle and the skin. Removing the skin significantly decreases the fat in poultry.
97
• Trim visible fat from meat and poultry before cooking
• Use reduced fat or fat-free cooking methods such as broiling, grilling, roasting or boiling
Tips for Going Lean with Protein
98
MyPlate: The New Food Guide – Protein
Assessment
99
1. A protein product which comes from a four-legged animal is referred to which of the following?
A. PoultryB. MeatC. Chicken breastD. Ham
2. Eggs can be used as what when cooking?A. EmulsifiersB. IntensifiersC. EngagersD. Falvanoids
Assessment
100
3. Egg yolks and organ meats are high in which of the following?A. CaloriesB. FatC. CholesterolD. Flavor
4. Proteins are high in zinc which helps what function?A. NeurosystemB. Immune systemC. Cardiac systemD. Integumentary system
Assessment
101
5. Which of the following is NOT a reduced fat or fat-free cooking method?
A. BroilingB. GrillingC. RoastingD. Frying
Assessment
102
MyPlate: The New Food Guide – Oils
TIP: Replace solid fats with oils
103
• Consist of fats which are liquid at room temperature
• Come from plant sources and some fish• Are not a food group• Can be healthy or unhealthy depending on
types of fat within the oil and how much is consumed
Oils
Fun Fact: Teenage girls should not consume more than 5 teaspoons of oil a day and teenage boys should not consume more than 6 teaspoons of oil a day.
104
• Provide important nutrients and should be included in a healthy diet– high in monounsaturated or polyunsaturated
fats– contain vitamin E
• Cholesterol free• Can have nutritional value
compromised by various levels of heat
Oils
105
• Oils for high-temperature cooking:– peanut oil– soybean oil– sesame oil– palm oil
• Oils for medium-temperature cooking:– olive oil– vegetable oil
Heat & Oils
Fun Fact: Tropical oils, such as palm oil, contain saturated fat.
106
• Is adequate in most situations• Should replace solid fats
– in place of butter when sautéing or pan-frying– in place of butter or shortening in baked
goods, when possible• Can be increased by consuming more fish
and shellfish
Oil in the American Diet
107
MyPlate: The New Food Guide – Oils
Assessment
108
1. Oils consist of which of the following?A. Fats which are liquid at room temperatureB. Liquids which are solid at room temperatureC. Grease which is liquid at room temperatureD. Fats which are solid at room temperature
2. Oils originate from which of the following?A. Beans and other proteinsB. Vegetables and proteinsC. Plant sources and some fishD. Fruits and vegetables
Assessment
109
3. Which of the following is an oil for medium temperature cooking?
A. Peanut oilB. Olive oilC. Soybean oilD. Sesame oil
4. Healthy oil in the diet can be increased by which of the following?
A. Cooking with vegetable oil instead of butterB. Consuming more fish and shellfishC. Cooking with butter or shortening in baked goodsD. Consuming deep fried chicken
Assessment
110
5. Oils should replace what kind of fats in the diet?A. Solid fatsB. Liquid fatsC. Animal fatsD. Vegetable fats
Assessment
111
MyPlate: The New Food Guide – Empty Calories
TIP: Avoid or limit empty calories
112
• Come from solid fats and added sugars• Are found in foods which contain little to
no nutrients• Should be avoided or consumed in a very
limited amount– no more than 260 calories per day for a
person on a 2,000 calorie diet
Empty Calories
113
• Are solid at room temperature• Contain saturated fats and cholesterol• Are found naturally in foods such as butter,
meat, poultry and shortening• May be added to processed foods to
improve flavor
Solid Fats
114
• Are sugars which do not naturally exist in a food but are added during processing
• Are added to more foods than people realize– breads, cereals and breakfast foods– juice drinks– snack foods– canned fruit– salad dressings and sauces
Added Sugars
115
• Include:– brown sugar– cane sugar– high-fructose
corn syrup– honey
Common Added Sugar Ingredients
– maltose– pancake syrup– sucrose
116
• Include:– sodas, energy drinks, sports drinks
and fruit drinks– coffee drinks made with whole milk
and sweetened with syrups or sugars
– sweetened teas– alcoholic beverages
Common Empty Calorie Drinks
Fun Fact: There are approximately ten teaspoons of sugar in one can of regular soda.
117
• Include:– bacon– candy bars– chips– cookies– fried foods– pastries– sodas
Common Empty Calorie Foods
118
• Choose products which are naturally sweet, such as unsweetened apple sauce
• Pick foods in their natural state as opposed to processed products
• Select lean cuts of meat• Opt for baked foods rather than fried foods
Avoiding Empty Calories
119
MyPlate: The New Food Guide – Empty Calories
Assessment
120
1. Up to how many empty calories should a person on a 2,000 calorie diet consume per day?
A. 300B. 160C. 260D. 450
2. Which of the following describes solid fats?A. Solid fats are liquid at room temperatureB. Solid fats are solid at room temperatureC. Solid fats are clumpy at room temperatureD. Solid fats are gases at room temperature
Assessment
121
3. Solid fats may be added to processed foods to do with of the following?
A. Enrich nutrientsB. Change colorC. Increase shelf lifeD. Improve flavor
4. Which of the following foods do not contain added sugars?A. Fresh fruitsB. CerealsC. Canned fruitD. Salad dressing
Assessment
122
5. Which of the following is not an empty calorie drink?A. CoffeeB. SodaC. Sports drinksD. Alcoholic beverages
Assessment
Final Assessment
124
Final Assessment1. When planning for a healthy lifestyle, which component is
essential and should not be overlooked?A. Taking a daily vitamin supplementB. Eating a variety of nutritious foodsC. Moderate to vigorous physical activityD. Eating appropriate portion sizes
2. Why are whole grains more nutritious than refined grains?A. Whole grains are higher in protein and oils.B. Whole grains are higher in fat and sodium.C. Whole grains taste better than refined grains.D. Whole grains are higher in nutrients and fiber.
125
Final Assessment3. According to MyPlate, what portion of your plate should be
reserved for fruits and vegetables?A. 10 percentB. 30 percentC. 50 percentD. 100 percent
4. What is the key nutrient found in foods from the dairy food group?
A. PotassiumB. CalciumC. Folic AcidD. Vitamin C
126
Final Assessment5. Why is soy milk, made from soy beans, classified as a dairy
food and not a vegetable?A. Soy milk is white and has the appearance of milk.B. Soy milk is fortified with calcium.C. Soy milk is not in the dairy group.D. Soy milk has the same flavor as milk.
6. What is the address of the interactive website created to help consumers design healthy, personalized eating plans?
A. MyPlate.orgB. MyPyramid.govC. ChooseMyPlate.orgD. ChooseMyPlate.gov
127
Final Assessment7. What are empty calories?
A. Calories which do not contribute energy to the bodyB. Calories which come from solid fat and/or added sugarC. Calories in which Americans are deficient D. Calories which make your stomach feel empty
8. Which foods are considered to be both a vegetable and a protein food?
A. Nuts and seedsB. Fish and shellfishC. Wheat and barleyD. Beans and peas
128
Final AssessmentThe table below shows the extra calories in four different foods. Use the table below to answer questions 9 and 10.
9. Jenny is on a 2,000 calorie diet and should consume less than 260 empty calories daily. Her office is having a breakfast meeting where cake doughnuts will be provided. If Jenny eats one doughnut, how many more empty calories will she be able to consume for the day?
A. 127 caloriesB. 136 caloriesC. 142 caloriesD. 154 calories
Food Cake Doughnut Fried Chicken Potato Salad Soda
Amount Medium, 3” 1 Large Leg ½ cup 12 fluid ounces
Empty Calories 133 139 7 154
129
Final Assessment
10. For lunch, Jenny goes to a restaurant with co-workers. She orders fried chicken with potato salad and a soda. If Jenny eats all of her food, how many empty calories will she consume?
A. 200B. 300C. 400D. 500
Food Cake Doughnut Fried Chicken Potato Salad Soda
Amount Medium, 3” 1 Large Leg ½ cup 12 fluid ounces
Empty Calories 133 139 7 154
130
Sources
• United States Department of Agriculture. (2011). MyPlate. Retrieved from http://www.choosemyplate.gov
• Harvard School of Public Health. (2011). How to spot added sugars on food labels. Retrieved from http://www.hsph.harvars.edu/nutritionsource/healthy-drinks/added-sugar-on-food-labels/
• Smoking points of fats and oils. Retrieved from http://whatscookingamerica.net/Information/CookingOilTypes.htm
• A.D.A.M., Inc., . (2011). Osteoporosis. Retrieved from http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001400/
131
AcknowledgementsProduction Coordinator:Amy HoganAmanda JordanJessica Odom
Production Manager:Maggie Bigham
Assistant Brand Manager:Olivia Mitchell
Graphic Designers:Daniel Johnson
Technical Writer:Jessica Odom
V.P. of Brand Management:Clayton Franklin
Collaborator:Janice Boyce, Ph.D.
Executive Producer:Gordon W. Davis, Ph.D.© MMXIV
CEV Multimedia, Ltd.
