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Nutrition Unit 2
Review Dietary Guidelines & Compose/Complete Nutrition
Assignment
Day 1: Dietary Guidelines (Choose My Plate)
On the plate, 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 (Choose My Plate)
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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 (not placed on the plate): Fats and oils: Fats and oils are essential
nutrients to maintain body function but should be used sparingly and are not
needed at every meal. Fats help the body absorb vitamins A, D, E, K, and betacarotene. 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*) (Side note- Dietary Guidelines
will be changing once again in 2015!)
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?)
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
Nutrition Assignment Overview
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Objective: The objective of this assignment is to utilize and understand the
Choose my plate dietary guidelines 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, gender, and daily exercise using
www.chosemyplate.gov. Track your eating and exercise habits for 3 days
recording your results on the Super Tracker on the website. 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:
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Go to www.choosemyplate.gov
On the left hand side of the website, click on Super Tracker. Next, to the right of the
screen you will click on Create Your Profile. Enter in your profile name (you can come
up with whatever profile name you want and that is easy to remember) age, ht/wt,
gender, and physical activity habits. Next you will create a profile: a user name (can be
the same as your profile name or different), password, and email. Click submit. Then
up at the top of the screen you will see My Plan (move your cursor over it and and click
on My Plan).
Your individualized daily requirements/daily servings will come up on the screen. Print
this off, print your name on it, and turn in. (this will be compiled along with other work
for your final project).
Assignment #2:
Log on to Super Tracker at www.choosemyplate.gov with your user name and password
(that you created for Assignment #1). Complete and log online 3 consecutive days of
recording your daily food intake in the food tracker and exercise in Physical Activity
Tracker. Please try and be as accurate as possible in order for your analysis to be
correct. After 3 days, go to Reports- click Overview (from there select your recording
dates and print this off all 6 reports- Food Groups & Calories, Nutrients, Food Detail,
Meal Summary, Physical Activity, and History Charts).
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 “choose my plate”
suggests that you eat to what you recorded on your 3 day log. Were
your results good or could you use improvements (if improvementswhat 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
habits by completing this project?
 Paragraph 5: Conclusion of the project