- This week you will finish your census online using your phone
- You will begin reading about nutrition
- You will practice present perfect tense and “used to” with future tense.
1. Watch this and fill out your census.
https://www.youtube.com/watch?v=O7DjVwWjcNI&t=4s
2.READ THIS
COPIED AND EXCERPTED FROM THE EL CIVICS IL-ADV NUTRITION LESSONS (WITH A FEW EDITS)
Any vegetable or 100% vegetable juice is a member of the vegetable group. Vegetables may be raw, cooked, fresh, frozen, canned or dried. They 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.
Dark green vegetables: bok choy, broccoli, dark green leafy lettuce, romaine lettuce, spinach
Orange and red vegetables: acorn squash, butternut squash, carrots, pumpkin, sweet potatoes
Beans and peas: black beans, black-eyed peas, garbanzo beans, lentils
Starchy vegetables: corn, green peas, green lima beans, potatoes
Other vegetables: artichokes, asparagus, avocadoes, mushrooms, onions
The amount of vegetables you need to eat depends on your age, sex and level of physical activity.
FRUIT
Any fruit or 100% fruit juice is a member of the fruit group. Fruit may be fresh, canned, frozen or dried.
Most fruits are naturally low in fat, sodium and calories. None have cholesterol. Fruit is a source of many essential nutrients including potassium, dietary fiber and vitamin C. Eating sufficient fruit may reduce your cholesterol levels, lower your risk of heart disease, help the body heal cuts and wounds and keep your teeth and gums healthy. There are many other benefits as well. Fruit may be eaten whole, cut up or pureed. In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the fruit group. Examples of one cup of fruit are one small apple, one inch-thick wedge of watermelon or one large peach.
Eat many different kinds of fruit. Different fruit have different nutrients. An apple is not the same as a banana, which is different than a peach.
Women age 19 to 30 and men of all ages should have 2 cups of fruit per day. Women over 30 should have at least 1.5 cups per day.
When eating canned fruit, select fruit canned in 100% fruit juice or water rather than syrup.
Make fruit easier to eat and more convenient. Consider buying pre-cut packages of fruit (such as melon or pineapple chunks.)
GRAIN
Any food that is made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas and grits are examples. Grains are divided into two groups: whole grains and refined grains.
Whole grains contain the entire grain kernel: bran, germ and endosperm. Examples include whole wheat flour, bulgur, oatmeal, whole cornmeal and brown rice.
Refined grains have been milled, a process that removes the bran and germ. This improves their shelf life, but it also removes dietary fiber, iron and many B vitamins. Examples include white flour, white rice, de-germed cornmeal and white bread.
The USDA recommends that people eat at least 3 ounces of whole grain bread, cereal, crackers, rice or pasta every day. In general, 1 slice of bread, 1 cup or ready-to-eat cereal or ½ cup of cooked rice, cooked pasta or cooked cereal can be considered as 1 ounce equivalent from the Grains Group.
The USDA says that refined grains are not as healthy as whole-grain foods.
PROTEIN
All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts and seeds are part of the protein food group. (Beans and peas are also part of the vegetable food group.) The USDA recommends that you eat a variety of protein foods, including at least 8 ounces of cooked seafood each week. Young children need less, depending on their ages and calorie needs. The advice to consume seafood does not apply to vegetarians. Vegetarian options in the protein food group include beans and peas, processed soy products and nuts and seeds.
Protein group foods provide essential nutrients, including protein, B vitamins, vitamin E, iron, zinc and magnesium. Protein builds bones, muscle, cartilage, skin and blood. Iron carries oxygen in the blood. Zinc helps the immune system. The USDA suggest that your meat and poultry choices be lean or low-fat. Foods that are high in saturated fat may contribute to bad health.
What counts as an ounce or its equivalent? In general, 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter or ½ ounce of nuts or seeds equals one ounce from the protein food group.
DAIRY
All fluid milk products and many foods made from milk are considered part of this food group. The USDA says most Dairy group choices should be fat- free or low-fat. Foods made from milk that retain their calcium content are part of the group. Soymilk that has added calcium is also part of the diary groups.
Consuming dairy products provides health benefits especially improved bone health. Foods in the diary group provide nutrients that are vital for health and maintenance of your body. These nutrients include calcium, potassium, vitamin D and protein.
In general 1 cup of milk, yogurt or soymilk, 1 1/2 ounces of natural cheese or 2 ounces of processed cheese can be considered as 1 cup from the Dairy Group.
2. Listen to this reading of the words above. Study the meaning of the words you don’t know.
https://www.youtube.com/watch?v=8IESqH-RZp0
3. Take this quizlet to test yourself