Shared Flashcard Set

Details

ChooseMyPlate.gov
food groups, dietary guidlines, notes
13
Health Care
8th Grade
10/26/2011

Additional Health Care Flashcards

 


 

Cards

Term
5 Food Groups
Definition

GRAINS

VEGETABLES

FRUITS

DAIRY

PROTEIN FOODS

Term
Grains
Definition
  • Key Message:  Make at least half your grains whole
  • ex. bread, pasta, oatmeal, cereals, tortillas
  • Daily Recommended:Girl age 9-13 5 oz, 14-18 6 oz
  • Daily Recommended:Boy age 9-13 6 oz, 14-18 8 oz
  • Serving size 1 oz = 1slice bread, 1cup cereal, 1/2 cup of rice
  • TIPS:  Substitute whole-grain (100% wheat may not be whole grain!) brown rice, whole-wheat pasta, popcorn

 

 

Term
Health Benefits and Nutrients found in Grains
Definition

Benefits:

    • reduces risk of heart desease, constipation, helps weight management, helps nerual tube defects during fetal development in womb of mom

Nutrients:

    • Fiber, some B vitamins, and minerals
Term
Vegetables
Definition

Key Message: Make half your plate Fruits and Vegetables

Food ex. Dk. green veg, starchy veg(corn,potatoes), red/orange, beans/peas, & other(eggplant, celery)

Daily Rec: Girl 9-13 2 cups, 14-18 2.5 cups

Daily Rec: Boy 9-13 2.5 cups, 14-18 3 cups

Serving 1oz: 1cup raw/cooked veg, cup 100% juice, 2cups leafy greens is one serving

Tips: Buy fresh in season, stock up frozen, buy pre-washed salad greens, try raw or lightly steamed vegies...plan meals around veg as main part of dish 

 

Term
Health Benefits and Nutrients of Vegetables
Definition

Health Benefits:

    • reduce risk of heart attack/stroke, prtects against certain kinds of cancers, obesity, type 2 diabetes and lowers blood pressure

Nutrients:

    • potassium, dietary fiber, folic acid, vitamin A, vitamin C
Term
Fruits
Definition

Key Message: Make half your plate fruits and vegetables

Food Ex.: fruits and any 100% fruit juice

Daily Rec: Girls: 9-13 3 cups, 14-18 3 cups

Daily Rec: Boys: 9-13 3 cups, 14-18 3 cups

Serving 1 cup: cup of fruit or 100% juice or 1/2 cup driedcoconuts as 1 cup serving

TIPS: keep bowl fruit on table, refrigerate cut up fruit, fruit in cereal, in salads, in yogurt...potassium rich: OJ, bananas and cantelope

Term
Health Benefits and Nutrients of Fruits
Definition

Health Benefits:

    • reduce heart desease, heart attack/stroke, certain cancers, obesity, type 2 diatetes, kidney stones, bone loss and lowers calorie intake and blood pressure

Nutrients:

    • potassium, fiber, vitamin C, folic acid
Term
Dairy
Definition

Key Message:Switch to fat-free or low fat (1%) milk

Food Ex.:milk, cheese, milk based desserts, yogurt,soy milk

Daily Rec: Girl 9-13 3 cups, 14-18 3 cups

Daily Rec: Boy 9-13 3 cups, 14-18 3 cups

Serving 1 cup: cup of milk, 1.5 oz cheese, 2oz processed cheese, 8oz of yogurt

TIPS: drink milk with meals, add milk to oatmeal & hot cereals, yogurt for snacks..always regrigerate dairy promptly and avoid unpasterized milk (get you sick)

Term
Health Benefits and Nutrients of Dairy
Definition

Health Benefits:

    • Bone Health, reduces risk of osteoporosis (bone disease), reduce risk of heart disease, type 2 diabetes, lowers blood pressure

Nutrients:

    • Calcium, potassium and vitamin D
Term
Protein Foods
Definition

Key Message:  Go lean with protein

Food ex.: Meats, Beans/peas, seafood, chicken/turkey, eggs, nuts/seeds

Daily Rec.: Girls 9-13 5 oz, 14-18 5 oz

Daily Rec.: Boys 9-13 5oz, 14-18 6.5 oz

Serving size: 1 oz meat,poultry,fish, 1/4 cup beans, 1 egg, 1tbls. peanut butter, 1/2oz of nuts

TIPS: Eat leanest cuts of meat, extra lean ground beef, boneless,skinless chicken, also try to broil, grill or roast meat and always drain fat

Term
Health Benefits and Nutrients of Protein Foods
Definition

Health Benefits:

    • vital health and maintenance of body, building blocks of body(bones,muscles,skin,blood,enzymes,hormones)
    • lowers the bad cholesterol, reduces heart desease

Nutrients:

    • protein, B vitamins, vitamin E, iron, zinc and magnesium
Term
Press Event on MyPlate.GOV
Definition

First Lade Michelle Obama likes the MyPlate designed to help Americans make better food choices

 

Tom Vilsak, Secretary of Agriculture says it is not a demand but a guide as our nation as an obesity issue

  1. 1/3 of kids are obese or at risk of obesity
  2. chronic helath problems as result of obesity
  3. costs for health care enormous because obesity
  4. 9 million Americans ages 17-24 cannot join millitary due to obesity
Term
Oils
Definition

Liquid at room temperature

they are not a food group

they do not provide essential nutrients

 

ex. canola oil, corn oil, cottonseed oil, olive oil, safflower oil, soybean oil, sunflower oil

 

foods naturally rich in oils:

nuts

olives

some fish

avocados

Supporting users have an ad free experience!