Introduction
VIII
Chapter 7
The Foods You Eat
213
You need to know how to count the foods you eat from each of the food
groups in MyPlate.
7-8
Cup and Ounce-Equivalents
Grains
Count as one ounce-equivalent:
1 slice of whole-wheat bread
1 cup of ready-to-eat cereal
5–7 small crackers
½ cooked pasta or rice
Vegetables
Count as one cup:
1 cup broccoli, raw or cooked
1 large tomato
1 medium baked potato
2 cups romaine lettuce
Fruits
Count as one cup:
1 cup canned fruit or fruit juice
1 small apple or medium banana
½ cup dried apricots
¼ of a medium cantaloupe
Dairy
Count as one cup:
1 cup fat-free or low-fat milk or yogurt
1½ ounces natural cheese
2 ounces processed (American) cheese
1
3
cup shredded cheese
Protein
Count as one ounce-equivalent:
1 ounce cooked lean meat, poultry, or fi sh
1 egg
½ ounce of nuts
1 tablespoon peanut butter
¼ cup dried beans or peas
½ ounce sunfl ower seeds, hulled!!
Chapter 7 The Foods You Eat 201
The Th T NNutrientsstenirtu Th Th e N N i t i t s
Functions Sources
Proteins
! Needed for growth and repair of body tissues.
! Help body organs function and stay in good condition.
! Supply energy.
Meat, eggs, poultry, fi sh, legumes,
peanuts, nuts, seeds, milk, cheese, and
yogurt.
Carbohydrates
! Supply energy.
! Provide fi ber to aid in digestion and remove body wastes.
Breads, cereals, rice, pasta, fruits,
vegetables, legumes, and sugar and
other sweets.
Fats
! Provide energy.
! Insulate the body.
! Cushion body organs.
! Help promote growth and healthy skin.
Oil, butter, margarine, salad dressing,
meat, poultry, eggs, cheese, nuts, and
peanut butter.
Vitamins
Vitamin A
! Helps with normal vision.
! Helps keep body tissues healthy.
! Helps with growth.
Dark green vegetables, deep yellow or
orange vegetables and fruits, and eggs.
B Vitamins (thiamin, ribofl avin, niacin)
! Help your body use other nutrients in food for energy.
! Help keep skin, hair, muscles, and nerves healthy.
! Help keep appetite and digestion normal.
! Help your body use oxygen more effi ciently.
Meat, poultry, fi sh, eggs, whole-grain
and enriched breads and cereals, milk,
cheese, yogurt, and ice cream.
Vitamin C
! Helps keep gums healthy.
! Helps cuts and bruises heal.
! Helps your body fi ght infections.
! Helps with growth.
Oranges, grapefruit, lemons, limes,
tangerines, berries, papaya, melons,
broccoli, spinach, peppers, kale,
collards, mustard greens, turnip greens,
potatoes, tomatoes, and cabbage.
Minerals
Calcium
! Helps build strong, healthy bones and teeth.
! Helps the heart beat properly.
! Helps muscles move.
Milk, cheese, yogurt, ice cream, leafy
green vegetables, and fi sh with tiny bones.
Iron
! Helps blood carry oxygen.
! Helps cells use oxygen.
Meat, eggs, liver, legumes, and whole-grain
and enriched breads and cereals.
Water
! Carries nutrients to the cells and wastes away from cells.
Helps regulate body processes such as digestion.
Helps maintain normal body temperature.
! Helps cells operate.
Milk, juices, soups, drinking water, juicy
fruits and vegetables, and some solid
foods.
Knowing the functions and sources of nutrients can help you eat nutritiously.
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Chapter 4 Managing Daily Living 127
Handling Stress
Some people set too many goals. They do not have enough time and
energy to meet their goals. This can cause stress.
Stress
is emotional,
mental, or physical tension felt when faced with change. You can feel stress
when you are in a new setting. Stress can
also be caused by having too much to do.
When you are feeling stressed, your
hands may become sweaty. Your heart
may beat rapidly. You may even feel
dizzy. These are all physical signs of
stress. There are also emotional signs of
stress. They include crying easily or acting
bored, cranky, or depressed. People react
differently to stress.
The leading cause of stress is change.
When you are in a new setting, it is normal
to feel uncomfortable. Moving to a new
school or neighborhood is very stressful
for many teens. Divorce, death, and illness
can also cause stress. These events may
cause changes in your family. A change in
your family can be very hard to accept.
Following a healthful lifestyle can
help reduce stress. You will be better able
to cope with problems and changes if you
feel your best. When you are tired, do not
have enough energy, or do not eat right,
situations may seem worse than they
really are. Everyday problems may seem
bigger. They may not be as easy for you
Succeed u c e in i Life e
Managing Your Stress
There are other actions you can take to manage your stress. You can practice
good time management skills. You can prepare for events ahead of time. If getting
ready for school is stressful, choose your clothes the night before. If you are worried
about being in a new place, learn as much about it ahead of time as possible.
Take time to relax and have fun. Physical activity can help you cope with
stress. Solving puzzles, playing games, and reading can take your mind off
your stress. Many people tell their problems to their pets. Sometimes, just
taking a walk will make you feel better. Many teens like listening to music when
they are feeling stressed. Hobbies can be relaxing, too. What actions can you
take to better manage your stress?
Talking with someone you trust can help
you deal with stress.
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Chapter 2 Learning About Children 69
Preschoolers
are children between
the ages of three and fi ve years. During
this time, preschoolers are gaining greater
independence moving about, talking,
playing with others, and expressing
emotions. Their bodies grow and develop
in many different ways. See 2-14. They
gain greater ability to think, reason, and
use language. Preschoolers tend to be more
social and agreeable than toddlers. They
are better able to express their emotions.
Physical
Development
Preschoolers do not grow as fast as
infants and toddlers. They gain weight
slowly while growing taller. This makes
them look slimmer.
The larger muscles of the arms and legs
grow stronger during the preschool years.
This allows preschoolers to enjoy active play.
Preschoolers can climb trees or run up and
down sidewalks. They can ride tricycles and
use swings. These activities help preschoolers
learn to control use of their large muscles.
During the preschooler stage, children grow taller.
2-14
Eco-friendly Play Dough
Making homemade play dough is
not only a fun activity for young children,
but it saves money, contains nothing
toxic, and is biodegradable.
Ingredients
1 cup fl our
1 cup warm water
½ cup salt
1 tablespoon vegetable oil
2 tablespoons cream of tartar
a few drops of food coloring
Mix all ingredients together, and stir
over low heat. The dough will begin to
thicken and look like mashed potatoes.
Remove the pan from heat when dough
pulls away from the sides and clumps.
Allow it to cool enough to handle. Knead
the dough on waxed paper until smooth
and add food coloring. Always wash your
hands before working with the dough.
Store in airtight container in refrigerator.
E
Think Green
Explore life skills that promote success now
and in the future.
Succeed in Life
Environmental features suggest ways to
raise student awareness.
Think Green
Colorful charts bring
chapter content
to life and make
concepts clearer.
Charts