< PreviousVegetables Group - So Many Choices!Any vegetable or 100% vegetable juice counts as a member of the Vegetables Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried; and may be whole, cut-up, or mashed.Name some of your favorite vegetables in each category.Dark Greens______________________________________________________________________________________________________________________________________________________Red & Orange Veggies______________________________________________________________________________________________________________________________________________________Other Veggies__________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________Starchy Veggies______________________________________________________________________________________________________________________________________________________Beans & Peas______________________________________________________________________________________________________________________________________________________Veggie Word SearchCircle the names of vegetables. How many can you find?ATCDGBWKIKALERRAYTTOMATOTSOLIMEPCPWQEGCPECORNTBUEWOTIZTYSAVLAHIUDQSEITUECZUCYHOLDECARROTJAGNSLOEGTMVSHBEANSAAYEPTCQAMPARSNIPHEAMRMAVGOYWTYDSFFJDEGGPLANTEOSPINACHW© Copyright NewPath Learning. All Rights Reserved. 94-6815www.newpathlearning.comVegetables Food GroupWhat foods are in the Protein Food Group? Foods such as meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Vegetarian options in the Protein Food Group include beans and peas, processed soy products, and nuts and seeds.How much protein should I eat?Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 ounces of seafood per week. Meat and poultry choices should be lean or low-fat. The amount of food from the Protein Food Group you need to eat depends on age, sex, and level of physical activity. Recommended daily amounts are shown in the table below.Keep on Moving!You need at least 60 minutes of physical activity each day.Nutrition & Health Benefits of ProteinProtein Gallery - Vary Your Protein Foods• Meat, poultry, fish, dry beans and peas, eggs, nuts, and seeds supply many nutrients. These include protein, B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium.• Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins.• Iron is an essential element found in red blood cells in a protein called hemoglobin that carries oxygen to all parts of the body. Iron-rich foods include meat, eggs, and some green leafy vegetables.Meats• beef• ham• lamb• pork• sausage• bison• rabbit• venisonPoultry • chicken• duck• goose• turkeyEggs • chicken eggs• duck eggsSeafood - Finfish• catfish• cod• flounder• haddock• halibut• herring• salmon• sea bass• sushi• swordfish• trout• tunaSeafood - Shellfish• clams• crab• crayfish• lobster• mussels• octopus• oysters• scallops• shrimp• squid Beans & Peas• black beans• black-eyed peas• chickpeas (garbanzo)• edamame • fava beans• kidney beans• lentils• lima beans• navy beans• pinto beans• soy beansNuts & Seeds• almonds• almond butter• cashews• chia seeds• hazelnuts (filberts)• peanuts• peanut butter• pecans• pistachios• pumpkin seeds• sesame seeds• sunflower seeds• walnutsDaily Protein Recommendation 2-3 years old 2 ounces 4-8 years old 4 ounces 9-13 years old 5 ounces 14-18 years old 5 ounces 9-13 years old 5 ounces 14-18 years old 6 ½ ouncesCHILDRENAGEAMOUNTGIRLSBOYS© Copyright NewPath Learning. All Rights Reserved. 94-6816www.newpathlearning.comProtein Food GrouptunabeefalmondshampeanutsshrimpsalmonlentilsedemamechickenSeafood - FinfishSeafood - ShellfishMeatPoultry/EggsBeans & PeasNuts & SeedsFoods in the Protein Group Foods such as meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Vegetarian options in the Protein Foods Group include beans and peas, processed soy products, and nuts and seeds.Match the Type of ProteinDraw a line to match each type of protein to the correct category.© Copyright NewPath Learning. All Rights Reserved. 94-6816www.newpathlearning.comProtein Food GroupWhat foods are in the Grains Food Group? Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.How many grain foods are needed daily?The amount of grains you need to eat depends on your age, sex, and level of physical activity. Recommended daily amounts are listed in this table below. Most Americans consume enough grains, but few are whole grains. At least half of all the grains eaten should be whole grains.MyPlate graphic courtesy of USDA.Nutrition & Health Benefits of GrainsGrains Gallery - Make Half Your Grains Whole Grains!• Grains are important sources of many nutrients, including dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium). • Dietary fiber from whole grains or other foods, may help reduce blood cholesterol levels and may lower the risk of heart disease, obesity, and type 2 diabetes. Fiber is also important for proper bowel function.• Fiber-containing foods such as whole grains help provide a feeling of fullness with fewer calories. Eating whole grains may help with weight management.Whole GrainsRefined Grains*• brown rice• buckwheat• bulgur• kamut• millet• muesli• oatmeal• popcorn• quinoa• rolled oats• sorghum• bagels• biscuits• breadcrumbs• cakes• cookies• corn flakes• corn tortillas• cornbread• couscous• crackers• whole grain barley• whole grain cornmeal• whole grain sorghum• whole rye• whole wheat bread• whole wheat cereal flakes• whole wheat crackers• whole wheat pasta• whole wheat tortillas• wild rice• muffins• flour tortilla• grits• hominy• matzo• naan• noodles• pancakes• pasta• pie crusts* These products are usually made from refined grains but some may also be made with whole grains. Check the ingredient list for the words “whole grain,” “whole wheat,” etc., to decide if they are made from a whole grain. • pita bread• pizza crust• polenta• pretzels• ramen noodles• rice cakes• rice vermicelli• waffles• white bread• white riceDaily Grain Recommendation 2-3 years old 1 ½ ounces 4-8 years old 2 ½ ounces 9-13 years old 3 ounces 14-18 years old 3 ounces 9-13 years old 3 ounces 14-18 years old 4 ouncesCHILDRENAGEAMOUNTGIRLSBOYS© Copyright NewPath Learning. All Rights Reserved. 94-6817www.newpathlearning.comGrains Food GroupFoods in the Grains Group Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.Make Half Your Grains Whole Grains!Most Americans consume enough grains, but few are whole grains. At least half of all the grains you eat should be whole grains.Draw a line to sort these foods into Refined Grains or Whole Grains.Whole GrainsRefined Grains© Copyright NewPath Learning. All Rights Reserved. 94-6817www.newpathlearning.comGrains Food GroupDaily Dairy Recommendation 2-3 years old 2 cups 4-8 years old 2 ½ cups 9-13 years old 3 cups 14-18 years old 3 cups 9-13 years old 3 cups 14-18 years old 4 cupsCHILDRENAGEAMOUNTGIRLSBOYSWhat foods are in the Dairy Food Group? All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Food Group choices should be fat-free or low-fat. Foods made from milk that retain their calcium content are part of the group. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group.How many dairy foods are needed daily?The amount of food from the Dairy Food Group you need to eat depends on age. Recommended daily amounts are shown in the table below. MyPlate graphic courtesy of USDA.Nutrition & Health Benefits of DairyDairy Gallery - Get Your Calcium-Rich Foods!• Calcium is used for building bones and teeth and maintaining bone mass. Dairy products are the primary source of calcium in American diets. Eating 3 cups or the equivalent of dairy products per day can improve bone mass, and may reduce the risk of osteoporosis.• Diets rich in potassium may help to maintain healthy blood pressure. Dairy products, especially yogurt, fluid milk, and soymilk (soy beverage), provide potassium.• Vitamin D functions in the body to maintain proper levels of calcium and phosphorous. Milk and soymilk that are fortified with vitamin D are good sources of this nutrient. Other sources include vitamin D-fortified yogurt and vitamin D-fortified breakfast cereals.MilkNon-Dairy MilkMilk-Based DessertsYogurtCheese• fat-free (skim) milk• flavored milk• lactose-free milk• low fat (1%) milk• reduced fat (2%) milk• whole milk• almond milk• coconut milk• rice milk• soy milk• frozen yogurt• ice milk• ice cream• puddings• sherbet• smoothies• milk-based yogurt• almond milk yogurt• coconut milk yogurt• soy milk yogurt• American• brie• cheddar• cottage cheese• feta• Gouda• mozzarella• muenster• parmesan• provolone• Romano• Swiss• ricottaChoose fat-free or low-fat milk,yogurt, and cheese at meals or for snacks.© Copyright NewPath Learning. All Rights Reserved. 94-6818www.newpathlearning.comDairy Food Groupfat freeFoods in the Dairy Group All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group choices should be fat-free or low-fat. Foods made from milk that retain their calcium content are part of the group. What do we need?Color in the plate for each food group you see. Which food group is missing?© Copyright NewPath Learning. All Rights Reserved. 94-6818www.newpathlearning.comDairy Food GroupDaily Oils Recommendation 2-3 years old 3 teaspoons 4-8 years old 4 teaspoons 9-13 years old 5 teaspoons 14-18 years old 5 teaspoons 9-13 years old 5 teaspoons 14-18 years old 6 teaspoonsCHILDRENAGEAMOUNTGIRLSBOYSWhat are oils? Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish. Oils are NOT a food group, but they provide essential nutrients. Some commonly eaten oils include: canola oil, corn oil, cottonseed oil, olive oil, safflower oil, soybean oil, and sunflower oil. Some foods are naturally high in oils, like nuts, olives, and avocados.How much is my allowance for oils?A person’s allowance for oils depends on age, sex, and level of physical activity. Daily allowances for oils are shown in the table below.MyPlate graphic courtesy of USDA.Why is it important to consume oils?How are oils different from solid fats?• Oils are not a food group, but they do provide essential nutrients and are therefore included in USDA recommendations for what to eat. They can also enhance the flavor of your food.• Oils are the major source of monounsaturated and polyunsaturated fats in the diet. • In addition to the essential fatty acids they contain, oils are the major source of vitamin E in typical American diets.• While consuming some oil is needed for health, oils contain about 120 calories per tablespoon. The amount of oil consumed needs to be limited to balance total calorie intake.Avocados and olives are part of the Vegetables Food Group; nuts and seeds are part of the Protein Food Group. These foods are also high in oils. Soft margarine, mayonnaise, and salad dressings are mainly oil and are not considered to be part of any food group. Solid fats are solid at room temperature, like beef fat, butter, and shortening. Solid fats mainly come from animal foods. Solid fats contain more saturated fats and/or trans fats than oils. Saturated fats and trans fats tend to raise “bad” (LDL) cholesterol levels in the blood, which in turn increases the risk for heart disease. To lower risk for heart disease, cut back on foods containing saturated fats and trans fats.Stick to healthy fats like those found in fish and olive oil.Most oils come from plants, like olives and sunflower seeds.© Copyright NewPath Learning. All Rights Reserved. 94-6819www.newpathlearning.comOils & FatOils are part of a healthy diet Oils are NOT a food group, but they provide essential nutrients. Some commonly eaten oils include: canola oil, corn oil, cottonseed oil, olive oil, safflower oil, soybean oil, and sunflower oil. Some foods are naturally high in oils, like nuts, olives, and avocados.Where’s the Oil?Circle the foods that contain oil, or are used to make oil.© Copyright NewPath Learning. All Rights Reserved. 94-6819www.newpathlearning.comOils & FatMilk 1% low fatEverything You Eat and Drink Matters — Know What You’re Eating!Serving Size is based on the amount of food that is customarily eaten at one time. All of the nutrition Information listed on the Nutrition Facts Label is based on one serving of the food.Servings Per Container shows the total number of servings in the entire food package or container. One package of food may contain more than one serving.Calories refers to the total number of calories, or “energy,” supplied from all sources (fat, carbohydrate, protein, and alcohol) in one serving of the food.Calories from Fat are not additional calories, but are fat’s contribution to the total number of calories in one serving of the food.% Daily ValueThe % Daily Value (%DV) shows how much of a nutrient is in one serving of the food. The %DV column doesn’t add up vertically to 100%. Instead, the %DV is the percentage of the Daily Value (the amounts of key nutrients recommended per day for Americans 4 years of age and older) for each nutrient in one serving of the food.NutrientsThe Nutrition Facts Label can help you learn about and compare the nutrient content of many foods in your diet. The Nutrition Facts Label must list: total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrate, dietary fiber, sugars, protein, vitamin A, vitamin C, calcium, and iron.Explore a Nutrition Facts Label and discover the wealth of information it contains!Food labels tell you the nutritional content of a food item. You can compare two different items by using the Nutrition Facts Label to choose the healthier option.The saturated fat, sodium, and added sugars found in foods and beverages are important for you to think about as you build your healthy eating style. Saturated fat and sodium are sometimes found naturally in foods and beverages. Sugars, sodium, and ingredients high in saturated fat can also be added during processing or preparing foods and beverages.Building a healthier eating style can help you avoid overweight and obesity and reduce your risk of diseases such as heart disease, diabetes, and cancer.© Copyright NewPath Learning. All Rights Reserved. 94-6820www.newpathlearning.comNutrition Facts LabelsNext >