Nutrition Unit 2
Review Food Guide Material and Compose/Complete Nutrition Assignment
Day 1: Dietary Guidelines (The Food Guide Pyramid)
On the pyramid, each color represents a different food group:
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Orange: The grains group, which includes foods like bread, cereal, rice, and
pasta)
Green: Vegetables provide many of the vitamins and minerals kids need for good
health, and they provide fiber to aid digestion.
Red: Fruits are especially good sources of important vitamins like A and C. This
food group also adds minerals such as potassium and fiber, which help digestion.
Day 2: Dietary Guidelines (The Food Guide Pyramid)
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Blue: Dairy: This food group, which includes milk and other foods like milk,
yogurt, and cheese, is an important source of vitamin A, vitamin D, calcium, and
protein.
Purple: Proteins (meats, beans, and fish) Foods in this group also provide vitamin
B-complex and iron, which helps build strong bones and teeth and support
muscles.
Yellow: Fats and oils: Fats and oils are essential nutrients to maintain body
function but should be used sparingly. Fats help the body absorb vitamins A, D,
E, K, and beta-carotene. Even though fats may be needed to maintain good
health, it may be a good idea to limit them
Day 3: Dietary Guidelines (Foods In Each Group)
Orange (Grain Group): brown rice, oatmeal, popcorn, whole wheat bread, white bread,
pretzels, pastas(regular or whole wheat), pitas, and noodles
Green (Vegetable Group): broccoli, lettuce, spinach, potatoes (regular and sweet),
onions, carrots, squash, zucchini, asparagus, green beans, peas, and tomatoes
Red (Fruit Group): apples, berries (all kinds), melons, fruit cocktail, 100% fruit juices,
bananas, raisins, grapes, and oranges
Day 4: Dietary Guidelines (Foods In Each Group)
Blue (Dairy Group): milk, flavored milk, cheeses, and yogurts, milk based desserts
(pudding, ice cream) *Always try to choose low fat or fat free*
Purple (Protein Group): meats, poultry, eggs, beans, nuts and seeds, and fish
Yellow (Fats and Oils Group): nuts, olives, some fish, avocados, and cooking oils (canola
or extra virgin olive oil)
Day 5: Dietary Guidelines (Daily recommended amounts) (*All based on high school
aged students ages 14-18*)
Orange (Grain Group) 6-7 ounces per day
Green (Vegetables) 21/2-3 cups per day
Red (Fruits) 11/2-2 cups per day
Blue (Dairy) 3 cups per day
Purple (Protein) 5-6 ounces per day
Yellow (Fats and Oils) 5-6 teaspoons per day
Day 6: Dietary Guidelines (What is a serving size or portion?) ( I will have samples of
serving sizes too!)
So What’s a Portion Anyway?
This is where the food label can come in handy. For portion size on items like canned
soup, yogurt, snack foods, sauces, etc., you can discover what is considered one serving
by checking the top of the food label.
Orange (Grain Group 6-7 oz per day): What is an ounce? 1 slice of bread, ½ cup of
cooked rice or pasta, ½ cup of oatmeal, 1 mini bagel, 3 cups popcorn, 1 cup of ready to
eat cereal
Green (Vegetable Group 2 ½ -3 cups per day): Most veggie servings are 1 cup (brocolli,
corn, carrots, celery, cuccumbers) Leafy veggies such as lettuce or spinach (2 cups raw
is 1 serving)
Red (Fruits Group 1 ½ -2 cups per day): 1 cup of fruit equals to: ½ large apple or 1 small
apple, 1 large orange or bananna, 8 large strawberries, and ½ dried fruits= 1 cup
Day 7: Dietary Guidelines (What is a serving size or portion?) ( I will have samples of
serving sizes too!)
Blue (Dairy Group 3 cups per day): 1 cup of dairy equals: 8 oz. yogurt, 1/3 cup of
shredded cheese, 2 slices of cheese, 1 cup of pudding made with milk, 1 ½ cups of ice
cream, 2 cups of cottage cheese
Purple (Protein Group 5-6 ounces per day): 1 ounce equals: one slice of turkey, 1 egg, 1
can of tuna, one tablespoon of peanut butter, 2 tablespoons of hummus, ¼ cup of beans
Yellow (Fats and Oils Group 5-6 teaspoons per day): 1 tablespoon of mayo and salad
dressings are equal to about 2 teaspoons
Day 7 through the end of the project (You as the teacher create a timeline for your
assignments): Nutrition Assignment Overview
 Objective: The objective of this assignment is to utilize and understand the new
Food Guide Pyramid to complete an assessment using yourself as the subject.
 Assignment: Determine the recommended amounts of servings and nutrients
needed in our daily diet based on your age, sex, and daily exercise using
www.mypyramid.gov. Track your eating and exercise habits for 3 days recording
your results on the food tracking worksheets provided. Develop a reflection
paper where you analyze and reflect your eating and exercise habits over a
three-day period.
Use these steps to help complete your assignment:
Assignment #1:
 Go to www.mypyramid.gov
 On the left hand side of the website, click on my Pyramid Plan. Enter in your
age, sex, and exercise habits and click submit.
 Your individualized daily requirements/daily servings will come up once clicking
submit. Print this off and turn in. (this will be compiled along with other work
for your final project).
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Assignment #2:
Complete 3 consecutive days of recording your daily food intake and exercise.
Please try and be as accurate as possible in order for your analysis to be correct.
The 3 recording worksheets will be turned in (they will be compiled in with the
rest of the assignment).
Assignment #3:
Once you have collected your data( 3 days of food intake and daily exercise) you
will have to write up a reflection and analysis paper using these guidelines:
 Paragraph 1: Introduction to the assignment/Explain what you
will be doing in the assignment
 Paragraph 2: Discuss/analyze what the food guide suggests for
your required daily serving of food. What types of foods could
you eat to accomplish those food categories? Compare what the
pyramid suggests that you eat to what you recorded on your 3
day log. Were your results good or could you use improvements
(if improvements- what areas were you lacking on?), what could
you do to improve your eating habits, and did you watch what you
ate because you knew it was being recorded?
 Paragraph 3: Discuss your exercise habits, looking back at your 3
day log. Do you think you are getting enough exercise for what
you are eating? Are you getting at least 30 minutes in a day?
What areas are you working to improve with your daily exercise?
 Paragraph 4: What did you learn about your own diet and
exercise by doing this project?
 Paragraph 5: Conclusion