← 10 Tips Nutrition Education Series
Flashcards
10 Tips Nutrition Education Series
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Flashcards: 10 Tips Nutrition Education Series
| Front | Back |
|---|---|
| What is MyPlate? | A USDA guide (ChooseMyPlate.gov) with tips to help balance calories, choose foods to eat more often, and cut back on foods to eat less often. |
| Balance calories | Find out how many calories you need per day and stay physically active to help manage your weight. |
| Enjoy your food, but eat less | Eat slowly and pay attention to hunger and fullness cues to avoid overeating. |
| Avoid oversized portions | Use smaller plates, bowls, and glasses; portion food before eating; share or take home part of restaurant meals. |
| Foods to eat more often | Vegetables, fruits, whole grains, and fat-free or 1% milk/dairy—rich in potassium, calcium, vitamin D, and fiber. |
| Make half your plate fruits and vegetables | Choose red, orange, and dark-green vegetables plus fruits as part of meals, snacks, or dessert. |
| Switch to fat-free or low-fat (1%) milk | Provides the same calcium and nutrients as whole milk but with fewer calories and less saturated fat. |
| Make half your grains whole grains | Substitute whole-grain products (like whole-wheat bread or brown rice) for refined-grain products (like white bread or white rice). |
| Foods to eat less often | Foods high in solid fats, added sugars, and salt (cakes, cookies, ice cream, candies, sweetened drinks, fatty meats)—treat as occasional, not everyday, foods. |
| Compare sodium in foods | Use the Nutrition Facts label to choose lower-sodium versions of soup, bread, and frozen meals; look for “low sodium” or “no salt added” labels. |
| Drink water instead of sugary drinks | Cuts calories since soda, energy drinks, and sports drinks are major sources of added sugar in American diets. |
| Whole grains | Grains that contain the entire kernel—the bran, germ, and endosperm—linked to reduced risk of chronic disease. |
| Refined grains | Grains that have been processed to remove the bran and germ, losing some nutrients and fiber (e.g., white bread, white rice). |
| How to identify whole-grain foods | Check that a whole-grain ingredient (like “whole wheat” or “brown rice”) is listed first on the ingredients list. |
| Misleading grain labels | Terms like “multi-grain,” “stone-ground,” “100% wheat,” or “bran” often do NOT mean the product is 100% whole grain. |
| Fiber content on Nutrition Facts label | 10–19% Daily Value = good source of fiber; 20% or more = excellent source of fiber. |
| Benefits of eating more fruits and vegetables | Provide vitamins, minerals, potassium, fiber, vitamin C, and folate; most are low in fat, sodium, and calories, with no cholesterol. |
| The Dairy Group | Includes milk, yogurt, cheese, and fortified soymilk; provides calcium, vitamin D, potassium, and protein—best choices are low-fat or fat-free. |
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