WorksheetsDo Now: Reflecting on Meals
Total questions: 55
Worksheet time: 28mins
Which statement best describes an empty calorie?
Calories with vitamins and minerals included
Calories that are high but offer no nutrients
Calories that are low and packed with fiber
Calories from fruits rich in antioxidants
Which item is the clearest example of an empty-calorie food?
Grilled chicken without sauce
Fresh apple with skin
Chocolate candy bar
Steamed broccoli florets
You’re choosing a drink after practice. Which choice avoids empty calories while still hydrating?
Sugary sports drink like Gatorade
Plain cold water
Regular soda with ice
Sweet iced tea
A friend says cookies are healthy because they give energy. Using the idea of empty calories, what is the best response?
Energy means the food has high protein and fiber
Energy is good, but cookies lack nutrients
Cookies provide vitamins and minerals for growth
Empty calories are only in drinks, not foods
Which nutrient mainly provides quick energy for everyday activities?
Carbohydrates provide quick usable energy
Proteins provide slow reserve energy
Fats provide immediate burst energy
Minerals provide rapid daily energy
Which nutrient is primarily used for long-term energy storage?
Carbohydrates for long-term storage
Fats for long-term energy storage
Proteins for long-term storage
Vitamins for energy storage
Which pair best supports growth and repair of body tissues?
Proteins and minerals like calcium
Carbohydrates and water intake
Fats and antioxidants from fruits
Sugars and dietary fiber
Vitamin D helps the body mainly by supporting which function?
Muscle growth and calcium absorption
Immediate energy from carbohydrates
Short-term energy from proteins
Faster fat breakdown during rest
Which foods are most linked to stronger immune system function?
Refined grains and sugary snacks
Fruits, vegetables, whole grains
High-fat meats and cheeses
Processed oils and salty chips
Proteins can contribute to energy. What type of energy do they mainly provide?
Quick energy for short tasks
Long-term stored energy
No energy contribution at all
Only energy during sleep
A student wants quick energy before a sprint. What should they focus on?
Healthy carbohydrates before activity
High-fat foods for storage
Extra vitamins for fuel
Minerals like calcium for energy
Which statement about minerals like calcium is most accurate?
They build and maintain bones
They store quick-use energy
They mainly fight infections
They convert fat into sugar
Why are antioxidants helpful for health?
They strengthen immune defenses
They store long-term energy
They replace protein in muscles
They act exactly like calcium
After exercise, which combination best supports muscle repair?
Protein with minerals like calcium
Fats with refined sugars
Vitamins without any protein
Only carbohydrates and water
A balanced lunch includes whole grains, vegetables, and lean protein. Which benefit is most immediate during class?
Steady energy for learning
Increased fat storage only
Bone repair without nutrients
Immune suppression during study
If someone eats mostly processed snacks, which function is most likely weakened?
Immune defense against infections
Long-term energy storage capacity
Calcium absorption into bones
Protein synthesis in muscles
Match each nutrient to its primary role.
Carbs – quick energy; Fats – stored energy; Proteins – repair
Carbs – bone growth; Fats – immune strength; Proteins – storage
Carbs – storage; Fats – quick energy; Proteins – immunity
Carbs – immunity; Fats – bone growth; Proteins – hydration
Which statement best describes fruits in a healthy diet?
High in fat and sodium content
Low in fat, sodium, and calories
High in added sugar and salt
Low in vitamins and minerals
Which nutrient from fruits helps maintain healthy blood pressure?
Vitamin C in citrus fruits
Potassium in many fruits
Fiber in whole fruit skins
Calcium in fortified juice
Which is a realistic example of a potassium-rich fruit?
Bananas and prunes
Apples and blueberries
Grapes and strawberries
Pears and cranberries
What is one main benefit of fiber found in fruits?
Raises blood cholesterol
Reduces blood cholesterol
Increases tooth decay
Raises blood pressure
Vitamin C in fruits primarily helps with which function?
Energy storage in fat
Growth and repair of tissues
Bone mineral hardening
Protein digestion in stomach
Which health effect is linked to fiber in fruits?
Higher risk of heart disease
Lower risk of heart disease
More sodium retention
Lower immune response
Which daily fruit amount is recommended for girls ages 9–13?
0.5–1 cup per day
1.5–2 cups per day
2.5–3 cups per day
Over 3 cups per day
Which daily fruit amount is recommended for boys ages 9–13?
1–1.25 cups per day
1.5–2 cups per day
2–2.5 cups per day
Over 3 cups per day
Which serving counts as one cup of fruit?
Half cup fresh fruit
One cup fresh or canned fruit
Two cups fruit juice
Quarter cup dried fruit
How much dried fruit equals one cup of fruit?
One full cup dried fruit
Three quarters cup dried fruit
Half cup dried fruit
One third cup dried fruit
Which statement about 100% fruit juice is correct?
Half cup counts as one cup
One cup counts as one cup
Two cups count as one cup
It never counts as fruit
If a student wants to support healthy gums after a mouth injury, which fruit nutrient should they prioritize?
Fiber from skins and seeds
Potassium from bananas
Vitamin C from citrus
Sodium from processed fruit
A family aims to lower cholesterol through fruit choices. Which plan best matches that goal?
Choose fiber-rich whole fruits
Drink only 100% fruit juice
Avoid fruits high in potassium
Replace fruit with sugary snacks
You track your fruit intake: 0.5 cup raisins at lunch and 1 cup fresh peaches at dinner. What total cup-equivalent is that for the day?
One cup total
One and a half cups total
Two cups total
Two and a half cups total
An eighth grader with high blood pressure wants to use fruit to help manage it. Which choice is most aligned with this goal?
Increase sodium-rich snacks
Choose potassium-rich fruits
Avoid fruits with fiber
Replace fruit with desserts
Which fruit is highlighted for boosting the immune system and promoting heart, skin, and digestive health?
Kiwi is noted for those benefits
Apple is noted for those benefits
Orange is noted for those benefits
Banana is noted for those benefits
A friend wants to improve heart health and manage weight. Which fruit from the list best fits both goals?
Kiwi supports heart and digestion
Apple supports heart and weight
Orange supports heart and hydration
Grapes support heart and energy
You are planning snacks to strengthen immunity and maintain hydration during sports. Which choice uses evidence from the listed benefits?
Choose kiwi for immunity and skin
Choose apple for gut and weight
Choose orange for vitamin C and hydration
Choose pear for fiber and minerals
What is a key role of Vitamin A from vegetables?
Builds strong bones and teeth
Keeps eyes and skin healthy
Speeds up muscle recovery
Prevents dehydration in summer
Which statement about fiber in vegetables is most accurate?
It provides essential fats
It supports digestion and fullness
It replaces all dietary proteins
It causes high calorie intake
A student wants better digestion and eye health together. Which single vegetable from the set best meets both goals?
Carrots for eyes and digestion
Peppers for eyes and digestion
Lettuce for eyes and digestion
None provides both eyes and digestion
You are planning a lunch to stay hydrated and manage weight while supporting bones. Which vegetable should you choose as the main ingredient?
Carrots for hydration and weight
Peppers for hydration and bones
Lettuce for hydration and bones
None helps hydration and bones
Which nutrient from grains helps carry oxygen in the blood?
Iron from grains supports oxygen transport
Fiber from grains carries oxygen in blood
Magnesium from grains moves oxygen in blood
B vitamins from grains carry oxygen in blood
What do complex carbohydrates from grains mainly provide for the body?
Immediate protein for muscle building
Long-lasting energy for daily activities
Extra sodium for fluid balance
Hormones for growth and repair
Which statement best describes the role of B vitamins from grains?
They help release energy from protein, fat, and carbs
They mainly build bones and teeth structure
They carry oxygen like hemoglobin proteins
They store energy as body fat reserves
Magnesium from grains is most directly linked to which function?
Building bones and releasing energy from muscles
Transporting oxygen throughout the bloodstream
Breaking down fiber into simple sugars
Producing complex carbohydrates for cells
A key health benefit of regularly eating grains is to:
Reduce the risk of some diseases over time
Eliminate all dietary fats from meals
Increase sodium to prevent dehydration
Replace fruits and vegetables completely
Which set lists nutrients commonly provided by grains?
Complex carbohydrates, fiber, B vitamins, minerals
Proteins, vitamin C, omega-3 fats, calcium
Simple sugars, vitamin D, iodine, water
Cholesterol, vitamin A, fluoride, protein
Which serving equals one ounce of grains?
One slice of bread or one cup cereal
Two slices of bread or half cup pasta
Half slice bread or two cups cereal
One cup cooked rice or one cup pasta
A student ate 1 slice of bread, 1 cup of cereal, and 1/2 cup cooked rice. How many grain ounces did the student consume?
Three ounces from those servings
Two ounces from those servings
Four ounces from those servings
One ounce from those servings
Which grain is specifically noted for improving blood sugar control?
Wheat supports blood sugar control
Rice manages blood sugar levels
Corn balances blood sugar spikes
Oats stabilize blood sugar swings
A student wants more energy for sports while also aiding digestion. Which grain best matches this goal?
Rice provides energy and aids digestion
Wheat boosts energy and aids digestion
Corn provides energy and aids digestion
Barley provides energy and aids digestion
Which protein choice should be limited based on fat content?
Fatty cuts of beef, pork, and lamb
Skinless chicken breast
Beans and lentils
Baked white fish
Which item is listed among proteins to avoid or limit?
Regular sausage, hot dogs, and bacon
Grilled turkey without skin
Low‑fat yogurt and kefir
Roasted chickpeas snack
Which ground beef range is suggested to stay away from?
75–85% lean ground beef
90–95% lean ground beef
100% lean ground beef
70% lean ground beef only
Which statement about daily protein needs is accurate for ages 9–13?
Girls need about 4–6 ounces per day
Boys need under 3 ounces per day
Girls and boys both need 8–10 ounces
Needs do not depend on activity level
Which protein source is described as essential for muscle growth and repair?
Steak, known for muscle support
Chicken, known for bone support
Tofu, known for cancer risk lowering
Fish, known for brain support
Which benefit is linked specifically to chicken in the slide?
Supports bone health and low in fat
Essential for muscle growth and repair
Lowers risk of certain cancers
Helps with weight management strongly
