Colorado Reader March 2020: Building Blocks Fuel Your Fun | Page 2

What’s On Your Plate Fruit: Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. Choose whole or cut up fruits more often than fruit juice. Use fruits as snacks, salads or desserts. Vegetables: Vegetables may be raw or cooked; fresh, frozen, canned, or dried/ dehydrated; and may be whole, cut-up, or mashed. Based on their nutrient content, vegetables are organized into 5 subgroups: dark-green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables. Protein: All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Try eating protein that has been grilled, broiled or roasted. Fruit q q q q q q q q q q q q q q berries apples oranges nectarines melon small banana mango grapefruit grapes peaches _______________ _______________ _______________ _______________ Vegetables q q q q q q q q q q q q q q carrots tomatoes cucumbers snap peas baby bell peppers broccoli asparagus zucchini salad greens cabbage _______________ _______________ _______________ _______________ Grains: Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, breakfast cereals, grits, and tortillas are examples of grain products. Foods such as popcorn, rice, and oatmeal are also included in the Grains Group. Dairy: All fluid milk products and many foods made from milk that retain their calcium content, such as yogurt and cheese, are part of the Dairy Group. Calcium-fortified soy beverage is also included. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not part of the Dairy Group. Look through each of the food groups below. Check off your favorite foods and add more choices in each group. Protein q q q q q q q q q q q q q q beef pork chicken turkey fish eggs peanut butter beans nuts soy _______________ _______________ _______________ _______________ 2 - Colorado Agriculture in the Classroom Grains q q q q q q q q q q q q q whole grain bread english muffins brown rice beans whole grain cereal oatmeal tortillas whole grain pasta whole grain crackers _______________ _______________ _______________ _______________ Dairy q q q q q q q q q q q q q milk yogurt cheese kefir flavored milk cottage cheese frozen yogurt lactose-free milk soy milk, fortified and unsweetened _______________ _______________ _______________ _______________