Chapter 2. Using Dietary Recommendations, Food Guides, and Food Labels to Plan Menus

WORKSHEETS

Worksheet 2-1

Introduction to MyPlate

1. Visit the MyPlate website. Click on “SuperTracker” in the left-hand column, then look for “Get Started” and click on “Create Your Profile.” Go through steps 1 to 3 to see your plan. How many kcalories are you allowed each day?

2. How much are you allowed from each food group each day?

3. How many whole grains do you need to eat daily?

4. How many teaspoons of oil are you allowed daily?

5. How many empty kcalories are you allowed daily? Worksheet 2-2

Empty Calories and Oils in MyPlate

1. Visit the ChooseMyPlate website. Click on “MyPlate,” and then click on “Empty Calories.” Summarize what empty calories are. Be sure to include definitions for solid fats and added sugars.

2. Give examples of foods with some empty kcalories and also foods with few or no empty kcalories.

3. Fill in the following chart using the chart under the “How Do I Count Empty Calories?” section of the website.

Food Empty Food Empty Calories Calories 95% lean ground beef 80% lean ground beef Roasted skinless chicken Fried chicken with skin breast and batter Fat-free milk Whole milk Whole wheat bread Plain biscuit Baked potato French fries Worksheet 2-3

Portion Size Jeopardy

Fruits/Veggie Grains Dairy Protein Foods s

100 100 100 100

200 200 200 200

300 300 300 300

400 400 400 400

500 500 500 500

Directions: Put the word(s) asked for in the blank space.

1. Fruits/Veggies 2. Grains 100 points 100 points 1 serving = ______cup(s) cooked carrots 1 serving = ______cup(s) cereal flakes

200 points 200 points 1 serving = ______cup(s) cut up fresh fruit 1 serving = ______cup (s) cooked pasta 300 points 300 points 1 serving = ______cup(s) orange juice 1 serving = ______English muffin 400 points 400 points 1 serving = ______cup(s) leafy greens 1 serving = ______ounce(s) dry rice

500 points 500 points 1 serving = ______small apple 1 serving = ______cups popcorn

3. Dairy 4. Protein Foods

100 points 100 points 1 serving = ______cup(s) milk 1 serving = ______ounces cooked lean beef 200 points 200 points 1 serving = ______cup(s) yogurt 1 serving = ______egg(s)

300 points 300 points 1 serving = ______ounces hard cheese 1 serving = ______tablespoon peanut butter 400 points 400 points 1 serving = ______cup(s) shredded cheese 1 serving = ______cup(s) cooked beans

500 points 500 points 1 serving = ______cup(s) ice cream 1 serving = ______soy or bean burger patty Worksheet 2-4

Personal Diet Analysis

1. Food Records: For one day (your instructor will give you the specifics), record all of the food and beverages that you eat. Give a good description of everything you eat, including how much you ate. You will need to measure what you ate, either by cups or a scale, or by using the Nutrition Facts label. If you maintain food records for more than one day, be sure to put the appropriate date on each record. Don’t forget to record snacks and beverages. Don’t change your eating habits while you are keeping your record. The object of this is to analyze your current daily eating pattern. You are not being graded for the type of diet you eat. It is very important to keep accurate records, as you will be using this food diary in future chapters to analyze your carbohydrate, fat, protein, vitamin, and mineral intake.

Morning Afternoon Evening Food: Food: Food:

Beverages: Beverages: Beverages:

2. SuperTracker: Visit the MyPlate website. a. Click on “SuperTracker” in the left-hand column; look for “Get Started” and then click on “Create Your Profile.” Go through steps 1 to 3 to see your plan, including how many kcalories you can eat each day, the number of servings in each food group that you are allotted, and how much oil and empty kcalories you have. b. Now you can start entering food and beverages. Make sure you log into SuperTracker. Then click on “Food Tracker.” First, select the date that you recorded your food intake at the top of the page. Begin entering food items that you ate for one day. Type in the name of the food in the box that says, “Type in your food here,” and click on “Go.” The program will then search the database and give you a list of foods that match. You must then pick the food that most closely matches your diet. Once you have chosen your food, click on it to bring up the food details. Choose an amount and a meal time and then click “+Add.” The food has now been entered under “Meals.” Do this for all foods and beverages for the day. When completed, print this page out to hand in to your instructor along with your answers to questions 1, 2b, and 3–7. c. Now click on “My Reports” and then click on “Food Groups and Calories.” Enter in the date you used when you entered your food and beverages, and click on “Create Report.” Print this page out to hand in to your instructor along with your answers to questions 1, 2a, and 3–7.

3. Discuss your actual intake compared to the MyPlate recommendations. Which groups do you need to eat more of? In which groups are you meeting the recommendations? Which groups are you getting too much of?

4. Discuss the quality of the foods you ate. Are you eating several different colors of fruits and vegetables? Are you eating whole grains? Are you eating low-fat dairy and lean meats instead of higher-fat versions?

5. Discuss the quality and number of snacks you ate. Are they contributing to the overall quality of the diet? Are they providing extra unnecessary kcalories? Are they providing added fats and sugars? 6. What is your kcalorie level? How many kcalories did you eat?

7. How would you evaluate your overall diet using the information above? If you are not meeting most of the MyPlate recommendations, which foods could you add, subtract, or substitute in your diet to improve it?

Worksheet 2-5

Website Evaluation

1. Enter the terms “heart disease” and “nutrition” into Google and list the first seven websites in the following chart (please include at least two .com websites).

Rate the websites using the following criteria: 1 = poor, 2 = less than adequate, 3 = adequate, 2 = good, and 1 = excellent.

Type of website: .gov, .edu, and .org are more likely to give you accurate, unbiased information than .com. Commercial sites commonly promote and/or sell products. Websites that exist to inform, rather than sell or present specific viewpoints, are more apt to have reputable information. Many health-related websites have specific areas for consumers.

Usability: Is the website covered in advertisements? Is the website simply a content farm (such as about.com or livestrong.com)?

Credibility: Health decisions are best based on medical and scientific research, not on opinion. Be sure that the source of the information is clearly labeled and is a reliable source, such as a medical journal or the American Heart Association. Be skeptical of sites that rely on anonymous testimonials.

Current: Check of bottom of the page to find out how recently it was updated.

Website Address Type of Usability Credibility Current Website Worksheet 2-6

Food Labels

Use the following label to answer the each of the questions.

1. How can you prove that the kcalories from fat are actually 80 as on the label?

2. Name one nutrient that this food is high in and one nutrient that it is low in by using % Daily Value.

3. The % Daily Value is based on a diet of how many kcalories? Where did you find this information?

4. How many grams of fat are in two cookies?

5. Is 1 serving of cookies high in sodium or cholesterol?

6. About how many cookies are in the entire box?

7. What is the Daily Value for dietary fiber for someone who can eat 2,500 kcalories?