eat. right. in your neighborhood - drexel university · your neighborhood. as you travel, ......

Eat. Right. in

Your

Neighborhood

NAME:_________________________________

3

This workbook will take you on a trip through

your neighborhood. As you travel, you will

encounter situations that ask you to apply

what you learn to make healthy decisions.

4

Table of Contents

MyPlate ..........................................................................................................p 5-8

...Build a Healthy Plate

Breakfast .......................................................................................................p 9-12

...Choose a Healthy Breakfast

Energy Balance .............................................................................................p 13-15

...Understanding Energy Balance

Calcium and Vitamin D ................................................................................p 16-19

...No Bones About It...Calcium & Vitamin D Count

Snacks ...........................................................................................................p 20-22

...Snack Wise

Fast Food .......................................................................................................p 23-26

...Figuring Out the Facts

Drinks ............................................................................................................p 27-29

...Rethink Your Drink

Fruits and Vegetables ..................................................................................p 30-33

...Fear Factor

Home .............................................................................................................p 34

5

Myplate

Before you begin your day, you need to review what you have learned about

MyPlate to guide your healthy choices throughout the day.

6

Myplate

Build a Healthy Plate

1. List two reasons why eating a healthy diet is important.

2. MyPlate is a tool designed to help Americans __________________________________.

3. The MyPlate guidelines include _______________ food groups based off of the

___________________________________________________.

4. Everything you _______________and _______________matters when finding your healthy eating

style.

5. List the three components of a healthy eating style.

6. According to MyPlate, how much of our plate should be fruits and vegetables?

7. The acronym SoFAS refers to foods that are high in So_ _ _ F_ _ _ and/or A_ _ _ _ S_ _ _ _ _.

They are high in ______________ and low in ______________.

8. What mineral might contribute to hypertension if eaten in excess?

9. Complete these examples of healthy shifts you can make in your diet:

White Bread Soda

Whole Milk Butter

10. The daily recommendation for physical activity is ________ minutes a day of

______________________ to ______________________ exercise.

7

Myplate

Grains Vegetables Fruits Dairy Protein Foods Added Sugars &/

or Saturated Fats

Avocado

Peanut Butter

Frozen Yogurt

Brown Rice

Collard Greens

Soda

Strawberry Milk

Banana

Oatmeal

Potato Bread

Cupcake

Almond Milk

Asparagus

Swiss Cheese

Kale

100% Juice

Candy Bar

Cauliflower

Black Beans

Ribs

Granola

Prunes

Eggs

Creamy Dressing

Canned Salmon

Blueberry Bagel

Sweet Potato

Sausage

Cream Cheese

Nectarine

It’s almost time to hit the road, but first, practice categorizing foods according

to the food groups.

Place the following foods in the correct food group in the table below.

8

Myplate

Now that you’ve practiced categorizing foods, see if you can answer these

bonus questions.

1. Which of the foods listed in the Grains group would be considered Whole Grains?

2. Name the dark green, leafy vegetables in the vegetable section. Which nutrient do these con-

tain? (**Hint: Same nutrient found in Dairy foods and drinks)

3. Name at least three foods listed in the chart that contain healthy oils.

4. List the Protein foods that would be considered “lean” or low in saturated fat.

5. Which foods on the chart contain fiber?

6. Combination foods are ones that include more than one food group. Name the food groups

included in each of the combination foods below:

a. Egg and Cheese Breakfast Sandwich d. Chef Salad with egg, turkey, cheese, lettuce,

tomatoes, celery & cucumbers

b. Hawaiian Pizza

e. Spaghetti with ground beef, tomato sauce

and parmesan cheese

c. Cheesesteak with peppers and onions

7. In addition to eating a balanced diet from all five food groups that is low in saturated fat and

added sugar, what is something else you can do daily to keep your body healthy?

9

breakfast

Your day starts when you leave your home, but before you go too

far, you need to choose a healthy breakfast to build up your

energy for the day.

Choose a Healthy Breakfast

1. How might a person feel if they skip breakfast in the morning?

2. Which nutrients should be included in a healthy breakfast?

3. Which nutrient provides the primary fuel for our brains?

4. Can you name the added sugars in this cereal? Ingredients: Sugar, wheat, corn syrup, contains 2% or less of honey, hydro-genated soybean oil, salt,

caramel color, soy lecithin, BHT for freshness

5. Which nutrient helps to build muscle and also provides a feeling of fullness?

6. Peanut butter, nuts, and avocados contain healthy types of what nutrient?

7. Breakfast should provide what percent of daily nutrients?

8. A healthy breakfast should include how many of the five food groups?

9. What combination of three food groups could provide the best balance of nutrients for

breakfast?

10. Give an example of a healthy breakfast meal that meets the criteria for nutrients and food

groups.

10

breakfast

Choose a Healthy Breakfast

11. Explain how eating breakfast could help someone maintain a healthy body weight.

12 Explain how eating breakfast could help you perform better in school.

13 For the following breakfast meals, think of a healthier alternative.

Breakfast sandwich: Sausage, egg, and cheese on a biscuit

Alternative:

On-the-Go: Frosted Donut and a Vanilla Latte

Alternative:

At Home: 3 pancakes with 1 T butter & 1 T syrup, 3 slices bacon

Alternative:

After playing the Breakfast Game in class, answer the following questions:

1. Do you normally eat breakfast?

2. Give a few reasons why you might skip breakfast.

3. Describe how you physically feel when you do not eat breakfast and com-

pare it to how you feel when you do eat breakfast.

4. Name two things you could do to make more time for breakfast.

11

breakfast

Now that you have a good idea of what a healthy breakfast looks

like, you stop at the corner store to choose your meal. Time to

compare cereal labels to make the smart choice.

Questions Cereal A Cereal B

How many calories per serv-

ing?

How many grams of sugar

per serving?

How many grams of fat per

serving?

How many grams of fiber per

serving?

Is the cereal a healthy

choice? Why or why not?

Cereal A Cereal B

12

breakfast

For each situation listed, plan a healthy breakfast. Then, check the food

groups and nutrients that each meal would provide.

Do all of your breakfast meals include at least three food groups? YES NO

Do all of your meals include carbohydrates, protein, and healthy fats? YES NO

If you answered NO to either question, go back and revise meals to include at least three food

groups and all three nutrients.

Breakfast at Home Food Groups Nutrients

□ Grains □ Carbohydrate

□ Fruits □ Protein

□ Vegetables □ Healthy Fat

□ Dairy

□ Protein

Breakfast on the Go Food Groups Nutrients




□ Dairy

□ Protein

Breakfast Away from Home Food Groups Nutrients




□ Dairy

□ Protein

13

Energy Balance

Energy Balance

1. What provides energy for our bodies? ____________________

2. How is energy in food measured? ____________________

3. What 3 different nutrients provide us with energy?

____________________ ___________________ ____________________

4. What are the three different ways our bodies use energy?

____________________ ___________________ ____________________

5. Match the ways we use energy in the left column to the description in the right column (draw a

line to connect them):

Basal Metabolism Needed for digestion

Physical Activity To stay alive

Thermic Effect of Food Needed for muscular work

6. Describe “Energy Balance”

______________________________________________________________

______________________________________________________________

7. Why is physical activity important?

______________________________________________________________

______________________________________________________________

8. Explain how weight gain happens

______________________________________________________________

______________________________________________________________

9. We should choose _______________-dense foods more often and try to consume less

______________ calories.

You stop in a park to go for a short hike. You’ll be walking a lot

today. You want to make sure you are eating enough to stay

energized, but not more than you need.

14

Energy Balance

Read the descriptions of the activity levels below and decide which one best

describes you. Then look at the chart to see how many calories you need daily

based on your activity level.

Sedentary: Doing only the light physical activity associated with typical day-to-day life, such as

taking a shower, getting dressed, and taking the bus to school.

Example: Someone who sits most of the day doing activities such as riding in a bus or car,

watching TV, playing video games, or using a computer.

Moderately Active: Doing physical activity equivalent to walking 1.5 to 3 miles a day at 3 to 4

miles per hour, in addition to the light physical activity associated with typical day-to-day life.

Example: Someone who bikes for half an hour a day but doesn’t break a sweat.

Active: Doing physical activity equivalent to walking more than 3 miles a day at 3 to 4 miles

per hour, in addition to the light physical activity associated with typical day-to-day life.

Example: Someone on a basketball team

*Males: use the lower end of the range if you are younger and use the upper end of the range if you are older

My daily calorie needs:_______________________

Now look at the chart below to see how much you need from each food group

based on your calorie level. Circle the row with the amounts that you need.

MyPlate Amounts by Calorie Level

Activity Level

Gender Age Sedentary Moderately Active Active

Female 14-18 1800 calories 2000 calories 2400 calories

Male 14-18 2000-2400 calories 2400-2800 calories 2800-3200 calories

Calories Grains Vegetables Fruit Dairy Protein

1800 6 ounces 2.5 cups 1.5 cups 3 cups 5 ounces

2000 6 ounces 2 ½ cups 2 cups 3 cups 5 ½ ounces

2200 7 ounces 3 cups 2 cups 3 cups 6 ounces

2400 8 ounces 3 cups 2 cups 3 cups 6 ½ ounces


2800 10 ounces 3 ½ cups 2 ½ cups 3 cups 7 ounces

3000 10 ounces 4 cups 2 ½ cups 3 cups 7 ounces

3200 10 ounces 4 cups 2 ½ cups 3 cups 7 ounces

15

Energy Balance

Calories Grains Vegetables Fruit Dairy Protein


Grains Vegetables

____ 1 slice whole-wheat toast (1 oz. eq.)

____ 5 whole-wheat crackers (1 oz. eq.)

____ 1 slice white bread (1 oz. eq.)

____ 1 slice of whole-wheat bread (1 oz. eq.)

____ 1 cup of whole-grain cereal (1 oz. eq.)

____ ½ cup brown rice (1 oz. eq.)

____ 1 cup of noodles (2 oz. eq.)

____ 1 a hamburger bun (2 oz. eq.)

____ 3 cups of popcorn (1 oz. eq.)

____ 6 baby carrots (½ cup eq.)

____ 1 large ear of corn (1 cup eq.)

____ 1 medium baked potato (1 cup eq.)

____ 1 cup cooked greens (1 cup eq.)

____ 3 broccoli spears (1 cup eq.)

____ 1 large sweet potato (1 cup eq.)

____ ½ cup vegetable juice (½ cup eq.)

____ 1 cup chopped lettuce (½ cup eq.)

Fruit Dairy

____ 1 small apple (1 cup eq.)

____ 1 large orange (1 cup eq.)

____ 1 cup of canned peaches (1 cup eq.)

____ 1 cup 100% orange juice (1 cup eq.)

____ 1 small wedge of watermelon (1 cup eq.)

____ 1 medium wedge of cantaloupe (½ cup eq.)

____ 1 small boxes of raisins (½ cup eq.)

____ ½ cup low fat cottage cheese (¼ cup eq.)

____ 1 cup fat free milk (1 cup eq.)

____ 2 oz. of low fat American cheese (1 cup eq.)

____ 1 ½ oz of cheddar cheese (1 cup eq.)

____ 1 ½ cup of light ice cream (1 cup eq.)

____ 1 cup of low fat yogurt (½ cup eq.)

____ 1 cup of 1% milk or 2% milk (1 cup eq.)

Protein

____ 1 oz nuts (2 oz. eq.)

____ 1 cup split pea soup (2 oz. eq.)

____ 1 small chicken breast half (3 oz. eq.)

____ 1 small lean hamburger (3 oz. eq.)

____ 1 egg (1 oz. eq.)

____ 1 tablespoon peanut butter (1 oz. eq.)

____ ¼ cup of black beans (1 oz. eq.)

____ 1 sandwich slice of turkey (1 oz. eq.)

Directions: Using the chart on page 14 or your personalized plan from SuperTracker, fill in the

number of calories you need daily and the number of servings you need from each food group (or

use the standard amount for 2000 calories). Then, in the second table check off the foods you

would eat in order to meet the needs listed in the first table. If you want a larger portion than what

is listed, use more than one check mark. For example if you need to use 2 slices of bread for a

sandwich, put two next to bread.

16

Calcium & Vitamin D

No Bones About It…Calcium & Vitamin D Count

1. Humans need to eat foods rich in __________________ so that muscle contractions occur and to

maintain and build strong bones.

2. After the age of _____________ your bones are not able to store as much calcium.

3. This is an example of _________________ bone.

4. This is an example of __________________ bone.

5. ___________________ is a disease which weakens bone, causing it to become brittle.

6. True or False Osteoporosis is preventable!

7. Weight bearing activities such as _________________ can help to build your bones.

8. Individuals 14-18 years old need _______________ of calcium per day.

9. MyPlate recommends that individuals consume _________ cups of dairy per day.

10. List food sources that contain calcium for each of the food groups. Which food group is missing?

11. _________________ is needed for your body to absorb calcium. Individuals 70 years and under should

consume the recommended 15mcg per day.

12. List different factors that may affect the body’s ability to make vitamin D when the ___ shines on the

skin.

13. You should aim for _________ DV of all vitamins and minerals.

14. __________________ is the name of natural sugar found in milk that some people have a hard time

digesting.

15. Some foods that naturally lack certain vitamins and minerals may be ________ to

increase nutrient content.

Grains Fruits Vegetables Protein

17

Calcium & Vitamin D

Using the table of calcium-rich foods on the next page, write down all the foods containing

calcium that you eat on a typical day. Then fill in the amount of calcium that each food

provides and add them all up to get a total for the day. After filling in the chart, answer

the questions below it.

After all that walking, you stop for a refreshing treat of frozen yogurt.

This reminds you of how important calcium is for your body.

Food Calcium (mg) Calcium (%DV)

Breakfast

Lunch

Dinner

Snacks

TOTAL:

1. Teenagers need ______________ mg or ___________%DV of calcium daily.

2. Are you getting enough calcium? _______________

3. If necessary, go back to the chart and add foods that you could eat so that your total meets or ex-

ceeds the recommended amount of calcium.

4. Getting enough calcium can help prevent what disease? ____________________

18

Calcium & Vitamin D

Sources of Calcium

Food Calcium (mg) % Daily Value

Milk, non-fat, 8 fl. oz. 300 mg 30%

Milk, low-fat (1%), 8 fl. oz. 305 mg 31%

Milk, reduced fat (2%), 8 fl. oz. 293 mg 30%

Milk, whole, 8 fl. oz. 277 mg 28%

Milk, chocolate flavored, low fat (1%), 8 fl. oz 290 mg 29%

Almond milk, calcium fortified, 8 oz. 382 mg 38%

Soy milk, calcium fortified, 8 oz. 289 mg 29%

Yogurt, plain, low fat, 6 oz. 336 mg 34%

Greek yogurt, plain, fat free, 6 oz. 201 mg 20%

Yogurt, fruit, low fat, 6 oz. 258 mg 26%

Greek yogurt, fruit, fat free, 6 oz. 201 mg 20%

Cheese, Cheddar, 1 oz. ( ¼ c. shredded, 1 slice) 204 mg 20%

Cheese, Mozzarella, part skim, 1 oz. (1 stick) 207 mg 21%

American cheese, singles, 1½ oz. (2 slices) 226 mg 23%

Cottage cheese, low fat, 1 cup 206 mg 21%

Cream cheese, 1 oz. 28 mg 3%

Spinach, cooked, ½ cup 122 mg 12%

Collard greens, cooked, ½ cup 89 mg 9%

Kale, cooked, 1 cup 94 mg 10%

Broccoli, cooked, ½ cup 37 mg 4%

Sardines, canned in oil, 3 oz. 325 mg 33%

Salmon, canned, 3 oz. 187 mg 19%

Tofu, firm, ½ cup 253 mg 25%

Tofu, soft, ½ cup 138 mg 14%

Edamame, frozen, cooked, ½ cup 49 mg 5%

Baked beans, ½ cup 63 mg 6%

Black beans, canned, ½ cup 47 mg 5%

Almonds, roasted, 1 oz. 80 mg 8%

Toasted oat cereal, 1 cup 86 mg 9%

Instant oatmeal, 1 packet 98 mg 10%

Cream of wheat, quick, cooked, 1 cup 215 mg 22%

Waffle, 100% whole grain, 1 square (4-inch) 94 mg 9%

Tortilla, corn, 1 medium (6-inch) 20 mg 2%

Macaroni and cheese, made from dry mix, 1 cup 90 mg 9%

Pizza, cheese, regular crust, 1/8 of 12” 165 mg 16%

Pizza, cheese, regular crust, 1/8 of a 16” 293 mg 29%

Orange juice, calcium fortified, 8 fl. oz. 347 mg 35%

Orange juice, 8 fl. oz. 27 mg 3%

Orange, medium 52 mg 5%

Pudding, chocolate, snack pack, 1 container 58 mg 6%

Frozen yogurt, vanilla, low fat, ½ cup 156 mg 16%

Ice cream, vanilla, ½ cup 85 mg 9%

19

Calcium & Vitamin D

Calcium and Vitamin D Trivia

1. This cheese is patriotic. __________________ 2. This is an important mineral found in dairy products and dark green leafy veggies.

_________________________

3. What is the name of a natural sugar found in milk? ______________________ 4. You need this much cottage cheese to get the same amount of calcium as in one cup of

milk. _________________

5. What kind of milk is made from a bean? _____________________ 6. This kind of milk has fat, but the ‘lowest’ amount of fat. __________________

7. This “sunshine” vitamin is important for building strong bones and teeth. ____________ 8. What do you call cheese that is sad? ___________________________

9. What do you call a piece of cheese that likes to shoot hoops? _____________________

10. Which cheese is made backwards? _______________

11. I am a frozen healthy alternative to ice cream.

________________________ 12. This can be a meal or side dish and it’s made with pasta.

_______________________

13. This disease can occur in both men and women at any age due to a lack of calcium and vitamin D.

_________________________

14. What do you call a condition where someone can’t stand milk sugar?

________________________________ 15. Growing children and teens need this number of cups from the dairy group each day.

___________________________

20

Snacks

You meet up with some friends to play basketball. After the game,

it’s time for a snack.

Snack Wise

1. What is the definition of a snack?

2. List the healthy snacking tip for each letter in the SNACKS acronym:

S:

N:

A:

C:

K:

S:

3. Making shifts in our snack choices can help to limit calories from

and and reduce intake.

4. For each of the snack foods listed, think of a healthier alternative:

Cheese curls Nacho Chips

Candy Cookies

5. List four healthy snack ideas:

6. Explain how reading nutrition labels can help you make healthy choices.

21

Snacks

You stop at a convenience store to buy your snack. Compare food

and drink labels to make a smart choice.

Record the following for Product 1 and 2

Product 1: Product 2:

What is the product’s name?

What is the serving size accord-

ing to the label?

How many servings are in the

entire container or package?

What is YOUR typical portion of

this product? (How much do you

usually eat?)

How many total calories are

there in one serving?

How many calories would you

consume if you ate everything in

the package?

How many grams of fat are in

one serving of the product?

How many grams of fat would

you consume if you ate every-

thing in the package?

What is the percent daily value

for fat?

Is it a low fat or high fat product

based on percent daily value?

Which nutrient(s) has a high per-

centage that should be a low

percentage?

Which nutrient(s) has a low per-

centage that should be a high

percentage?

Do you think this food is a

healthy choice?

22

Snacks

Healthy Snacks Word Search

B A K E D C H I P S N A P O A R G A

S A L A D W I T H D R E S S I N G A

O P I F R U I T S M O O T H I E E R

K P M P A A K I S B C E L D T N D E

A L H B E S D S E R P A D T I R E G

P E T A U A B I T T O U S I S T L R

R S I N L D N H L D P T S A E A I A

E L W D A E L U T E O T S W L R O N

T I L J Y R A R T C S U C M B S B O

Z C A E A S R A I S I N S C A H D L

E E E S P P L R N B E S Y E T S R A

L S R U L O P O T A T O P D E K A B

S R E K C A R C L A M I N A G L H A

G S C O D E S H C S C B N C E T H R

B A H E U A L F Y R K H L C V V N G

K C I T S E S E E H C R N M L L A T

T R U G O Y H I R A D M C R P A C S

D C C R I A M U I Y A A I P I C E A

P S A N D K N H A R C R S E L T I G

salad with dressing fruit smoothie yogurt

baked potato dried apricots raisins

hardboiled egg chocolate pudding salsa

cheese stick animal crackers apple slices

granola bar vegetables celery

cereal with milk popcorn baked chips

PB and J peanuts pretzels

23

Fast Food

While shopping at the mall, you pass a fast food restaurant and

realize it’s time for lunch. There are many options to choose from,

but you want to make a healthy choice.

Fast Food: Figuring Out the Facts

1. List five reasons why we eat fast food.

2. On average, Americans eat out times a week and times a year.

3. Fast foods are often high in: __________________

4. Eating too much fat can raise levels in the blood.

5. What nutrients provide calories?

6. MyPlate recommends that we limit our intake of sodium to

mg/day.

7. MyPlate recommends we limit our added sugars to < of daily calories which

equals about teaspoons of sugar a day based on 2,000 calories.

8. According to MyPlate, what is one of the most important parts of building a healthy

eating style that is related to eating fast food?

9. List five healthier choices that you can make at a fast food restaurant.

24

Fast Food

Using a Fast Food Nutrition Guide or fast food menus, choose 3 items from the menu

that you might typically order and write them in the box below. Look up the amount of

calories and fat in each of your items and then add up the totals for your meal.

Example: Menu from a Burger Restaurant

My Menu from: ______________________

Now try to makeover your meal by choosing healthier items. Choose 3 items from the

same menu that add up to less 600 calories and less than 25 grams of total fat and

write them in the box.

Example: Healthier Menu Makeover from a Burger Restaurant

My Healthier Menu Makeover from:____________________

Menu Item Calories Grams of Fat

Quarter Pound Burger w/ Cheese 510 26

Large French Fries 500 25

Chocolate Milkshake 580 14

Totals: 1590 65


Totals:


Cheeseburger 300 12

Small French Fries 230 11

Bottle of Water 0 0

Totals: 530 23

Fast Food Makeover


Totals:

25

Fast Food

Now that you’ve seen how to cut back on the amount of calories and fat in your fast food

meal, try to makeover a meal from a restaurant you might find in your neighborhood. Re-

member that your healthier menu should add up to less than 600 calories and less than

25 grams of total fat.

My Menu from: ______________________


My Menu from: ______________________



Totals:


Totals:


Totals:


Totals:

26

Fast Food

A lot of the foods in the fast food restaurant you stopped at are

high in fat. See if you can guess how much fat is in each of these

fast food meals.

Write the letter of the plate or container you think represents each meal and guess

the amount of total fat in the meal.

Remember: 1 teaspoon = 4 grams of fat

Meal Letter Total Fat in Product (g)

1. Big cheeseburger with toppings,

large fries, medium soda

2. Cheeseburger, small fries, small

soda

3. 2 pieces fried chicken (breast and

thigh), mashed potatoes with gra-

vy, biscuit, medium soda

4. 1 piece fried chicken (breast),

mashed potatoes with NO gravy,

green beans, small soda

5. 2 slices pan pizza with pepperoni,

medium soda

6. 2 slices thin crust pizza with

mushrooms, small soda

27

Drinks

Rethink Your Drink

1. ____ to ____% of your total body weight is made up of water.

2. List 3 important things that water does for the body:

______________________________________________________________

______________________________________________________________

______________________________________________________________

3. List 3 signs and symptoms of dehydration.

______________________________________________________________

______________________________________________________________

______________________________________________________________

4. ___________________ is the best drink to stay hydrated.

5. Even mild dehydration can ___________________ affect performance.

6. What are other sources of water?

______________________________________________________________

______________________________________________________________

______________________________________________________________

7. Choose ________-________ or ________-________ milk and milk alternatives.

8. ___________________________ is an example of a drink with added sugar.

9. ___________________________ is an example of a drink that is nutrient-dense.

10. As ______________________ increases, __________________ increase too.

11. How many teaspoons of sugar are in a 20 oz. soda?

_______ g x _______ servings = _____________ grams sugar in bottle

___________ g ÷ 4 = _______________ teaspoons sugar in bottle

You go for a bike ride through your neighborhood. You want to

bring a beverage with you to make sure you are staying hydrated

during your ride, but you’re not sure what drink to bring.

28

Drinks

How much sugar is in my drink?

My drink is _________________

Step 1:

Step 2:

Total amount of sugar

# of grams of sugar in 1 teaspoon

X

=

Total # of teaspoons of

sugar

# of servings

Grams of sugar

in one serving

X

=

Total amount

of sugar

You check the label on your beverage container to see how much

sugar it contains.

29

Drinks

Choose one beverage, except milk, flavored milk, or 100% juice. Then

choose a second beverage that is either milk, flavored milk, or 100%

juice. Record the following information or values for your products in the

chart provided.

Record the following for Product

#1 and #2

Product #1 Product #2 (milk, flavored

milk, or 100% juice)

What is the product’s name?

What is the serving size according

to the label?

How many servings are in the en-

tire container or package?

How many total calories are there

in one serving?

How many calories would you con-

sume if you drank the whole con-

tainer?

How many grams of sugar are in

one serving of the beverage?

How many teaspoons of sugar are

in one serving of the beverage?

(Hint: 1 teaspoon = 4 grams of

sugar)

How many grams of sugar would

you consume if you drank the en-

tire container?

How many teaspoons of sugar

would you consume if you drank

the entire container? (Hint: 1 tea-

spoon = 4 grams of sugar)

What is the 1st ingredient listed?

What is the 2nd ingredient listed?

What vitamins and/ or minerals

are listed on the labels?

List 1-2 ingredients which are a

mystery to you.

30

Fruits & Vegetables

1. According to MyPlate, how much of our plates should be fruits and vegetables?

2. The five subgroups of vegetables are:

________________________

________________________

________________________

________________________

________________________

3. How many cups of vegetables does MyPlate recommend we have every day?

4. List two vegetables that count as a serving (1 cup)

______________________________

______________________________

5. How many cups of fruit does MyPlate recommend we have every day?

6. List two fruits that count as a serving (1 cup)

______________________________

______________________________

7. List five nutrients that are found in fruits and vegetables

_______________________

_______________________

_______________________

_______________________

_______________________

Fruits & Vegetables

After watching a sporting event, you walk through a farmer’s

market and stop at a fruit and vegetable vendor to buy some

produce to bring home.

31

Fruits & Vegetables

Directions:

1. Volunteers for the activity will be blindfolded.

2. Each person will taste one of the sample items and try to guess what it is. The rest of

the students will remain quiet!

3. They will remove their blindfold and they will be told which food item they had.

4. Then everyone else will get a chance to try each of the food items and fill out the table

below.

5. Remember to look for your favorites next time you are in the grocery store.

Food item # Name of food item

Rating Give each food a rating between

1 and 10

1 = yuck and 10 = yum

Description Describe the taste, texture, feel, and

smell.

1

2

3

4

5

6

You notice there are several foods that you’ve never eaten before and

decide to give them a try.

32

Fruits & Vegetables

As you walk through the market, the vibrant colors of all the different

fruits and vegetables catch your eye.

Fruit and Vegetable Name Game

Think of as many fruits and vegetables as you can. Fill them in the correct column according

to their color.

Red Orange Blue & Purple Green White

33

Fruits & Vegetables

Fruit and Veggie Scramble

Unscramble the letters below to make fruits or vegetables.

1. ryerch _______________________________

2. aoomtt _______________________________

3. goman _______________________________

4. iealepppn _______________________________

5. nanaba _______________________________

6. achspin _______________________________

7. colibroc _______________________________

8. plganteg _______________________________

9. yberblreu _______________________________

10. uoaaecntlp _____________________________

11. plape _______________________________

12. ralentewom _____________________________

13. orartc _______________________________

14. hcunizci _______________________________

34

After a busy and eventful day, your journey has

come to a close. Everything that you practiced

throughout your day applies all throughout your

neighborhood and anywhere else in the world

you may find yourself. Use what you have

learned to help you make smart and healthy

choices everyday.

Funded by the Pennsylvania (PA) Department of Human Services (DHS) through PA Nutrition Education Tacks, a part of

USDA’s Supplemental Nutrition Assistance Program (SNAP). To find out how SNAP can help you buy healthy foods, contact

the DHS toll-fee Helpline at 800-692-7462 or 215-430-0556. USDA is an equal opportunity provider and employer.

eat. right. in your neighborhood - drexel university · your neighborhood. as you travel, ......

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