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CCMA CH 4
CCMA CH 4 REVIEW (Nutrition - Food Groups)
Term | Definition |
---|---|
fruits | berries, melons, stone fruits, fruit juices fresh, canned, frozen, dried fruit, 100% fruit juice - 1 cup of fruit or 100% fruit juice = 1/2 cup of dried fruit = 1 cup daily recommendation |
fruits' functions | - reduces risk for heat disease (heart attack, stoke, obesity, type 2 diabetes) - protects against some types of cancer - lower BP and calorie intake - reduces bone loss and risk of developing kidney stones |
(fruit) 2-3 yrs old | female: 1 cup male: 1 cup |
(fruit) 4-8 yrs old | female: 1-1.5 cups male: 1-1.5 cups |
(fruit) 9-13 yrs old | female: 1.5 cups male: 1.5 cups |
(fruit) 12-18 yrs old | female: 1.5 cups male: 2 cups |
(fruit) 19-30 yrs old | female: 2 cups male: 2 cups |
(fruit) 31+ yrs old | female: 1.5 cups male: 2 cups |
vegetables **functions similar to fruits | any raw, cooked, fresh, frozen, canned or dried/dehydrated vegetable, or 100% fruit juice - 1 cup of raw or cooked vegetables or vegetable juice = 2 cups of raw, leafy greens = 1 cup daily recommendation |
(vegetables) 2-3 yrs old | female: 1 cup male: 1 cup |
(vegetables) 4-8 yrs old | female: 1.5 cups male: 1.5 cups |
(vegetables) 9-13 yrs old | female: 2 cups male: 2.5 cups |
(vegetables) 14-50 yrs old | female: 2.5 cups male: 3 cups |
(vegetables) 51+ yrs old | female: 2 cups male: 2.5 cups |
grains | bread and other baked goods: any food made from wheat, rice, oats, cornmeal, barley, cereal grain - 1 slice of bread = 1 cup ready-to-eat cereal = 1/2 cup cooked rice, pasta, cereal = 1 oz daily recommendation |
grains' functions | - whole grains reduce risk of heart disease & help w/ weight management - food w/ whole grains minimize/eliminate constipation - grains products w/ folate, consumed before & during pregnancy, help prevent neural tube defects during fetal development |
(grains) 2-3 yrs old | female: (min)1.5 oz ; (rec) 3 oz male: (min) 1.5 oz ; (rec) 3 oz |
(grains) 4-8 yrs old | female: (min) 2.5 oz ; (rec) 5 oz male: (min) 2.5 oz ; (rec) 5 oz |
(grains) 9-13 yrs old | female: (min) 3 oz ; (rec) 5 oz male: (min) 3 oz ; (rec) 6 oz |
(grains)14-30 yrs old | female: (min) 3 oz ; (rec) 6 oz male: (min) 4 oz ; (rec) 8 oz |
(grains) 31-50 yrs old | female: (min) 3 oz ; (rec) 6 oz male: (min) 3.5 oz ; (rec) 7 oz |
(grains) 51+ yrs old | female: (min) 3 oz ; (rec) 5 oz male: (min) 3 oz ; (rec) 6 oz |
proteins | nuts, seeds, seafood, meat, poultry, beans, peas, eggs, soy products |
proteins' functions (most foods) | - provide protein, energy, B vitamins, vit. E, iron, zinc, magnesium - function as building blocks for bones, muscles, cartilage, skin, blood, enzymes, hormones, vitamins - provide iron - seafood provides omega-3 fatty acids → reduce heart disease risk |
(proteins) 2-3 yrs old | female: 2 oz male: 2 oz |
(proteins) 4-8 yrs old | female: 4 oz male: 4 oz |
(proteins) 9-13 yrs old | female: 5 oz male: 5 oz |
(proteins) 14-18 yrs old | female: 5 oz male: 6.5 oz |
(proteins) 19-30 yrs old | female: 5.5 oz male: 6.5 oz |
(proteins) 31-50 yrs old | female: 5 oz male: 6 oz |
(proteins) 51+ yrs old | female: 5 oz male: 5.5 oz |
dairy | milk, cream, yogurt, cheese, sherbert, lassi, smoothies, milkshakes - all fluid milk products and many foods made from milk are part of this food group - 1 cup of milk or soy milk = 1.5 oz of natural cheese = 2 oz processed cheese = 1 cup |
dairy functions | - improves bone health and reduces risk of osteoporosis (children and adolescents are esp. important) - reduces risk of developing cardiovascular disease and type 2 diabetes mellitus |
(dairy) 2-3 yrs old | 2 cups |
(dairy) 4-8 yrs old | 2.5 cups |
(dairy) 9+ yrs old | 3 cups |
oils | canola, corn, cottonseed, olive, safflower, soybean, walnut, sesame, sunflower - not technically a food group - if liquid at room temp, measure in tsp - 2 tbsp of PB = 4 tsp oil - 1/2 med. avocado = 3 tsp oil - MyPlate recommends oils only, not fat |
oils' functions | - provide essential nutrients and fatty acids - necessary for absorption of fat-soluble vitamins |
(oils) 2-3 yrs old | female: 3 tsp male: 3 tsp |
(oils) 4-8 yrs old | female: 4 tsp male: 4 tsp |
(oils) 9-13 yrs old | female: 5 tsp male: 5 tsp |
(oils) 14-18 yrs old | female: 5 tsp male: 6 tsp |
(oils) 19-30 yrs old | female: 6 tsp male: 7 tsp |
(oils) 31-50+ yrs old | female: 5 tsp male: 6 tsp |