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
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berries
apples
oranges
nectarines
melon
small banana
mango
grapefruit
grapes
peaches
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Vegetables
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carrots
tomatoes
cucumbers
snap peas
baby bell peppers
broccoli
asparagus
zucchini
salad greens
cabbage
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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
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beef
pork
chicken
turkey
fish
eggs
peanut butter
beans
nuts
soy
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2 - Colorado Agriculture in the Classroom
Grains
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whole grain bread
english muffins
brown rice
beans
whole grain cereal
oatmeal
tortillas
whole grain pasta
whole grain
crackers
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Dairy
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milk
yogurt
cheese
kefir
flavored milk
cottage cheese
frozen yogurt
lactose-free milk
soy milk, fortified
and unsweetened
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