1. What is the difference between whole and refined grain?

• Whole grains are whole, they haev all of their parts- bran, germ, and endosperm. Its important because bran and germ contain a lot of the vitamins and minerals your body needs.
• Refined grains are like white flour and white rice, these don't contain the bran and germ. When grain is refined those are removed "vitamins" and "minerals" are added back in after the milling process.
• The difference is nutritional value. Removing bran and germ from whole grains isn't a good thing because its robbing your body from the nutrients your body needs and replacing it with starch and empty calories.

   2.   When referring to refined grains, what does enriched mean? Why are these foods often 'enriched'? What does the enrichment process not replace? Why does this matter?

• Enriched, when referring to refined grains means everything natural, except the endosperm, is being stripped out of it.
• Foods are enriched to add vitamins and minerals that could've been missing.
• Enriched foods have nutrients added that were originally lost during the process.
• The original vitamins and minerals aren't replaced.
• This matters because your not getting the  real nutrients your body needs.

   3. What counts as a vegetable serving? Identify the 5 categories of vegetables and provide examples for each. Why is it important to comsume a variety of vegetables.?

• 1-1 1/2 cups counts as a full serving of vegetables a week.
• 5 broccoli florets
• 10 baby carrots
• 1 roma tomato
• 3/4 cup of tomato juice/vegetable juice
• 1/2 of a baked potato
• 1 ear of corn
• 4 slices of onion

   4. What counts as a fruit serving?

• 1-1 1/2 cups is a serving.
• 1 banana
• 6 stawberries
• 2 plums
• 1 apple
• 1 peach
• 1/2 cup of fruit juice

   5. What foods are included in the milk, cheese and yogurt group?

• Milk: All fluid milk; skim, low fat(1%), reduced fat(2%), and whole milk(vitaminD).
• Milk Based Desserts: Pudding, ice milk, ice cream, and frozen yogurt.
• Cheese: Cheddar, mozzarella, swiss, parmesan, ricotta, and cottage cheese.
• Yogurt: Fat free, low fat, reduced fat, and whole milk yogurt.

   6. What foods are included in the meat, poultry, fish, dry beans, and nuts group? Why is it so important to make lean or low fat choices from this group?

Meats:

Lean Cuts: 

• Beef
• Ham
• Lamb
• Veal
• Pork

Game Meats:

• Bison
• Rabbit
• Venison

Lean Ground Meats:

• Beef
• Pork
• Lamb

Organ Meats:

• Liver
• Giblets

Poultry:

• Chicken
• Duck
• Goose
• Turkey

Eggs:

• Chicken
• Duck

Nuts and Seeds:

• Almonds
• Cashews
• Hazelnuts
• Mized nuts
• Peanuts
• Peanut Butter
• Pecans
• Pistachios
• Walnuts
• Pumpkin Seeds
• Sunflower Seeds
• Sesame Seeds

Fish:

Finfish:

• Catfish
• Cod
• Flounder
• Haddock
• Halibut
• Herring
• Mackerel
• Pollock
• Porgy
• Salmon
• Sea Bass
• Snapper
• Swordfish
• Trout
• Tuna

Shellfish:

• Clams
• Crab
• Crayfish
• Lobster
• Mussels
• Octopus
• Oysters
• Scallops
• Squid
• Shrimp

Canned Fish:

• Anchovies
• Clams
• Tuna
• Sardines

  7. What are oils?

Common Oils:

• Canola Oil
• Corn Oil
• Cotton Oil
• Olive Oil
• Safflower Oil
• Soybean Oil
• Sunflower Oil

Foods That Have High Oil In Them:

• Nuts
• Olives
• Some fish
• Avocados

   8. What're discretionary calories?

• Extra's in calories that can be used on luxuries like solid fats, added sugars and alcohol.