Choosemyplate.

com Webquest Name: ___________________________ Blk:_______

Log on to www.choosemyplate.gov - Click on the MY PLATE option and begin your research.

DAIRY – Click on “Dairy”on the left side bar – scroll to the bottom to find the Food Gallery

What are the 4 major categories in the Dairy group? Click on the “Dairy Group food gallery” link.

1. _Milk__ 3.___cheese__
2. __yogurt__ 4.__non dairy calcium alternatives__
Look at “How much food from the dairy group is needed daily?” - click on chart to figure this out

How much is needed for teens? __3__ cups

Look at “What Counts as a cup?” – go to chart - Give examples of a 1 cup serving in the dairy group:

__1__ cup milk or yogurt

_1 ½ __ ounces natural cheese (mozzarella, cheddar, etc)

_1__ ounces process cheese

Click on “Nutrients & Health Benefits” at the bottom of the page.

Our body uses calcium for building __bones__ and __teeth__; and maintaining bone __strength__. Potassium in dairy
foods may help maintain healthy __blood__ __pressure__.

Click on “Tips For Making Wise Choices” as you scroll down the page.

Some wise choices for the dairy group are:

1. Include milk as a beverage at meals.

2. Switch gradually to _fat free__ milk.
3. Ask for fat-free milk in cappuccinos or __coffee__.
4. Add milk to and hot oatmeal instead of water.
5. Have fat-free or low-fat _dairy yogurt __ as a snack.
6. Top casseroles with low-fat _cheese_.
Continue scrolling down the page til you see the list of food groups again - Click on “Grains”

List the 2 subgroups and give 3 examples of foods from each group.

1. _Whole grains__ Examples: __millet__ __teff__ __oats__

2. __refined grains__ Examples: __bagels__ __noodles__ _pretzels_
Go back to the original GRAIN page and Click “chart” under “How much grain foods are needed daily?”

Teen girls need _6-8_ ounce equivalents and teen boys need _6-10_ ounce equivalents per day.

Give examples of a 1 ounce serving for the grain group.

___1 regular___ slice bread

__1_ cup ready-to-eat cereal

_ ½ _ cup cooked rice, pasta, or cooked cereal

Scroll down and Click on “Nutrients &Health Benefits”.

Dietary fiber from whole grains or other foods may help reduce blood cholesterol and may lower risk of _heart__
___disease___, obesity, and type 2 diabetes. Fiber is important for proper __bowel ___ ___function_____.

The B vitamins thiamin, riboflavin, and niacin play a role in _metabolism__. Folate (folic acid), another B vitamin, helps
the body form red blood cells. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal
development.

Scroll down and Click on “Tips to help you eat whole grains”

List 3 tips to help you eat whole grains.

1. Substitute whole grain for _____________ products.

2. Try ___________ rice or whole-wheat ________________.
3. Use whole grains in _________________ dishes.
Scroll down PROTEIN FOODS- Click on “Protein Foods”

Go to the Food Gallery

List the 7 major categories in the protein foods group.

1. __meats___ 3. __beans, peas, and Lentils_ 5. __nuts, seeds, soy products_ 7. __seafood_
2. _poultry_ 4. __eggs_ 6. Processed soy
Scroll down and Click “all about protein food groups“

Click chart under “How much food from the proteins food group is needed daily?”

Teenage girls need __5- 6 ½ __ ounce equivalents and teenage boys need _5 ½ to 7 _ ounce equivalents per day of
protein.

Give examples of what 1 ounce of protein would be:

_meats_ ounce of meat, poultry, or fish

_bens, peas, and lentils_ cup cooked beans
__eggs__ egg
__nuts, seeds, and soy products_ tablespoon of peanut butter
_nuts, seeds, and soy products__ ounce of nuts or seeds
Scroll down and Click on “Nutrients &Health Benefits”.

The nutrients in the Protein Foods group include protein, B vitamins (niacin, __thiamin_, riboflavin, and B6), vitamin E,
___iron__, zinc, and magnesium.
Proteins function as building blocks for bones, cartilage, cartilage, skin, and blood. They are also building blocks for
enzymes, hormones, and vitamins. Proteins are one of 3 nutrients that provide calories (the others are fat and
carbohydrates).

B vitamins found in this food group serve a variety of functions in the body. They help the body release energy, play a
vital role in the function of the nervous system, aid in the formation of red blood cells, and help build tissues. Iron is
used to carry oxygen in the red blood cells. Many teenage girls and women in their child-bearing years have iron
deficiency, anemia.

Diets high in saturated fats raise “bad” cholesterol levels in the body which increases the risk for heart disease.
Cholesterol is only found in foods of meat sources.

It is important to eat 8 ounces of seafood per week. Seafood contains omega-3 fatty acids, EPA and DHA. These
contribute to the prevention of heart disease.

One of the benefits of eating nuts & seeds is it reduces the risk of heart disease.

Scroll down and Click on “Tips For Making Wise Choices”

List tips for wise choices in the Protein Foods group:

1. Go lean with protein.

2. Vary your protein choices.
3. Check the nutrition facts label.
4. Keep it ______________ to eat.
Ways to “go lean with protein” are:

1. Start with a lean ____________ of meat.

2. _____________ away visible fat.
3. Skip or limit _________________ your meat to avoid soaking up more fat.
Scroll down and click on FRUIT- Click on “Fruit”

The fruit group includes fruit and _100%_ fruit juice. This includes fruit in any form such as frozen, canned, pureed, and
dried.

Click “chart” under “How much fruit is needed daily?”

Teenage girls need _1 ½ to 2__ cups and teenage boys need _2 to 2 ½ _ cups per day of fruit.

List 3 examples of a serving of fruit:

_1__ cup fruit

__1__ cup 100% fruit juice

__ ½ _ cup dried fruit

Scroll down and Click on “Nutrients &Health Benefits”.

Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including
heart attack and _stroke_ and may protect against certain types of cancers.

Eating foods such as fruits that are lower in calories per cup instead of some other higher calorie food may be useful in
helping to lower calorie intake.

Fruits are sources of many essential nutrients that are under consumed, including potassium, fiber , vitamin C, and
folate.

Diets rich in potassium may help to maintain healthy blood pressure. Fruit sources of potassium include bananas, prunes
& prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice.

Whole or cut up fruits are sources of dietary fiber; fruit juices contains little or no fiber.

Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums
healthy.

Scroll down to find VEGETABLES- Click on Vegetables

In the food gallery find:

What are the 5 subgroups of vegetables?

1. Dark green vegetables

2. Red and orange vegetable
3. Beans, peas, and lentils
4. Starchy vegetables
5. Other vegetables
Return to vegetable main page and Click “chart” under “How many vegetables are needed?”

Teenage girls need 2 ½ to 3 cups and teenage boys need 2 ½ to 4 cups per day of vegetables.

One serving from the vegetable group includes:

1 cup of raw or cooked vegetables or vegetable juice

2 cups of raw leafy greens

Scroll down and Click on “Nutrients &Health Benefits”.

Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also
reduce the risk of developing chronic ________disease_______ and help to lessen bone loss.
Most vegetables are naturally low in fat and calories.

Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A and
C.

Vegetable sources of potassium include sweet potatoes white potatoes, white beans, tomatoes products, beet greens,
soybeans, lima beans, spinach, lentils, and kidney beans.

Vitamin A keeps eyes and skin healthy and helps to protect against infections.

Fiber containing foods such as vegetables help provide a feeling of fullness with fewer calories.

Scroll down and Click on “Tips to help you eat vegetables”.

Tips to help you eat vegetables:

1. Buy fresh vegetables in __________________.

2. Stock up on ________________ veggies for quick and easy cooking.
3. Use a ____________________ to quickly “zap” veggies.
4. _____________ your veggie choices.
5. Try _________________ vegetables raw, or lightly steamed.
Beans and peas are unique foods. They are considered to be in both the protein and vegtable food groups.

Scroll down to main list and click on OILS- Click on “Oils”

List two common oils:
1. soybean
2. canola
Most oils are high in monosaturated or polysaturated fats and low in saturated fats. Oils from plant sources (vegetable
and nut oils) do not contain any cholesterol. In fact, no plant foods contain cholesterol.

It is important to consume oils because they are the major source of vitamin ______ in typical American diets.

GO BACK TO MAIN HOME PAGE - in the search bar at the top, search for empty calories – click on the first one that
comes up…

Empty calories are calories from solid fats and/or added sugars. They are NOT healthy because they add calories to food,
but few or no nutrients.

“Solid fats” are fats that are solid at room temperature.

“Added sugars” are sugars and sweeteners added to foods or beverages when they are processed.

Name foods and beverages that provide the most empty calories for Americans:

Cakes, cookies, candies and ice cream.

Soda, energy drinks, fruit drinks, and sports drinks.

Pizza, ice cream, sausages, hot dogs, bacon, ribs.