a power point that discusses each of the food groups and share ideas of different foods and recipes that practically fit into each group.

1. What’s In Your School Lunch?
Ms. Vonville, April 2013Safe Foods: Grades 11-12

2. FRUITS
•Fresh, canned, frozen, dried,
pureed, and juiced
•Apples, pears, strawberries,
cantaloupe, grapes, kiwi, star fruit,
pineapples
•Daily Recommended Amount
depends on age, sex and level of
physical activity-
-Girls 14-18: 1.5 cups
-Boys 14-18: 2 cups
•Reduces risk of heart disease,
cancer, obesity, diabetes and high
blood pressure
•Low in fat, sodium and calories;
high in potassium, fiber and vitamin
C
•Potassium maintains blood
pressure, fiber reduces risk of
intestinal problems, and vitamin C
repairs body tissue and heals cuts
and wounds

3. FRUIT IN YOUR LUNCH
•Fresh Fruit
•Mixed Fruit Medley
•Dried Fruit Mix
•Fruit Smoothie-
Milk
Juice
Ice
Fruits of choice
Agave or Honey
•Winter Fruit Salad
Apples
Pears
Bananas
Grapes
Pomegranate Seeds
Vanilla Yogurt
Cinnamon
Nutmeg
Honey

4. VEGETABLES
•Raw, cooked, fresh, frozen, canned,
dried, and juiced
•Spinach, avocados, tomatoes,
cucumbers, squash, bell peppers,
garlic and onions
•Daily Recommended Amount-
-Girls 14-18: 2.5 cups
-Boys 14-18: 3 cups
•Reduces risk of heart disease,
cancer, obesity and diabetes
•Low in fat and calories (when
steering clear of sauces and
dressings); high in potassium, fiber
and vitamins C and A (good for eyes
and skin)

5. Vegetables In Your Lunch
•Fresh Veggies with or without low
fat dip
•Avocado Salsa with Corn Chips
Avocado
Mango
Cilantro
Lime
Olive Oil
Salt & Pepper
Red Onion
•Mashed Cauliflower and Parmesan
Cauliflower
Roasted Garlic
Parmesan Cheese
Olive Oil
Salt & Pepper

6. GRAINS
•Anything made from wheat, rice,
oats, cornmeal and barley
•2 types of grains: Whole and
Refined
•Whole grains contain the entire
grain, while refined have had the
bran and germ removed
•Daily Recommended Amount-
-Girls 14-18: 6 oz (3 oz whole)
-Boys 14-18: 8 oz (4 oz whole)
•Reduces heart disease,
constipation and helps control
weight management, as fiber makes
you feel full
•Contains fiber, vitamin B and iron
and magnesium

7. Grains In Your Lunch
•Pita Bread and Hummus
•Granola Bars
•English Muffin Pizzas
Whole Grain English Muffins
Pizza Sauce
Pepperoni
Bell Peppers
Mozzarella Cheese
Onions
Mushrooms
•Whole Wheat Chex Mix

8. PROTEIN
•Meats, poultry, seafood, beans,
eggs, nuts, seeds and soy
•Beef, rabbit, duck, salmon, walnuts,
sesame seeds, tempeh, cannellini
beans and octopus
•Daily Recommended Amount-
-Girls 14-18: 5 oz
-Boys 14-18: 6 oz
•Contains protein, B vitamins,
vitamin E, zinc and iron
•Functions as building blocks for
bones, muscles, cartilage, skin and
blood
•Iron reduces chances of anemia
•Zinc helps immune system function
properly
•Omega 3 fatty acids (EPA and DHA)
found in seafood reduce risk of
heart disease

9. Protein In Your Lunch
•Italian Bean Salad
Cannellini Beans
Tomatoes
Parmesan Cheese
Balsamic Vinegar
Olive Oil
Salt and Pepper
(Onions optional)
•Healthy Turkey Rollups
•Grilled Buffalo Chicken on Salad
•Tuna and Avocado Salad
Canned Tuna
Avocado
Fat Free Mayo
Lemon Juice
Salt and Pepper
Hot Sauce
(Onions optional)

10. DAIRY
•Choose fat free or low fat when
possible (must also contain a
considerable amount of calcium)
•Calcium- fortified soymilk, low fat
milk, natural cheddar, yogurt, ricotta
and low fat pudding
•Daily Recommended Amount-
-Girls 14-18: 3 cups
-Boys 14-18: 3 cups
•Promotes bone health and reduces
risk of osteoporosis
•Reduces risk of cardiovascular
disease, diabetes and high blood
pressure
•Vitamin D helps maintain calcium
levels in the body which in turn lead
to strong bones and teeth

11. Dairy In Your Lunch
•Yogurt Parfait
Yogurt (any flavor)
Mixed Berries/ Fruit
Mint (optional)
Granola
Honey or Agave
•Cheese and Apple Slices on
Crackers
• Natural Cheese Sticks
•Cream Cheese Rollups
Low Fat Cream Cheese Veggie
Spread
Cucumber Sticks
Carrot Sticks
Tortillas

12. Sources:
http://www.choosemyplate.gov/