1. Make Your Plate
Great!
A Quiz & Guide to Better Food Choices
Presented by Colleen McCormick and Libby Hugo

2. You’ve heard that Vitamin C is good for
immunity. Which has more Vitamin C?
Medium Orange Red Pepper, raw

3. Red Pepper!
 Oranges: 70 mg per 1 medium orange
 Orange Juice: 61-93 mg per ¾ cup
 Red Pepper: 116 mg per ½ cup cooked
 Red Pepper: 142 mg per ½ cup raw

4. Iron deficiency is the most common form of
nutritional deficiency. Which has more iron?
Black beans Lentils

5. Lentils!
Lentils, cooked: 6.6mg per 1 cup
Black beans, cooked: 3.6mg per 1 cup
 Other sources of iron include chicken,
turkey, beef, pork, and tuna.

6. Calcium is needed through all stages of life.
Which has more calcium?
Milk (reduced fat) Yogurt (plain, skim milk)

7. Yogurt!
Yogurt: 415 mg per 8 oz
Milk:
 293 mg per 8 fl oz (1 cup)
Other sources of calcium include
cheese, fortified orange juice, sardines,
and salmon.

8. Fiber is an important part of a healthy diet,
but it’s often neglected. How many grams of
fiber are recommended for men and for
women?
Men: 19-50 years old Women: 19-50 years old
 16 grams  16 grams
 25 grams  25 grams
 38 grams  38 grams

9. Fiber
 Recommendations:
Men 38g per day Women 25g per day
 However, the average American only consumes:
14 grams of dietary fiber a day!
 Sources of fiber:
Whole grain breads, nuts, seeds, beans,
peas, and fruits & vegetables

10. Omegas!
Nuts for
Which has more omega-3 fatty acids?
Walnuts Flaxseeds

11. Walnuts!
 Walnuts: 2.6g per 1 oz.
 Flax seeds: 1.8g per 1 oz.
 Omega-3 fatty acids help reduce the risk for
heart disease, cancer, and arthritis.
 They also improve mood and memory!

12. Vitamin B12 helps to increase energy,
immunity, & mood, but it’s generally only found
in animal sources. Which source provides more
B12?
Clams Sirloin Beef

13. Clams!
Clams: 84 mcg per 3 oz.
Top sirloin beef: 1.4 mcg per 3 oz.
Other sources of B12 include liver, trout, salmon, milk, and cheese.

14. Potassium helps to reduce the risk of
hypertension. Which has more potassium?
Sweet Potato Banana

15. Sweet Potato!
 Baked Sweet Potato: 694 mg per 1 potato (146g)
 Banana: 422 mg per one medium banana
 Other sources of potassium include tomatoes, potatoes,
beet greens, and white beans.

16. Fill your plate with the good stuff & follow
these tips for a better plate:
Enjoy your food, but eat less.
Make half your plate fruits & vegetables.
Switch to fat free or low-fat (1%) milk.
Make half your grains whole grains.
Read nutrient labels for sodium, fat, sugar,
and cholesterol.
For more information, please visit
ChooseMyPlate.gov

17. Centers for Disease Control and Prevention, 1998. Dietary Sources of Iron.
Retrieved from:
http://www.cdc.gov/nutrition/everyone/basics/
vitamins/iron.html#Iron%20Sources
References
National Institute of Health, 2001. Dietary Supplement Fact Sheet: Iron.
Retrieved from:
http://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
National Institute of Health, 2010. Dietary Supplement Fact Sheet: Calcium.
Retrieved from:
http://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
Colorado State University Extension, 2010. Dietary Fiber.
Retrieved from:
http://www.ext.colostate.edu/pubs/foodnut/09333.html
Tufts University, 2002. Omega-3 Fatty Acids. Retrieved from:
http://www.tufts.edu/med/nutrition-infection/hiv/
health_omega3.html
National Institute of Health, 1998. Dietary Supplement Fact Sheet: Vitamin
B12. Retrieved from:
http://ods.od.nih.gov/factsheets/vitaminb12/
United States Department of Agriculture, 2008. USDA Dietary Guidelines for
Americans: Appendix B-1 Food Sources of Potassium. Retrieved from:
http://www.health.gov/dietaryguidelines/dga2005/
document/html/appendixB.htm
United States Department of Agriculture, 2012. Healthy Eating Tips.
Retrieved from:
http://www.choosemyplate.gov/healthy-eating-tips.html