5 food groups: vegetable, grain, fruit, dairy, & meat and beans

5 food groups: Vegetable, Grain, Fruit, Dairy, & Meat and Beans

Right balance of vitamins, minerals, and other nutrients

Feel your best and have energy

Helps to handle stress

Prevent and control health problems (WebMD)

Movement of your body

Moderate to vigorous for 60 minutes/day

Jumping and climbing 3 days/week (MyPlate)

Long term health benefits

Make it FUN!

Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain

Eat whole grains rather than refined grains

6 oz. recommendation (MyPlate)

Check serving sizes here

Vital for health and maintenance of our bodies

Whole grains help with weight management Whole grains have high fiber; important for

proper bowel function When consumed during pregnancy, folate, a

B vitamin provided by whole grains, reduces the risk of neural tube defects (MyPlate)

Provide energy Body turns carbs to

glucose, used by brain cells

Important source of essential micronutrients (Turcotte, 2010)

Eat raw or cooked Broken into 5 group

s:◦ Dark green◦ Starchy◦ Red/Orange◦ Beans and Peas

(many also protein foods)

◦ Other 2 cups are

recommended per day (MyPlate)

Reduced risk of some chronic diseases No plant foods have cholesterol (MyPlate)

Click here to view this vegetable stir fry recipe

Keeps eyes and skin healthy

Protect against infections

(MyPlate)

Daily recommendation of 1 ½ cups of fruit per day

½ cup of dried fruit is equivalent to 1 cup for serving size purposes (MyPlate)

Ideas for incorporating fruit, click here.

The consumption of fruit can help guard against some types of cancers

It can ward off numerous types of heart disease

Potassium, found is large amounts in bananas, can help with high blood pressure and decrease bone loss (MyPlate)

Important for growth and repair of body tissues

Helps heal cuts and wounds

Keeps teeth and gums healthy (MyPlate)

Fluid milk products and products made from milk

Choose fat-free or low-fat

3 cups needed each day

1 ½ ounces of cheese is a cup (MyPlate)

Dairy food gallery

Offers potassium, calcium, vitamin D, and protein

Increased bone health Reduced risk of diabetes (MyPlate)

Used to build bone and teeth Increase bone mass (MyPlate)

Meat, poultry, seafood, egg, soy, nuts, seeds

Beans and peas…a vegetable too?!

Lean or low-fat choices

5 ounces/day (MyPlate)

1 ounce=deck of cards

Steer clear of saturated fats; high amounts in processed meats

Nuts reduce the risk of heart disease Help immune system function Release energy from muscles Help build muscle (MyPlate)

Building blocks for bones, muscles, cartilage, skin, and blood

Also building blocks for enzymes, hormones, and vitamins

One of three nutrients that provide calories (the others are fat and carbohydrates) (MyPlate)

Necessary to have some oils, containing healthy fats

Eat monounsaturated and polyunsaturated fats, not saturated fats

Healthy oils: fish, nut, and vegetable oils (MyPlate)

1. Why is nutrition important?

◦ We can tell other people how to eat

◦ We have less stress and more energy

◦ Vegetables taste good

2. Which is an example of vigorous activity?

◦ Running◦ Gardening◦ Brushing your teeth

3. Which food is an example of a dairy item?o Strawberryo Milkshakeo Steak

4. What main nutrient does our body get from vegetables?◦ Vitamin A◦ Vitamin C◦ Protein

Food Pyramid-Slide 2: http://www.upmc.com/HealthAtoZ/patienteducation/W/PublishingImages/foodpyramid.jpg

Stir Fry-Slide 11: http://taosartschool.org/cooking/vegetable_stir_fry.jpg

Wheat Bread-Slide 9: http://assets.kaboose.com/media/00/00/0c/8a/2e061305086554551c9ddc3e7c09cd16a87f061c/476x357/rotator-wholeweat_476x357.jpg

Disneyrob. (5 Feb 2010). Food Rocks at Epcot Center. [Video File]. Retrieved 20 Feb 2012. http://www.youtube.com/watch?v=3bzucLY-Ues

WebMD. 12 Oct 2009. Healthy Eating: Benefits of a Healthier Diet.Retrieved 19 Feb 2012. http://www.webmd.com/food-recipes/tc/healthy-eating-overview

Turcotte, Michele. (14 Sep 2010). What are the Benefits of Carbohydrates? Retrieved 19 Feb 2012. http://www.livestrong.com/article/244182-what-are-the-benefits-of-carbohydrates/

MyPlate. United States Department of Agriculture. Retrieved 18 Feb 2012. http://www.choosemyplate.gov/food-groups/