Food Groups Flashcards
(118 cards)
1
Q
Cereals (cold)
A
Starch
Puffy/holes: 2 handfuls = 1 starch
Dense: 1/2 handful = 1 starch
2
Q
Granola
A
Starch
1/2 handful = 1 starch
1 handful = 1 starch, 1 fat
3
Q
Hot Cereal (Oatmeal, Cream of Wheat, Grits)
A
Starch
1/2 handful, dry = 1 starch
1 handful / 1 packet, cooked = 1 starch
4
Q
Breadstick
A
1 plain = 1 starch
1 garlic with butter/oil = 1 starch, 1 fat
5
Q
Cornbread
A
1/2 handful = 1 starch, 1 fat
6
Q
Bread (sliced)
A
1 flat hand (standard thickness) = 1 starch
7
Q
Bagels
A
1/2 of bagel or 1 flat hand = 1 starch
Whole bagel = 2 starch
8
Q
Pancakes, Waffles & French Toast
A
1 flat hand (standard thickness) = 1 starch
9
Q
Pita Bread
A
1 pita = 1 - 2 starch, depending on brand
10
Q
English Muffin
A
1 English muffin = 1 starch
11
Q
Hamburger & Hotdog Buns
A
1 whole bun is 1 flat hand = 1 starch
12
Q
Dinner roll/King’s Hawaiian Roll
A
1 handful = 1 starch
13
Q
Standard chips
A
1 handful = 1 starch
1 overflowing handful = 1 starch, 1 fat
14
Q
Baked chips
A
1 handful = 1 starch
15
Q
Crackers (Wheat Thins, Triscuits, Ritz, Cheez-its, Goldfish Crackers, Pretzels, etc.)
A
1 handful = 1 starch
16
Q
Popcorn
A
3 overflowing handfuls = 1 starch
17
Q
French Fries & Tater Tots
A
Baked: 1 handful = 1 starch
Fried: 1 handful = 1 starch, 1 fat
18
Q
Tortillas
A
(2) 4 inch = 1 starch
6 inch = 1 starch
8 - 10 inch = 2 starch
12 inch = 3 starch
19
Q
Cooked Pasta
A
1 handful = 1 starch
20
Q
Quinoa
A
1 handful = 1 starch
21
Q
Couscous
A
1 handful = 1 starch
22
Q
Rice (all kids prepared as directed)
A
1 handful = 1 starch
23
Q
Tabouli
A
1 handful = 1 starch
24
Q
Potato (cooked, baked, mashed, roasted, etc.)
A
1 handful = 1 starch
25
Sweet Potato / Yams
1 handful = 1 starch
26
Corn (canned or off the cob)
1 handful = 1 starch
27
Green Peas (canned, fresh/frozen)
1 handful = 1 starch
28
Squash (Winter/butternut, cooked, etc.)
1 handful = 1 starch
29
Succotash
1 handful = 1 starch
30
Beans (black, navy, pinto, garbanzo, lentils, refriend beans)
1 handful = 1 starch or 1 protein
31
Syrup (chocolate, maple, strawberry, etc.)
3 fingers = 1 starch
32
Chicken, Beef, Pork, Turkey, Lamb, etc. (whole, ground, and pre-cooked)
1/2 handful / 2 fingers = 1 protein
1 palm of hand = 3 - 4 protein
33
Fish (Mahi, Grouper, Salmon, Tilapia, Tuna Steak, Shrimp, Shellfish, etc.)
1/2 handful / 2 fingers = 1 protein
1 palm of hand = 3 - 4 protein
34
Breakfast Meals (Bacon, Turkey Bacon, Sausage, Turkey sausage, Ham, etc.)
1/2 handful / 2 fingers = 1 protein
35
Eggs
1 whole egg = 1 protein
36
Canned Fish/Meat
1/2 handful = 1 protein
37
Deli Meat
4 fingers = 1 protein
38
Hotdog
1 "ballpark" hot dog = 1 protein, 1 fat
39
Sausage (brats, Italian, Polish)
1 link = 2 protein, 2 fat
40
Pepperoni, Dry Salami
1/2 handful/2 fingers = 1 protein
41
Hamburger Patty, Turkey Burger (Frozen pre-made patties)
1 patty = 3 - 4 protein
1 palm of hand = 3 - 4 protein
42
Breaded chicken patties, Chicken nuggets, Chicken Fingers, Fish Sticks
2 - 3- food groups
Based upon brand, size and preparation method.
43
Corn dog
1 dog = 1 starch, 1 protein, 1 fat
44
Pot stickers
2-4 food groups
Based upon individual brand / serving size
45
Egg rolls
2-4 food groups
Based upon individual brand/serving size
46
Greek Yogurt (plain or flavored)
1 handful or 1 sing-serve container = 1 dairy OR 2 protein
47
Sliced/Shredded Cheese (mozzarella/provolone, cheddar, mexican, jack, parmesan, etc.)
1/2 handful = 1 protein
3 fingers = 1 fat
1 handful = 1 dairy
48
Babybel / String Cheese
1 each = 1 protein
2 each = 2 protein or 1 dairy
49
Cottage Cheese
1/2 handful = 1 protein
50
Nuts
2 thumbs = 1 fat
1/2 handful = 1 protein
51
Nut butters
1 thumb = 1 fat or 1 protein
3 fingers = 1 protein, 2 fats
52
Trail Mix
1/2 handful = 1 protein
53
Beans (all varieties)
1 handful = 1 starch OR 1 protein
54
Lentils
1 handful = 1 starch OR 1 protein
55
Edamame, shelled
1 handful = 1 starch OR 1 protein
56
Falafel
1 handful = 1 protein
57
Tofu, Tempeh, Veggie Crumbles
4 fingers or 1 handful = 1 protein
58
Tofurkey (deli meat, pepperoni, sausage, hot dog, etc.)
4 fingers or 1 handful = 1 protein
59
Veggie patties, any varieties
Veggie "meat" balls
Veggie tenders
Veggie Breakfast "meats"
2 - 4 food groups
Basedd on individual brand/serving size
60
Impossible Burger
1 patty = 3 protein, 2 fat
61
Beyond Burger
1 patty = 3 protein, 2 fat
62
Dips: Guacamole, ranch, onion, hummus
3 fingers = 1 fat
63
Spreads: Mayo, Butter
1 thumb = 1 fat
64
Sauces: Oil-based (eg., pesto)
2 thumbs = 1 fat
65
Creamy (alfredo, vodka sauce, curry, hollandaise, stroganoff, bechamel, etc)
3 fingers = 1 fat
66
Creamy (ranch, thousand island, blue cheese, etc.)
2 thumbs = 1 fat
67
Non-cream-based (Italian, French, Balsamic, Vinaigrette, Greek, etc.)
2 thumbs = 1 fat
68
Sour cream & Cream Cheese, Shredded Cheese
3 fingers = 1 fat
69
Soft, crumbled cheeses (goat, feta, blue)
2 thumbs = 1 fat
70
Cream, Creamer, half and half
2 thumbs = 1 fat
71
Avocado
3 fingers = 1 fat
72
Oil
1 thumb = 1 fat
73
Nuts, Seeds, Flax Meal, Olives, Coconut
2 thumbs = 1 fat
74
Nut butters
1 thumb = 1 fat OR 1 protein
3 fingers = 1 protein, 2 fats
75
Cookie butter & nutella
1 thumb = 1 fat OR 3 fingers = 1 starch, 2 fats
76
Fresh/frozen/canned fruit
1 fist = 1 fruit
77
Fruit that is 1 fist or larger (apples, oranges, bananas, pears, etc.)
1 "each" = 1 fruit
78
Fruit that is smaller than 1 fist (kiwi, plum, clementine, etc.)
2 "each" = 1 fruit
79
Dried fruit
1/2 handful = 1 fruit
80
Fruit juice
1 fist = 1 fruit
81
Pureed Fruit (ex: apple sauce)
1 fist = 1 fruit
82
Raw vegetables (including salad)
1 fist = 1 vegetable
83
Cooked vegetables (including salad)
1 handful = 1 vegetable
84
Carrots, raw or cooked
1 handful = 1 vegetable
85
Tomato or Vegetable Juice
1 handful = 1 vegetable
86
Celery, cucumbers, mushrooms, jicama, water chestnuts, radishes
To taste
87
Milk
1 fist = 1 dairy
88
Chocolate milk
1 fist = 1 dairy, 1 starch
89
Whole milk
1 fist = 1 dairy, 1 fat
90
Greek yogurt (plain or flavored)
1 handful or 1 single-serve container = 1 dairy OR 2 protein
91
Regular yogurt (plain or flavored)
1 handful or 1 single-serve container = 1 dairy
92
Sliced/shredded cheeses
1/2 handful = 1 protein
1 handful = 1 dairy
3 fingers = 1 fat
93
Soft, crumbled cheeses (goat, feta, blue)
2 thumbs = 1 fat
94
Baby bell, String Cheese, Cheese Stick
1 each = 1 protein
2 each = 2 protein OR 1 dairy
95
Cottage Cheese
1/2 handful = 1 protein
96
Almond milk: regular, plain or vanilla
2 fists = 1 dairy
97
Soy Milk (Plain or Flavored) & Chocolate Almond Milk
1 fist = 1 dairy
98
calcium fortified orange juice
1 fist = 1 dairy
99
Sodas
1 can, 7.5-12 oz = 1 starch OR 1 fist = 1 starch
100
Fruit punch, Lemonade, Hot chocolate
1 fist = 1 starch
101
Granola bar, Nutrigrain bar
1 bar = 1 starch
102
Luna, CLIF, Nature Valley, KIND bars
1 bar = 2-3 food groups (starch, fat, protein)
103
Cakes, PIes, Brownies, Donuts, Loaf cakes/bread
1 handful or 1 flat hand = 2-3- food groups (usually starch and fat)
104
Cupcakes
1 each = 2 starch, 1 fat
105
Mini cupcakes
2 each = 2 starch 1 fat
106
Cake pops
1 pop = 2 food groups (starch and/or fat)
107
Ice cream
1 scoop = 1 starch, 1 fat
108
Sorbel or Frozen yogurt
1 handful = 1 starch
109
Frozen bars
1 each = 1-2 food groups (usually starch and fat)
110
Cookies
2-3 food groups (starch and fat)
111
Fruit/jelly-based candy
1/2 handful = 1-2 food groups (usually startch)
112
Chocolate-based candy
1/2 handful = 1 - 2 food groups (usually starch and fat)
113
Jello / Pudding
1/2 handful = 1 starch
114
Pasta-based soup
1 fist = 1 starch
115
Bean / lentil-based (navy bean, lentil soup)
1 fist = 1 starch, 1 protein
116
Vegetable-based (garden veggie, tomato, etc)
1 fist = 2 food groups (typically starch and protein or fat)
117
Casseroles: Tuna, Lasagna, Kugel, Baked Ziti
1 handful = 2 - 3 food groups
118
Condiments
Enough to enhance the taste of the food without covering it up.
