Basic Food Groups

1. Basic Food Groups NUTRITION 101

2. Overview • Grains • Vegetables • Fruits • Dairy • Proteins • Oils

3. Grains • Health benefits: • Reduced risk of developing chronic diseases • Weight management • Key nutrients: • B vitamins: folate, thiamin, riboflavin, niacin • Minerals: iron, selenium, magnesium • Fiber

4. 2TypesofGrains Whole Grains Refined Grains White flour White bread White rice Many types of pretzels, crackers, and chips Traditional flour tortillas • Brown rice • Oatmeal • Popcorn • Whole-wheat bread • Whole-wheat crackers

5. TipsforWhole Grains Make half of your grains “whole!” • Read the Nutrition Facts Label • Eat whole grain bread, pasta, brown rice, etc. • Snack on popcorn • Add barley to vegetable soups or stews • Add bulgur wheat to casseroles • Use whole-grain bread or crumbs in meatloaf

6. WhatCountsas a Vegetable? • Dark green • Starchy • Orange • Other • Beans and peas

7. Vegetables • Health benefits: • Reduces risk of developing stroke, heart disease, type 2 diabetes, certain cancers, kidney stones • Low in calories, high in nutrients • Key nutrients: • Potassium • Dietary fiber • Vitamins A, E, and C

8. TipsforVegetables Vary your veggies! • Dark Green, Orange, dry beans and peas • Shred carrots or zucchini into baked goods • Veggie-up your pizza • Veggies on the grill • Add cooked dry beans or peas to soups • Add color to your salad

9. Fruits • Health benefits: • Reduces risk of developing chronic diseases • Cholesterol free • Low in calories, high in nutrients • Key nutrients: • Potassium: found in bananas, prunes, apricots, and cantaloupe • Fiber: choose whole fruits over juiced fruits • Vitamin C: found in berries, cantaloupe, and grapefruit • Folate: found in berries, papaya, and cantaloupe

10. Best Nutritional Value Choose this not that! • Whole/cut-up fruit instead of 100% juice • Fruit canned in 100% fruit juice instead of fruit canned in syrups Tips for fruits: • Add fruit to cereal or yogurt • Bake apples or pears • Snack on ¼ cup dried fruit • Choose 100% juice bars • Grill pineapple

11. WhatCountsas Dairy? • Milk • Skim, low-fat, 2-percent, lactose-free, etc. • Yogurt • Low-fat, light, etc. • Cheese • Hard natural, soft, processed • Dessert • Pudding, frozen yogurt, ice cream

12. MilkIs Good for the Body • Health benefits: • Promotes bone health • A key component of an overall healthy diet • Key nutrients: • Calcium • Potassium • Vitamin D

13. Tips for Dairy Selection • Choose skim or low-fat milk and milk products • Higher fat versions have more dietary cholesterol & saturated fat • Dietary cholesterol and saturated fat may raise levels of low-density liproprotein (LDL , also known as “bad cholesterol”) in your blood

14. What Counts as Protein? • Meats: Ground meats, lunch meats, organ meats • Poultry: Chicken, duck, turkey, ground poultry • Eggs • Dry beans and peas • Nuts and seeds • Seafood: Finfish, shellfish, canned fish

15. Protein Group • Health benefits: • Low-fat choices are important for overall health • Key nutrients: • Protein • Vitamins: B complex and vitamin E • Minerals: Iron, zinc, and magnesium

16. Tips for Wise Choices Go lean with protein! • Lean cuts (round, roasts, loin) • Low-fat lunch meats • Fatty fish that is high in omega-3 fatty acids • Add cooked dry beans and peas to: • Soups • Baked beans • Black bean enchiladas • Beans & rice • Hummus spread or dip

17. WhatCounts as an Oil? • Oil – liquid at room temperature • Olive oil, canola oil, corn oil • Olives, avocados, nuts, some fish • Higher in good fats • Solid fats – solid at room temperature • Higher in bad fats that raise blood cholesterol • Increase risk for heart disease

18. Oils • Health benefits: • Essential fatty acids • Vitamin E • Take home message: • Choose oils over solid fats to reduce risk of developing high cholesterol and heart disease • Limit oils in diet for weight loss/weight maintenance

19. Summary • Grains • Vegetables • Fruits • Dairy • Proteins • Oils