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Food Groups Flashcards

1
Q

Cereals (cold)

A

Starch
Puffy/holes: 2 handfuls = 1 starch
Dense: 1/2 handful = 1 starch

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2
Q

Granola

A

Starch
1/2 handful = 1 starch
1 handful = 1 starch, 1 fat

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3
Q

Hot Cereal (Oatmeal, Cream of Wheat, Grits)

A

Starch
1/2 handful, dry = 1 starch
1 handful / 1 packet, cooked = 1 starch

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4
Q

Breadstick

A

1 plain = 1 starch
1 garlic with butter/oil = 1 starch, 1 fat

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5
Q

Cornbread

A

1/2 handful = 1 starch, 1 fat

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6
Q

Bread (sliced)

A

1 flat hand (standard thickness) = 1 starch

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7
Q

Bagels

A

1/2 of bagel or 1 flat hand = 1 starch
Whole bagel = 2 starch

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8
Q

Pancakes, Waffles & French Toast

A

1 flat hand (standard thickness) = 1 starch

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9
Q

Pita Bread

A

1 pita = 1 - 2 starch, depending on brand

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10
Q

English Muffin

A

1 English muffin = 1 starch

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11
Q

Hamburger & Hotdog Buns

A

1 whole bun is 1 flat hand = 1 starch

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12
Q

Dinner roll/King’s Hawaiian Roll

A

1 handful = 1 starch

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13
Q

Standard chips

A

1 handful = 1 starch
1 overflowing handful = 1 starch, 1 fat

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14
Q

Baked chips

A

1 handful = 1 starch

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15
Q

Crackers (Wheat Thins, Triscuits, Ritz, Cheez-its, Goldfish Crackers, Pretzels, etc.)

A

1 handful = 1 starch

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16
Q

Popcorn

A

3 overflowing handfuls = 1 starch

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17
Q

French Fries & Tater Tots

A

Baked: 1 handful = 1 starch
Fried: 1 handful = 1 starch, 1 fat

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18
Q

Tortillas

A

(2) 4 inch = 1 starch
6 inch = 1 starch
8 - 10 inch = 2 starch
12 inch = 3 starch

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19
Q

Cooked Pasta

A

1 handful = 1 starch

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20
Q

Quinoa

A

1 handful = 1 starch

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21
Q

Couscous

A

1 handful = 1 starch

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22
Q

Rice (all kids prepared as directed)

A

1 handful = 1 starch

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23
Q

Tabouli

A

1 handful = 1 starch

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24
Q

Potato (cooked, baked, mashed, roasted, etc.)

A

1 handful = 1 starch

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25
Q

Sweet Potato / Yams

A

1 handful = 1 starch

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26
Q

Corn (canned or off the cob)

A

1 handful = 1 starch

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27
Q

Green Peas (canned, fresh/frozen)

A

1 handful = 1 starch

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28
Q

Squash (Winter/butternut, cooked, etc.)

A

1 handful = 1 starch

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29
Q

Succotash

A

1 handful = 1 starch

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30
Q

Beans (black, navy, pinto, garbanzo, lentils, refriend beans)

A

1 handful = 1 starch or 1 protein

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31
Q

Syrup (chocolate, maple, strawberry, etc.)

A

3 fingers = 1 starch

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32
Q

Chicken, Beef, Pork, Turkey, Lamb, etc. (whole, ground, and pre-cooked)

A

1/2 handful / 2 fingers = 1 protein
1 palm of hand = 3 - 4 protein

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33
Q

Fish (Mahi, Grouper, Salmon, Tilapia, Tuna Steak, Shrimp, Shellfish, etc.)

A

1/2 handful / 2 fingers = 1 protein
1 palm of hand = 3 - 4 protein

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34
Q

Breakfast Meals (Bacon, Turkey Bacon, Sausage, Turkey sausage, Ham, etc.)

A

1/2 handful / 2 fingers = 1 protein

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35
Q

Eggs

A

1 whole egg = 1 protein

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36
Q

Canned Fish/Meat

A

1/2 handful = 1 protein

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37
Q

Deli Meat

A

4 fingers = 1 protein

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38
Q

Hotdog

A

1 “ballpark” hot dog = 1 protein, 1 fat

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39
Q

Sausage (brats, Italian, Polish)

A

1 link = 2 protein, 2 fat

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40
Q

Pepperoni, Dry Salami

A

1/2 handful/2 fingers = 1 protein

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41
Q

Hamburger Patty, Turkey Burger (Frozen pre-made patties)

A

1 patty = 3 - 4 protein
1 palm of hand = 3 - 4 protein

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42
Q

Breaded chicken patties, Chicken nuggets, Chicken Fingers, Fish Sticks

A

2 - 3- food groups
Based upon brand, size and preparation method.

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43
Q

Corn dog

A

1 dog = 1 starch, 1 protein, 1 fat

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44
Q

Pot stickers

A

2-4 food groups
Based upon individual brand / serving size

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45
Q

Egg rolls

A

2-4 food groups
Based upon individual brand/serving size

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46
Q

Greek Yogurt (plain or flavored)

A

1 handful or 1 sing-serve container = 1 dairy OR 2 protein

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47
Q

Sliced/Shredded Cheese (mozzarella/provolone, cheddar, mexican, jack, parmesan, etc.)

A

1/2 handful = 1 protein
3 fingers = 1 fat
1 handful = 1 dairy

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48
Q

Babybel / String Cheese

A

1 each = 1 protein
2 each = 2 protein or 1 dairy

49
Q

Cottage Cheese

A

1/2 handful = 1 protein

50
Q

Nuts

A

2 thumbs = 1 fat
1/2 handful = 1 protein

51
Q

Nut butters

A

1 thumb = 1 fat or 1 protein
3 fingers = 1 protein, 2 fats

52
Q

Trail Mix

A

1/2 handful = 1 protein

53
Q

Beans (all varieties)

A

1 handful = 1 starch OR 1 protein

54
Q

Lentils

A

1 handful = 1 starch OR 1 protein

55
Q

Edamame, shelled

A

1 handful = 1 starch OR 1 protein

56
Q

Falafel

A

1 handful = 1 protein

57
Q

Tofu, Tempeh, Veggie Crumbles

A

4 fingers or 1 handful = 1 protein

58
Q

Tofurkey (deli meat, pepperoni, sausage, hot dog, etc.)

A

4 fingers or 1 handful = 1 protein

59
Q

Veggie patties, any varieties
Veggie “meat” balls
Veggie tenders
Veggie Breakfast “meats”

A

2 - 4 food groups
Basedd on individual brand/serving size

60
Q

Impossible Burger

A

1 patty = 3 protein, 2 fat

61
Q

Beyond Burger

A

1 patty = 3 protein, 2 fat

62
Q

Dips: Guacamole, ranch, onion, hummus

A

3 fingers = 1 fat

63
Q

Spreads: Mayo, Butter

A

1 thumb = 1 fat

64
Q

Sauces: Oil-based (eg., pesto)

A

2 thumbs = 1 fat

65
Q

Creamy (alfredo, vodka sauce, curry, hollandaise, stroganoff, bechamel, etc)

A

3 fingers = 1 fat

66
Q

Creamy (ranch, thousand island, blue cheese, etc.)

A

2 thumbs = 1 fat

67
Q

Non-cream-based (Italian, French, Balsamic, Vinaigrette, Greek, etc.)

A

2 thumbs = 1 fat

68
Q

Sour cream & Cream Cheese, Shredded Cheese

A

3 fingers = 1 fat

69
Q

Soft, crumbled cheeses (goat, feta, blue)

A

2 thumbs = 1 fat

70
Q

Cream, Creamer, half and half

A

2 thumbs = 1 fat

71
Q

Avocado

A

3 fingers = 1 fat

72
Q

Oil

A

1 thumb = 1 fat

73
Q

Nuts, Seeds, Flax Meal, Olives, Coconut

A

2 thumbs = 1 fat

74
Q

Nut butters

A

1 thumb = 1 fat OR 1 protein
3 fingers = 1 protein, 2 fats

75
Q

Cookie butter & nutella

A

1 thumb = 1 fat OR 3 fingers = 1 starch, 2 fats

76
Q

Fresh/frozen/canned fruit

A

1 fist = 1 fruit

77
Q

Fruit that is 1 fist or larger (apples, oranges, bananas, pears, etc.)

A

1 “each” = 1 fruit

78
Q

Fruit that is smaller than 1 fist (kiwi, plum, clementine, etc.)

A

2 “each” = 1 fruit

79
Q

Dried fruit

A

1/2 handful = 1 fruit

80
Q

Fruit juice

A

1 fist = 1 fruit

81
Q

Pureed Fruit (ex: apple sauce)

A

1 fist = 1 fruit

82
Q

Raw vegetables (including salad)

A

1 fist = 1 vegetable

83
Q

Cooked vegetables (including salad)

A

1 handful = 1 vegetable

84
Q

Carrots, raw or cooked

A

1 handful = 1 vegetable

85
Q

Tomato or Vegetable Juice

A

1 handful = 1 vegetable

86
Q

Celery, cucumbers, mushrooms, jicama, water chestnuts, radishes

87
Q

Milk

A

1 fist = 1 dairy

88
Q

Chocolate milk

A

1 fist = 1 dairy, 1 starch

89
Q

Whole milk

A

1 fist = 1 dairy, 1 fat

90
Q

Greek yogurt (plain or flavored)

A

1 handful or 1 single-serve container = 1 dairy OR 2 protein

91
Q

Regular yogurt (plain or flavored)

A

1 handful or 1 single-serve container = 1 dairy

92
Q

Sliced/shredded cheeses

A

1/2 handful = 1 protein
1 handful = 1 dairy
3 fingers = 1 fat

93
Q

Soft, crumbled cheeses (goat, feta, blue)

A

2 thumbs = 1 fat

94
Q

Baby bell, String Cheese, Cheese Stick

A

1 each = 1 protein
2 each = 2 protein OR 1 dairy

95
Q

Cottage Cheese

A

1/2 handful = 1 protein

96
Q

Almond milk: regular, plain or vanilla

A

2 fists = 1 dairy

97
Q

Soy Milk (Plain or Flavored) & Chocolate Almond Milk

A

1 fist = 1 dairy

98
Q

calcium fortified orange juice

A

1 fist = 1 dairy

99
Q

Sodas

A

1 can, 7.5-12 oz = 1 starch OR 1 fist = 1 starch

100
Q

Fruit punch, Lemonade, Hot chocolate

A

1 fist = 1 starch

101
Q

Granola bar, Nutrigrain bar

A

1 bar = 1 starch

102
Q

Luna, CLIF, Nature Valley, KIND bars

A

1 bar = 2-3 food groups (starch, fat, protein)

103
Q

Cakes, PIes, Brownies, Donuts, Loaf cakes/bread

A

1 handful or 1 flat hand = 2-3- food groups (usually starch and fat)

104
Q

Cupcakes

A

1 each = 2 starch, 1 fat

105
Q

Mini cupcakes

A

2 each = 2 starch 1 fat

106
Q

Cake pops

A

1 pop = 2 food groups (starch and/or fat)

107
Q

Ice cream

A

1 scoop = 1 starch, 1 fat

108
Q

Sorbel or Frozen yogurt

A

1 handful = 1 starch

109
Q

Frozen bars

A

1 each = 1-2 food groups (usually starch and fat)

110
Q

Cookies

A

2-3 food groups (starch and fat)

111
Q

Fruit/jelly-based candy

A

1/2 handful = 1-2 food groups (usually startch)

112
Q

Chocolate-based candy

A

1/2 handful = 1 - 2 food groups (usually starch and fat)

113
Q

Jello / Pudding

A

1/2 handful = 1 starch

114
Q

Pasta-based soup

A

1 fist = 1 starch

115
Q

Bean / lentil-based (navy bean, lentil soup)

A

1 fist = 1 starch, 1 protein

116
Q

Vegetable-based (garden veggie, tomato, etc)

A

1 fist = 2 food groups (typically starch and protein or fat)

117
Q

Casseroles: Tuna, Lasagna, Kugel, Baked Ziti

A

1 handful = 2 - 3 food groups

118
Q

Condiments

A

Enough to enhance the taste of the food without covering it up.

Food Guidelines (2 decks)

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