Nutrition Honor – Study Guide

A complete study guide for the Pathfinder Nutrition Honor. Based on the official requirements and the SDA Zimmerman Nutrition Honor document.

📅 Taught on: March 22nd & 25th 2026

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1. Food Pyramid & Balanced Diet

1.1 Draw and explain the food pyramid guide in its various forms.

The **USDA Food Pyramid** (traditional) and **MyPlate** are both widely used. **Key principles (Healthy Eating Food Pyramid):**

**Eat Most** – Grains (whole grains preferred)
**Eat More** – Vegetables and fruits
**Eat Moderately** – Meat, fish, eggs, beans, and milk/dairy alternatives
**Eat Least** – Fats, oils, salt, sugar

**Recommended servings for adults (MyPlate):**

Food Group	Daily Servings
Grains	6–11 servings (focus on whole grains)
Vegetables	at least 3–5 servings
Fruits	at least 2–4 servings
Protein (meat, fish, eggs, beans)	5–8 ounces
Dairy (or alternatives)	1–2 servings
Fats & sugars	Use sparingly
Fluids	6–8 glasses of water

*What is a serving?* A serving is a measured amount used to quantify daily intake; it’s different from a portion (the amount you actually eat).

**Hand portion guide:**

Your fist = about 1 cup (vegetables, fruit)
Cupped hand = about ½ cup (grains)
Palm = about 3 oz (protein)
Thumb = about 1 tbsp (fats, dressings)

1.2 Why is it important to eat a balanced diet?

**Prevents malnutrition** – supplies all essential nutrients.
**Supports healthy weight** – provides appropriate calories.
**Reduces chronic disease risk** – heart disease, diabetes, some cancers, high blood pressure.
**Boosts energy** – fuels the body properly.
**Improves mental health** – may reduce depression and anxiety.
**Promotes growth & development** – vital for children and teens.
**Enhances digestive health** – fiber prevents constipation.
**Improves skin, hair, appearance** – nutrients keep tissues healthy.
**Strengthens immune function** – helps fight infections.
**Supports long‑term health** – lays foundation for a healthy life.

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2. Types of Vegetarian Diets

Type	Consumes	Avoids
Lacto‑ovo vegetarian	Dairy products, eggs	Animal flesh
Ovo vegetarian	Eggs	Dairy, animal flesh
Vegan vegetarian	Plant foods only	Dairy, eggs, animal flesh
Lacto vegetarian	Dairy	Eggs, animal flesh

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3. Two‑Day Lacto‑Ovo Vegetarian Menu (Balanced, following the food guide pyramid)

Day 1

Meal	Food Items
Breakfast	Whole‑grain oatmeal with berries and low‑fat milk; glass of water
Lunch	Lentil soup; whole‑wheat roll; mixed green salad with vinaigrette; apple
Dinner	Vegetable stir‑fry (broccoli, carrots, bell peppers) with tofu; brown rice; orange slices

Day 2

Meal	Food Items
Breakfast	Scrambled eggs with spinach; whole‑wheat toast; sliced banana; water
Lunch	Chickpea salad sandwich on whole‑grain bread; carrot sticks; pear
Dinner	Baked sweet potato; steamed kale; black beans; side of melon

*Ensure fluids (water, herbal tea) throughout the day.*

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4. Other Names for Vitamins

**Vitamin B1** – Thiamine
**Vitamin B2** – Riboflavin

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5. Significant Food Sources

Nutrient	Three Sources
Vitamin C	Oranges, red bell peppers, broccoli, strawberries
Vitamin A	Carrots, sweet potatoes, spinach, mangoes
Vitamin B1	Whole grains (brown rice), legumes (beans, lentils), sunflower seeds
Vitamin B2	Milk, yogurt, eggs, almonds, spinach
Iron	Red meat, spinach, lentils, beans, iron‑fortified cereals
Calcium	Dairy products (milk, yogurt, cheese), sardines (with bones), fortified plant milks, kale

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6. Why Drink Plenty of Water Every Day?

Regulates body temperature (sweating).
Lubricates joints and cushions organs.
Flushes out waste products (urination, perspiration, bowel movements).
Transports nutrients and oxygen to cells.
Prevents dehydration (which causes headaches, fatigue, dizziness).
Supports organ function (kidneys, liver, digestion).
Maintains healthy skin.
Aids digestion and prevents constipation.
Improves mood and energy.
Boosts physical performance.
Helps weight management (increases satiety).
Reduces risk of kidney stones and UTIs.

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7. How Much Water to Drink Daily

**Men**: about 14.8 glasses (3.7 liters) **Women**: about 10.8 glasses (2.7 liters) *(Source: Mayo Clinic)*

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8. Three Common Diseases Controlled by Diet

Disease	How Diet Helps
Cardiovascular (Heart) Disease	Reduce saturated fats, sugar, processed foods; increase fruits, vegetables, whole grains.
Hypertension	Reduce salt, alcohol, saturated fat; increase vegetables, fruits, whole grains.
Type 2 Diabetes	Balance carbohydrate intake (low‑glycemic); high‑fiber foods improve insulin sensitivity; reduce sugar.
Iron‑Deficiency Anaemia	Eat iron‑rich foods (red meat, spinach, beans) with vitamin C to enhance absorption; supplement if needed (consult doctor).

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9. Whole Wheat Flour vs. White Flour

**Whole wheat flour** retains the bran, germ, and endosperm → more fiber, vitamins, minerals.
**White flour** is refined – bran and germ removed → finer texture but lower fiber and nutrients.
**Higher nutritive value:** **Whole wheat flour**.

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10. What Does RDA Mean?

**RDA = Recommended Dietary Allowance** The average daily intake level of a nutrient sufficient to meet the requirements of nearly all (97–98%) healthy individuals in a specific life stage and gender group. It is used as a goal for daily intake.