(I break things up into smaller pieces. To view requirement 2 all together pasted straight from the BSA scroll to the bottom of the page).
GET READY . . .
Download and Print: 2016 REQUIREMENT 2 WORKSHEETS (They are more realistic than the BSA version). Download it to see it properly and print.
GET SET . . .
KEEP IN MIND: There's a lot of information in this requirement. You are supposed to complete your meal planning and cooking requirements using the information in the 1st 3 requirements. You need to retain this. Use the resources listed to help you remember it, not just for this merit badge but hopefully for LIFE.
GO!
2a. EXAMPLES AND SERVING SIZES OF EACH FOOD GROUP:
Using the MyPlate food guide***, give
five examples for EACH of the following food groups, the recommended number
of daily servings, and the recommended serving size: Fruits, Vegetables, Grains, Proteins, Dairy
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- TIPS:
- The goal of this requirement is:
- for you to learn how much of each food group YOU need in a day,
- for you to become familiar with what foods fall into what group and
- for you to have a good idea what an appropriate amount of that food, for you, looks like.
- Keep in mind, that they have not updated the language for this requirement and MyPlate doesn't say things in quite the same way. They don't really talk serving sizes on MyPlate, they just tell you how many cups or ounces you should have in a day and how much of different foods count as a cup or half cup. As long as you accomplish the goals don't worry about how the requirement is worded.
From here down I have not updated yet. They have changed MyPlate a lot so it may be easier to navigate and maybe you wont' need my shortcuts. I'll get to it as soon as I can . . . NOPE they've made it IMPOSSIBLE!!
- RESOURCES:
- I've been told that MyPlate is not that user friendly, but it DOES have the information you need. There is the wording difference and they don't make it easy. If you want to learn to navigate their craziness:
- Go to MyPlate.
- Scroll down and look at the menu on the left. Click the food group you need.
- On that page you should be able to find all the information you need, but you'll need to click on the + to view the helpful charts.
- OR, I've also put the links to each food group page below. Click on the heading for some basic information about each group or on the subject below it for more detailed information. The ones most relevant to this requirement are listed at the top of each section.
FRUIT1. Click the link above to take you to the "All About Fruit Page".
2. Click the "Daily Fruit Table" Banner. This will show you how much fruit you should have on a daily basis based on your gender and age.
3. Click the "Cup of Fruit" Banner which will show you how to estimate what counts as a cup (or other amount) for different fruits.
For example, 16 grapes, 1 small banana, 4oz applesauce each count as 1/2 cup of fruit.
4. If you still need ideas for examples of fruit you can go to the Fruit Gallery, which is an inexplicably lame and cumbersome feature compared to what it used to be. It used to show you what the serving size looked like. Now it just shows you a picture of the fruit whatever size it happens to come in. Like we don't know what an apple looks like. Sorry, it WAS a pretty cool feature with a lot of information and now it's just super lame! Why USDA?
5. Visit this page for "Tips to help you eat fruits". There's more to consider than just quantity.
6. Visit here to learn "Why it is important to eat fruit."
More resources about fruits:
Focus on Fruits: 10 Tips to Help you Eat More Fruit PDF
Focus on Fruits: 10 Tips to Help you Eat More Fruit PDF
1. Click the link above to take you to the "All About Vegetables Page".
2. Click the "Daily Vegetable Table" Banner. This will show you how many vegetables you should have on a daily basis based on your gender and age.
3. Click the "Cup of Vegetable Table" Banner which will show you how to estimate what counts as a cup and/or half cup for different vegetables.
For example, 1 cup raw spinach counts as 1/2 cup of vegetables, and about 12 baby carrots counts as one cup vegetables.
4. If you still need ideas for examples of vegetables you can go to the Vegetable Gallery.
5. Visit this page for "Tips to help you eat vegetables". There's more to consider than just quantity. They also have a "Weekly Vegetable Subgroup Table" to help you get a variety of veggies throughout the week.
6. Visit here to learn "Why it is important to eat vegetables."
More resources about vegetables:
2. Click the "Daily Vegetable Table" Banner. This will show you how many vegetables you should have on a daily basis based on your gender and age.
3. Click the "Cup of Vegetable Table" Banner which will show you how to estimate what counts as a cup and/or half cup for different vegetables.
For example, 1 cup raw spinach counts as 1/2 cup of vegetables, and about 12 baby carrots counts as one cup vegetables.
4. If you still need ideas for examples of vegetables you can go to the Vegetable Gallery.
5. Visit this page for "Tips to help you eat vegetables". There's more to consider than just quantity. They also have a "Weekly Vegetable Subgroup Table" to help you get a variety of veggies throughout the week.
6. Visit here to learn "Why it is important to eat vegetables."
More resources about vegetables:
10 Tips to Help You Eat Vegetables PDF
Liven Up Your Meals with Fruits and Vegetables PDF (same as listed in fruit section)
Kid-Friendly Fruits and Vegetables PDF (same as listed in fruit section)
Smart Shopping for Veggies and Fruits PDF (same as listed in fruit section)
Liven Up Your Meals with Fruits and Vegetables PDF (same as listed in fruit section)
Kid-Friendly Fruits and Vegetables PDF (same as listed in fruit section)Smart Shopping for Veggies and Fruits PDF (same as listed in fruit section)
Beans and Peas: Some of the practical magic of beans: they can count as a vegetable OR a protein source depending on whichever you need in your diet that day. Visit the "BEANS AND PEAS ARE UNIQUE FOODS" page for more information about these versatile foods and how to count them as vegetables or as protein.
1. Click the link above to take you to the "All About The Grains Group" page.
2. Click the "Daily Grain Table" Banner. This will show you how much grain you should have on a daily basis based on your gender and age.
3. Click the "Ounce-Equivalent of Grains Table" Banner. This chart will show you how much counts as an ounce but also show some common portions and ounce-equivalents.
For example an English muffin counts as 2 ounces, an ounce of saltine cracker would be about 7 crackers, and 3 cups of popped popcorn would count as an ounce.
4. If you still need ideas for examples of grains you can go to the Grains Gallery.
5. Visit this page for "Tips to help you eat whole grains". There's more to consider than just quantity.
6. Visit here to learn "Why it is important to eat grains, especially whole grains."
2. Click the "Daily Grain Table" Banner. This will show you how much grain you should have on a daily basis based on your gender and age.
3. Click the "Ounce-Equivalent of Grains Table" Banner. This chart will show you how much counts as an ounce but also show some common portions and ounce-equivalents.
For example an English muffin counts as 2 ounces, an ounce of saltine cracker would be about 7 crackers, and 3 cups of popped popcorn would count as an ounce.
4. If you still need ideas for examples of grains you can go to the Grains Gallery.
5. Visit this page for "Tips to help you eat whole grains". There's more to consider than just quantity.
6. Visit here to learn "Why it is important to eat grains, especially whole grains."
More resources about grains:
Tips to Help you Eat More Whole Grains PDF
Make Half Your Grains Whole PDF
What are the Heath Benefits of Whole Grains?
Tips to Help You Eat Whole Grains Fact Sheet PDF
Why All The Fuss about Whole Grains and Fiber? PDF
Tips for Purchasing and Storing Whole Grain PDF
Build a Healthy Plate with Whole Grains PDF (aimed at adults for kids but has basic information all in one place)
Make Half Your Grains Whole PDF
What are the Heath Benefits of Whole Grains?
Tips to Help You Eat Whole Grains Fact Sheet PDF
Why All The Fuss about Whole Grains and Fiber? PDF
Tips for Purchasing and Storing Whole Grain PDF
Build a Healthy Plate with Whole Grains PDF (aimed at adults for kids but has basic information all in one place)
1. Click the link above to take you to the "All About the Protein Foods Group" page.
2. Click the "Daily Protein Foods Table" Banner. This will show you how much protein foods you should have on a daily basis based on your gender and age.
3. Click the "Ounce-Equivalent of Protein Foods Table" Banner. This chart will show you how much counts as an ounce but also show some common portions and ounce-equivalents.
For example an egg counts as once ounce of protein food, a 1/4 cup of beans counts as an ounce and a can of drained tuna counts as 3 ounces. 1 Tablespoon of Peanut Butter counts as an ounce of protein food.
4. If you still need ideas for examples of protein foods you can go to the Protein Foods Gallery.
5. Visit this page for "Tips to help you make wise choices from the Protein Foods Group". There's more to consider than just quantity.
6. Visit here to learn "Why it is important eat protein foods and make lean choices."
7. If you are a vegetarian visit here for tips, "Tips for Vegetarians"
More resources about Protein Foods:
2. Click the "Daily Protein Foods Table" Banner. This will show you how much protein foods you should have on a daily basis based on your gender and age.
3. Click the "Ounce-Equivalent of Protein Foods Table" Banner. This chart will show you how much counts as an ounce but also show some common portions and ounce-equivalents.
For example an egg counts as once ounce of protein food, a 1/4 cup of beans counts as an ounce and a can of drained tuna counts as 3 ounces. 1 Tablespoon of Peanut Butter counts as an ounce of protein food.
4. If you still need ideas for examples of protein foods you can go to the Protein Foods Gallery.5. Visit this page for "Tips to help you make wise choices from the Protein Foods Group". There's more to consider than just quantity.
6. Visit here to learn "Why it is important eat protein foods and make lean choices."
7. If you are a vegetarian visit here for tips, "Tips for Vegetarians"
More resources about Protein Foods:
And just to repeat what I said about Beans and Peas in the Veggie Section . . .Beans and Peas: Some of the practical magic of beans: they can count as a vegetable OR a protein source depending on whichever you need in your diet that day. Visit the "BEANS AND PEAS ARE UNIQUE FOODS" page for more information about these versatile foods and how to count them as vegetables or as protein.
1. Click the link to take you to the "All About the Dairy Group" page.
2. Click the "Daily Dairy Table" Banner. This will show you how much dairy you should have on a daily basis based on your gender and age.
3. Click the "Cup of Dairy Table" Banner which will show you how to estimate what counts as a cup of dairy as well as common portions and cup equivalents.
For example 1/2 cup of evaporated milk, and 2 cups of cottage cheese each count as 1 cup of dairy.
4. If you still need ideas for examples of dairy foods you can go to the Dairy Gallery.
5. Visit this page for "Tips to help you make wise choices in the Dairy Group". There's more to consider than just quantity.
6. Visit here to learn "Why it is important eat dairy: Nutrients and health Benefits."
7. If you do not consume dairy visit here for, "Non-dairy sources of calcium"
More resources about the Dairy Group:
2. Click the "Daily Dairy Table" Banner. This will show you how much dairy you should have on a daily basis based on your gender and age.
3. Click the "Cup of Dairy Table" Banner which will show you how to estimate what counts as a cup of dairy as well as common portions and cup equivalents.
For example 1/2 cup of evaporated milk, and 2 cups of cottage cheese each count as 1 cup of dairy.
4. If you still need ideas for examples of dairy foods you can go to the Dairy Gallery.
5. Visit this page for "Tips to help you make wise choices in the Dairy Group". There's more to consider than just quantity.
6. Visit here to learn "Why it is important eat dairy: Nutrients and health Benefits."
7. If you do not consume dairy visit here for, "Non-dairy sources of calcium"
More resources about the Dairy Group:
FOR PARTS C &D OF THIS REQUIREMENT GO HERE.
A VARIETY OF OTHER INFORMATION YOU MAY BE INTERESTED IN
(even though you may not need it for this merit badge)
The MyPlate website rearranged everything so I don't think any of these links work at the moment. I fixed the ones above and that's all I have time for at the moment.
The MyPlate website rearranged everything so I don't think any of these links work at the moment. I fixed the ones above and that's all I have time for at the moment.
Updated (the link should work now) or New10 Tips for Teen Guys (scroll past 1st page)
Choose My Plate
10 Tips to a Great Plate
Guidelines for Using MyPlate: Key Messages and Major Ideas
MyPlate for Gestational Diabetes
Printable Booklets and Teacher Guide for Emergent Readers
If the link doesn't work do a google search for the title + MyPlate + PDF
10 Healthy Tips for Teen Guys
10 Healthy Tips for Teen Girls
Be a Healthy Role Model for Children
Cutting Back on Salt
Enjoy Your Food But Eat Less
Better Beverage Choices
Celebration Tips
Healthier Holiday Choices
Healthier Meals from the School Cafeteria
Snack Tips
Healthy Eating for an Active Lifestyle: 10 tips for Combining Good Nutrition and Physical Activity
10 Tips to be a More Active Family
Be An Active Adult
Enjoy Food from Many Cultures
10 Tips for Men's Health
10 Tips for Women's Health
434 SuperTracker tips for each of the 5 food groups (Tweet size)
Healthy Tips for Eating Out
$ MONEY
Eating Better on a Budget
10 Tips to Save More at the Grocery Store
HEADING TO COLLEGE
10 Tips for being Choosy in the Dining Hall
Healthy Mini Fridge Choices
10 Tips to Stay Fit on Campus
THE REQUIREMENT STRAIGHT FROM THE BSA for reference:
2. Nutrition. Do the following:
- a. Using the MyPlate food guide or the current USDA nutrition model, give five examples for EACH of the following food groups, the recommended number of daily servings, and the recommended serving size:
- 1. Fruits
- 2. Vegetables
- 3. Grains
- 4. Proteins
- 5. Dairy
- b. Explain why you should limit your intake of oils and sugars.
- c. Determine your daily level of activity and your caloric need based on your activity level. Then, based on the MyPlate food guide, discuss with your counselor an appropriate meal plan for yourself for one day.
- d. Discuss your current eating habits with your counselor and what you can do to eat healthier, based on the MyPlate food guide.
- e. Discuss the following food label terms: calorie, fat, saturated fat, trans fat, cholesterol, sodium, carbohydrate, dietary fiber, sugar, protein. Explain how to calculate total carbohydrates and nutritional values for two servings, based on the serving size specified on the label.
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