Healthy Eating Guidelines for Young People

Food Groups

Serving Sizes

Food Swaps

How much should I eat of each type of food each day?

Multiple Choice

The recommended number of servings of vegetables each day for young people is

• less than 3 servings

• at least three servings

• at least 4 servings

• at least 5 servings

Multiple Select

A portion serving of fresh fruit salad should be -

• 1/3 cup

• 1/2 cup

• 3/4 cup

• 1 cup

Multiple Select

Young people should have at least ___ servings of breads and cereals?

• 2 servings

• 4 servings

• 6 servings

Multiple Select

As children age, they are encouraged to eat more wholegrain options. Choose the best examples -

• 1 cup cornflakes (30 g)

• 2 breakfast wheat biscuits (34 g)

• 2 plain sweet biscuits (14 g)

• ½ cup porridge (130 g)

• ½ cup muesli (55 g)

Multiple Choice

Choose vegetables from all the colours of the rainbow.

• True

• False

Fill in the Blank

A good plant based example of a meat alternative or substitute is -

Multiple Choice

Three meals and only two small snacks, at regular times during the day, are recommended for young people.

• True

• False

Multiple Select

Which practices contributes to healthy meal patterns for NZ young people?

• Young people need a nutritious breakfast and a healthy lunch every day.

• Encourage nutritious family/whānau dinners, during which everyone eats together.

• Offer mainly healthy and nutritious snacks.

• Provide HFSS (high sugar, salt) foods that are energy-dense and low in nutrients.

Multiple Choice

Young people's consumption of milk and milk products must be at least

• 2 servings

• 3 serving

• 4 servings

Multiple Select

Which milk or milk product has the correct serving portion?

• Glass of milk or calcium-fortified milk alternative (250 ml)

• Pottle of yoghurt (150 g)

• 4 slices of cheese (80 g)

Multiple Select

Healthy fruit juice should be-

• 1 cup (250 ml)

• no-added-sugar

• freshly squeezed

• flavoured only