Objectives
• 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
2
Main Menu
Introduction
Physical Activity
Grains
Vegetables
Fruits
Dairy
Protein
Oils
Empty Calories
3
MyPlate: The New Food Guide Introduction
Fun Fact: A food guide is a
visual graphic which
illustrates and outlines the
principles of a healthy diet.
4
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
5
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
6
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.
7
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
8
Key Consumer Messages
• Balance
• Foods to Increase
• Foods to Reduce
9
Key Consumer Messages
• Balance
– enjoy your food, but eat less
– avoid oversized portions
10
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
11
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
12
MyPlate: The New Food Guide Introduction
Assessment
13
Assessment
1. What is the federal executive department responsible for
developing and executing U.S. federal government policy of
farming, agriculture and food?
A. FDA
B. USDA
C. FFA
D. NSA
14
Assessment
2. 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
15
Assessment
3. How are estimated energy requirements measured?
A. In Calories
B. By weight
C. By height
D. By genetics
4. The key consumer message of balance focuses on which of
the following?
A. Eating oversized portions is acceptable
B. You should always eat a 50/50 ratio of dairy to protein
C. You should always eat three balanced meals per day
D. Enjoy your food, but eat less
16
Assessment
5. Which of the following is a food to reduce?
A. Canned soup
B. Tuna fish
C. Saltine crackers
D. Red meat
17
MyPlate: The New Food Guide –
Physical Activity
TIP: Make physical
activity a regular
part of the day
18
Physical Activity
• 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
Definition: Heart rate is the number of times your heart beats
in one minute.
19
Target Heart Rate
• 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
Fun Fact: Maximum heart rate is
found by subtracting your age from
the number 220.
20
Target Heart Rate
• 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
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.
21
Moderate Physical Activity
•
•
•
•
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
22
Vigorous Physical Activity
• 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
23
MyPlate: The New Food Guide –
Physical Activity
Assessment
24
Assessment
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 minute
D. How fast your heart is capable of beating
2. What is target heart rate?
A. 60 to 80 percent of your maximum heart rate
B. 50 percent of your maximum heart rate
C. 40 to 60 percent of your maximum heart rate
D. Target heart rate is synonymous with maximum heart
rate
25
Assessment
3. For how many minutes per week should you maintain your
target heart rate for optimal health?
A. 60
B. 220
C. 150
D. 75
4. Which of the following is considered moderate physical
activity?
A. Kickboxing
B. Spin class
C. Dancing
D. Running
26
Assessment
5. During vigorous physical activity, which of the following should
occur?
A. It is easy to hold a conversation
B. Body will become sore
C. Muscles will fatigue quickly
D. It will become difficult to hold a conversation
27
MyPlate: The New Food Guide –
Grains
TIP: Make half of
your grains whole
28
Grains
• Consist of any food made from wheat,
rice, oats, cornmeal, barley or another
cereal grain
• Are high in carbohydrates, several Bvitamins and minerals
– carbohydrates are the most common source
of energy for the human body
• Can be split into two
categories:
– whole grains
– refined grains
29
Whole Grains
• Contain the entire grain kernel
– bran, germ and endosperm
• Are higher in fiber
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
30
Refined Grains
• 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
31
Refined Grains
• 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
Fun Fact: When a product is enriched, it goes
through the process of restoring important
vitamins and minerals which were lost during
processing.
32
Health Benefits of Whole Grains
• 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
Fun Fact: Foods high in fiber provide a feeling of fullness
without the added calories.
33
Amount of Grains Needed by Teens
• 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
34
What Counts as an Ounce?
• One slice of bread
• One cup of ready-to-eat cereal
• One-half cup of cooked rice, pasta or hot
cereal
35
Tips for Making Half of Your Grains
Whole
• 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
36
Use the Nutrition Facts Label
• 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
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.”
37
MyPlate: The New Food Guide –
Grains
Assessment
38
Assessment
1. What are the two categories of grains?
A. Whole grains and partial grains
B. Wheat grains and white grains
C. Whole grains and refined grains
D. Wheat grains and partial grains
2. Which of the following describes whole grains?
A. Whole grains are processed to have bran and germ
removed
B. Whole grains contain the entire grain kernel
C. Yield a finer texture which is more desirable for baking
D. Provides a uniform color in products
39
Assessment
3. What is the term for the process of restoring important
vitamins and minerals which were lost during processing to
refined grains?
A. Enlightened
B. Restored
C. Added back
D. Enriched
4. What vitamins are lacking in whole grains?
A. Vitamin A
B. B-Vitamins
C. Vitamin C
D. Vitamin D
40
Assessment
5. Which of the following represents one ounce of grains?
A. One-half cup of cooked rice
B. One muffin
C. One cup of oatmeal
D. Two buttered rolls
41
MyPlate: The New Food Guide –
Vegetables
TIP: Vary your
veggies
42
Foods in the Vegetable Group
• 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
43
Vegetables
• Are low in calories and fat
• Have no cholesterol
• Contain significant amounts of fiber and
vitamins
44
Health Benefits of Vegetables
• 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
45
The Five Subgroups of Vegetables
• 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
46
The Five Subgroups of Vegetables
•
•
•
•
•
Dark green vegetables
Starchy vegetables
Red and orange vegetables
Beans and peas
Other vegetables
47
Dark Green Vegetables
• 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
48
Dark Green Vegetable
• Examples include:
– bok choy
– broccoli
– collard greens
– romaine lettuce
– spinach
– watercress
49
Starchy Vegetables
• 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
50
Starchy Vegetables
• Examples include:
– corn
– cassava
– fresh black eyed peas
– lima beans
– potatoes
– water chestnuts
51
Red & Orange Vegetables
• High in vitamin A
• High in vitamin C
– heals cuts and wounds
– keeps teeth and gums healthy
– aids in iron absorption
52
Red & Orange Vegetables
• Examples:
– acorn squash
– butternut squash
– carrots
– pumpkin
– red peppers
– sweet potatoes
– tomatoes
– tomato juice
Fun Fact: Even though a tomato has seeds, from a nutritional
standpoint it is considered a vegetable.
53
Beans & Peas
• 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
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.
54
Beans & Peas
• Examples:
– kidney beans
– pinto beans
– black beans
– garbanzo beans (chickpeas)
– black-eyed peas
– split peas
– lentils
55
Other Vegetables
• 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
56
Other Vegetable
• Examples include:
– artichokes
– beets
– celery
– okra
– parsnips
– turnips
57
Amount of Vegetables Needed by
Teen Girls
• 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
58
Amount of Vegetables Needed by
Teen Boys
• 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
59
What Counts as a Cup?
• One cup raw or cooked vegetables
• One cup vegetable juice
• Two cups leafy green vegetables
60
Tips for Varying Your Veggies
• 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
61
MyPlate: The New Food Guide –
Vegetables
Assessment
62
Assessment
1. What foods are included in the vegetable group?
A. Only red and orange vegetables
B. Only vegetables, not vegetable juice
C. All vegetables and 100 percent vegetable juice
D. Only starchy vegetables
2. Which of the following is a health benefit of vegetables?
A. Clearer skin
B. Faster hair growth
C. Reduced risk of heart disease
D. Lesser chance of cancer
63
Assessment
3. For individuals who do not consume meat, poultry or fish,
beans and peas are which of the following?
A. Carbohydrates
B. Proteins
C. Meat
D. Fruit
4. Starchy vegetables are high in which of the following?
A. Calories
B. Cholesterol
C. Potassium
D. Fat
64
Assessment
5. Artichokes belong to which vegetable subgroup?
A. Other vegetables
B. Starchy vegetables
C. Dark green vegetables
D. Beans and peas
65
MyPlate: The New Food Guide –
Fruits
TIP: Focus on
fruits
66
Food from the Fruit Group
• Include all fruits or 100 percent fruit juice
• Can be fresh, canned, frozen or dried
• Are whole, sliced or pureed
67
Fruits
• 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
68
Tips for Focusing on Fruit
• 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
69
Amount of Fruit Needed by Teens
• Girls, 14 to 18 years old, need 1 ½ cups
daily
• Boys, 14 to 18 years old, need 2 cups
daily
70
MyPlate: The New Food Guide –
Fruits
Assessment
71
Assessment
1. What foods are included in the fruit group?
A. Only fruits which grow on trees
B. All fruits and 100 percent fruit juice
C. Only organic fruits
D. Only seedless fruits
2. Fruits can be a good replacement for which course of a meal?
A. The main course
B. A side dish
C. A snack
D. Dessert
72
Assessment
3. Which of the following is true of fruits?
A. Fruits are high in cholesterol
B. Fruits are high in calories
C. Fruits are high in fat
D. 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 sweetest
B. Only buy your fruits from organic markets
C. Buy fruits in season
D. Buy seedless fruits as they are easier to eat
73
Assessment
5. How much fruit is needed daily by boys ages 14 to 18?
A. Two cups daily
B. One and one-half cups daily
C. Three cups daily
D. Two and one-half cups daily
74
MyPlate: The New Food Guide –
Dairy
TIP: Get your
calcium rich foods
75
Foods in the Dairy Group
• All fluid milk products
• Most foods made from milk products:
– cheese, yogurt, frozen yogurt, ice cream
• Calcium-fortified soymilks
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.
76
Health Benefits of Dairy Products
• 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
77
Amount of Dairy Needed by Teens
• Girls and boys, ages 14 to 18 years old,
need 3 cups daily
78
What Counts as a Cup?
•
•
•
•
•
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
79
What Counts as a Cup?
•
•
•
•
•
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
80
Tips for Choosing Calcium Rich Foods
• Choose to drink fat-free or low-fat products
with meals
• When making cream based dips, use fatfree plain yogurt instead of sour cream or
mayonnaise
• Add fat-free or low-fat milk instead of
water to hot cereals
Fun Fact: Skim milk is fat-free; low-fat milk is one
percent.
81
MyPlate: The New Food Guide –
Dairy
Assessment
82
Assessment
1. What is considered a sufficient level of calcium for foods made
from milk?
A. Less than three percent of the daily value
B. Less than five percent of the daily value
C. Five percent or more of the daily value
D. Ten percent or more of the daily value
2. Which of the following is a health benefit of dairy products?
A. Reduced risk of osteoporosis
B. Reduced risk for cancer
C. Reduced risk of heart disease
D. Lower cholesterol
83
Assessment
3. What is the daily recommended amount of dairy for teens?
A. One cup
B. Two cups
C. Three cups
D. Four cups
4. Which of the following represents one cup of dairy?
A. One and one-half ounces of hard cheese
B. Two cups of shredded cheese
C. Two cups of milk
D. One cup of cottage cheese
84
Assessment
5. How much fat is in skim milk?
A. One percent
B. Two percent
C. 50 percent
D. Skim milk is fat free
85
MyPlate: The New Food Guide –
Protein
TIP: Go lean with
protein
86
Foods in the Protein Group
• Include:
– beef
– beans and peas
– eggs
– lamb
– nuts and seeds
– 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.
87
Eggs
• Are composed of several different parts
88
Eggs
• 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
89
Eggs
• 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
90
Health Benefits of Protein Foods
• 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
91
Health Benefits of Protein Foods
• 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
92
Health Implications of Protein Foods
• Animal sources contain various levels of
saturated fat
• Egg yolks and organ meats are high in
cholesterol
Fun Fact: Saturated fat and cholesterol can raise low-density
lipoprotein cholesterol levels and increase the risk of heart
disease.
93
Amount of Protein Needed by Teens
• Girls, ages 14 to 18, five 1
ounce equivalents
• Boys, ages 14 to 18, six
and one-half 1 ounce
equivalents
94
What Counts as an Ounce?
• 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
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.
95
Tips for Going Lean with Protein
• 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
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.
96
Tips for Going Lean with Protein
• Trim visible fat from meat and poultry
before cooking
• Use reduced fat or fat-free cooking
methods such as broiling, grilling, roasting
or boiling
97
MyPlate: The New Food Guide –
Protein
Assessment
98
Assessment
1. A protein product which comes from a four-legged animal is
referred to which of the following?
A. Poultry
B. Meat
C. Chicken breast
D. Ham
2. Eggs can be used as what when cooking?
A. Emulsifiers
B. Intensifiers
C. Engagers
D. Falvanoids
99
Assessment
3. Egg yolks and organ meats are high in which of the following?
A. Calories
B. Fat
C. Cholesterol
D. Flavor
4. Proteins are high in zinc which helps what function?
A. Neurosystem
B. Immune system
C. Cardiac system
D. Integumentary system
100
Assessment
5. Which of the following is NOT a reduced fat or fat-free cooking
method?
A. Broiling
B. Grilling
C. Roasting
D. Frying
101
MyPlate: The New Food Guide –
Oils
TIP: Replace solid
fats with oils
102
Oils
• 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
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.
103
Oils
• 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
104
Heat & Oils
• Oils for high-temperature cooking:
– peanut oil
– soybean oil
– sesame oil
– palm oil
• Oils for medium-temperature
cooking:
– olive oil
– vegetable oil
Fun Fact: Tropical oils, such as palm oil, contain saturated fat.
105
Oil in the American Diet
• 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
106
MyPlate: The New Food Guide –
Oils
Assessment
107
Assessment
1. Oils consist of which of the following?
A. Fats which are liquid at room temperature
B. Liquids which are solid at room temperature
C. Grease which is liquid at room temperature
D. Fats which are solid at room temperature
2. Oils originate from which of the following?
A. Beans and other proteins
B. Vegetables and proteins
C. Plant sources and some fish
D. Fruits and vegetables
108
Assessment
3. Which of the following is an oil for medium temperature
cooking?
A. Peanut oil
B. Olive oil
C. Soybean oil
D. Sesame oil
4. Healthy oil in the diet can be increased by which of the
following?
A. Cooking with vegetable oil instead of butter
B. Consuming more fish and shellfish
C. Cooking with butter or shortening in baked goods
D. Consuming deep fried chicken
109
Assessment
5. Oils should replace what kind of fats in the diet?
A. Solid fats
B. Liquid fats
C. Animal fats
D. Vegetable fats
110
MyPlate: The New Food Guide –
Empty Calories
TIP: Avoid or limit
empty calories
111
Empty Calories
• 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
112
Solid Fats
• 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
113
Added Sugars
• 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
114
Common Added Sugar Ingredients
• Include:
– brown sugar
– cane sugar
– high-fructose
corn syrup
– honey
– maltose
– pancake syrup
– sucrose
115
Common Empty Calorie Drinks
• 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
Fun Fact: There are approximately ten teaspoons of sugar in
one can of regular soda.
116
Common Empty Calorie Foods
• Include:
– bacon
– candy bars
– chips
– cookies
– fried foods
– pastries
– sodas
117
Avoiding Empty Calories
• 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
118
MyPlate: The New Food Guide –
Empty Calories
Assessment
119
Assessment
1. Up to how many empty calories should a person on a 2,000
calorie diet consume per day?
A. 300
B. 160
C. 260
D. 450
2. Which of the following describes solid fats?
A. Solid fats are liquid at room temperature
B. Solid fats are solid at room temperature
C. Solid fats are clumpy at room temperature
D. Solid fats are gases at room temperature
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Assessment
3. Solid fats may be added to processed foods to do with of the
following?
A. Enrich nutrients
B. Change color
C. Increase shelf life
D. Improve flavor
4. Which of the following foods do not contain added sugars?
A. Fresh fruits
B. Cereals
C. Canned fruit
D. Salad dressing
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Assessment
5. Which of the following is not an empty calorie drink?
A. Coffee
B. Soda
C. Sports drinks
D. Alcoholic beverages
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Final Assessment
Final Assessment
1. When planning for a healthy lifestyle, which component is
essential and should not be overlooked?
A. Taking a daily vitamin supplement
B. Eating a variety of nutritious foods
C. Moderate to vigorous physical activity
D. 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.
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Final Assessment
3. According to MyPlate, what portion of your plate should be
reserved for fruits and vegetables?
A. 10 percent
B. 30 percent
C. 50 percent
D. 100 percent
4. What is the key nutrient found in foods from the dairy food
group?
A. Potassium
B. Calcium
C. Folic Acid
D. Vitamin C
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Final Assessment
5. 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.org
B. MyPyramid.gov
C. ChooseMyPlate.org
D. ChooseMyPlate.gov
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Final Assessment
7. What are empty calories?
A. Calories which do not contribute energy to the body
B. Calories which come from solid fat and/or added sugar
C. 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 seeds
B. Fish and shellfish
C. Wheat and barley
D. Beans and peas
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Final Assessment
The table below shows the extra calories in four different foods.
Use the table below to answer questions 9 and 10.
Food
Amount
Empty Calories
Cake Doughnut
Fried Chicken
Potato Salad
Soda
Medium, 3”
1 Large Leg
½ cup
12 fluid ounces
133
139
7
154
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 calories
B. 136 calories
C. 142 calories
D. 154 calories
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Final Assessment
Food
Amount
Empty Calories
Cake Doughnut
Fried Chicken
Potato Salad
Soda
Medium, 3”
1 Large Leg
½ cup
12 fluid ounces
133
139
7
154
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. 200
B. 300
C. 400
D. 500
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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/healthydrinks/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/
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Acknowledgements
Production Coordinator:
Amy Hogan
Amanda Jordan
Jessica Odom
Collaborator:
Janice Boyce, Ph.D.
Production Manager:
Maggie Bigham
Assistant Brand Manager:
Olivia Mitchell
Graphic Designers:
Daniel Johnson
Technical Writer:
Jessica Odom
V.P. of Brand Management:
Clayton Franklin
© MMXIV
CEV Multimedia, Ltd.
Executive Producer:
Gordon W. Davis, Ph.D.
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