NUTRITION ASSIGNMENT-11 th Grade Physical Education FINAL EXAM Review Food Guide Material and Compose/Complete Nutrition Assignment Dietary Guidelines (The Food Guide Pyramid) Orange Green Red Yellow Blue Purple On the pyramid, each color represents a different food group: 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. 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 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 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) 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) 2 1/2-3 cups per day Red (Fruits) 1 1/2-2 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 Dietary Guidelines (What is a serving size or portion?) 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 (broccoli, corn, carrots, celery, cucumbers) 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 banana, 8 large strawberries, and ½ dried fruits= 1 cup 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 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 http://www.mypyramid.org/plan.php. 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 http://www.mypyramid.org/plan.php 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). 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 The reflection paper must be typed in 12pt font Times New Roman, Double Spaced. The top of your paper should look like: NAME Nutrition Assignment PERIOD **Followed by the assigned 5 paragraphs described above**
NUTRITION ASSIGNMENT FOOD INTAKE *Staple these pages to your final submitted reflection/analysis paper! Day 1 Food Date: Calories TOTAL CALORIES Now place the food you have eaten in their appropriate groups: Vegetables and Fruits- Grains- Milk & Alternatives- Meat & Alternatives- Other-
Day 2 Food Date: Calories TOTAL CALORIES Now place the food you have eaten in their appropriate groups: Vegetables and Fruits- Grains- Milk & Alternatives- Meat & Alternatives- Other-
Day 3 Food Date: Calories TOTAL CALORIES Now place the food you have eaten in their appropriate groups: Vegetables and Fruits- Grains- Milk & Alternatives- Meat & Alternatives- Other-