Choose My Plate

Choose My Plate WebQuest Answer the following questions Number of calories recommended: _________________ Grains Serving sizes: ___________________ List one tip for each group __________________________ Vegetables ___________________ __________________________ Fruits ___________________ __________________________ Dairy ___________________ __________________________ Protein Foods ___________________ __________________________ Oils ___________________ Extra fats and sugars ___________________________________________ STEP TWO: Go back to the home page. Choose the “My Plate” tab from the green heading. As you go through each of the food groups, answer the following questions. Grains: Make at least ________ your grains whole. What counts as an ounce equivalent of grains? In general, ____________ of bread, ___________ of ready-to-eat cereal, or ______cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce equivalent from the grains group. Grains are important sources of many nutrients, including dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium). Grains are divided into 2 subgroups. Define them and give two examples of each: 1) Whole grains contain the entire _________________________ -- the bran, germ, and endosperm. Examples include: List two whole grains: _______________________ & ________________________ 2) Refined grains have been _________________, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. List two refined grains: _______________________ & _______________________ List 3 health benefits of eating grains: 1)___________________________________________________________ ____________________________________________________________ Choose My Plate WebQuest Name___________________________ Hr:_______ 2)___________________________________________________________ ____________________________________________________________ 3)___________________________________________________________ ____________________________________________________________ Vegetables: __________ your veggies. Any vegetable or ______ vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; ______________, ________________, _________________, or ____________/dehydrated; and may be whole, cut-up, or mashed. What counts as a cup of vegetables? In general, 1 cup of ____________ or ______________ vegetables or vegetable juice, or ________________ of raw leafy greens can be considered as 1 cup from the vegetable group. Vegetables are organized into 5 subgroups, based on their nutrient content. List two vegetables in each subgroup: Dark green vegetables: ________________________, ______________________ Red & Orange vegetables: _______________________, ____________________ Starchy vegetables: _____________________, ______________________ Beans and peas: __________________________, _____________________ Other vegetables: ________________________, ___________________________ Make half your plate _____________________ and _________________________. List 3 health benefits of eating vegetables 1)___________________________________________________________ _____________________________________________________________ 2)___________________________________________________________ _____________________________________________________________ 3)___________________________________________________________ ____________________________________________________________ Choose My Plate WebQuest Name___________________________ Hr:_______ Fruits: ___________ on fruits. Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, ________________, or dried, and may be __________, cut-up, or pureed. What counts as a cup of fruit? In general, 1 cup of fruit or 100% fruit juice, or _________________ of dried fruit can be considered as 1 cup from the fruit group. List 4 foods in the fruit group: __________________, _________________, _____________________________, ______________________________. List 3 health benefits of eating fruits: 1)___________________________________________________________ ____________________________________________________________ 2)___________________________________________________________ ___________________________________________________________ 3)___________________________________________________________ ___________________________________________________________ Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different ____________ and from ___________. Oils are NOT a food group, but they provide essential ________________. Therefore, oils are included in USDA food patterns. Most oils are high in _______________________ or ______________________fats, and low in saturated fats. Oils from plant sources (vegetable and nut oils) do not contain any ________________________ In fact, no plant foods contain cholesterol. Solid fats are fats that are solid at room temperature, like _______________ and shortening. Solid fats come from many animal foods and can be made from vegetable oils through a process called ___________________________. How much is my allowance for oils? Some Americans consume enough oil in the foods they eat. Others could easily consume the recommended allowance by substituting oils for some solid fats they Choose My Plate WebQuest Name___________________________ Hr:_______ eat. A person’s allowance for oils depends on __________, sex, and level of ______________ _________________. Girls 14-18 years old _________________________________ Boys 14-18 years old _________________________________ These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs. Dairy: Get your ___________-_______ foods. All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group choices should be __________________ or _______________. Foods made from milk that retain their calcium content are part of the group. Foods made from milk that have little to no ___________________, such as cream cheese, cream, and butter, are not. Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group What counts as a cup in the Dairy Group? In general, 1 cup of milk, ______________, or soymilk (soy beverage), __________ of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the Dairy Group. Some commonly eaten choices in the milk, yogurt, and cheese group are: Milk: ______________________________________ Milk-based desserts: _________________________ Hard cheese: ________________________________ Soft cheese: _________________________________ List 2 health benefits of consuming milk and milk products: 1)___________________________________________________________ __________________________________________________________ 2)___________________________________________________________ ___________________________________________________________ Protein Foods: Go _________ with protein. Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 ounces of ___________________________ per week. Young children need less, depending on their age and calorie needs. The advice to consume seafood does not apply to vegetarians. Vegetarian options in the Protein Choose My Plate WebQuest Name___________________________ Hr:_______ Foods Group include beans and __________, processed _______ products, and nuts and seeds. Meat and poultry choices should be lean or _________. STEP THREE: Click the “Physical Activity” tab on the green menu bar. Navigate through the selection to answer the following. Physical Activity simply means _________________ of the body that uses _________________. Walking, gardening, briskly pushing a baby stroller, climbing the ____________, playing soccer, or _____________ the night away are all good examples of being ____________. For health benefits, physical activity should be moderate or _________________ intensity. STEP FOUR: Select “Printable Materials and Order” from the green heading bar, then choose “Dietary Guidelines Consumer Brochure”. Let's eat for the health of it! Build a ______________ plate __________________________________, think about what goes on your plate or in your cup or bowl. Foods like vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods ___________________________________ _______________________ too many ____________________. Try some of these options. ● Make _______________________________________ vegetables. ● Switch to _________________________ milk. ● Make at least _____________ your grains ______________. ● Vary your protein food choices. ● Keep your food safe to eat - learn more at www.FoodSafety.gov. Cut back on foods high in ___________________, _____________________, and ________________. Many people eat foods with too much solid fats, added sugars, and salt (sodium). Added sugars and fats load foods with extra calories you don't need. Too much sodium may ___________________________________________________. ● ● ● Choose foods and drinks with ____________ or _____________ added sugars. Look out for salt (sodium) in foods you buy - it all adds up. Eat fewer foods that are high in solid fats. Eat the right amount of calories for you Everyone has a personal calorie limit. Staying within yours can help you get to or _________________________________________. People who are successful at managing their weight Choose My Plate WebQuest Name___________________________ Hr:_______ have ____________________________________________ of how much they eat in a day, even if they don't count every calorie. ● _________________ your food, but eat __________________. ● Cook ________________________________________, where you are in control of what's in your food. ● When eating out, _______________________________________________. ● _________________________ what you eat to keep track of how much you eat. ● If you drink alcoholic beverages, do so sensibly - limit to 1 drink a day for women or to 2 drinks a day for men. Be __________________________ your way Pick activities that you ________________ and start by ______________________________, at least 10 minutes at a time. Every bit adds up, and the health benefits _________________________________________ being active.