TheFoodPyramid Learning aboutthe 5 differentkinds of food Informationtakenfrom : http://www.foodpyramid.com/
FoodPyramids • The reason food pyramids are important is because they show the general population a visual example of the types of food that should be eaten every day. • Many countries have their own version of the food pyramid, and often these dietary guidelines are slightly different from one country to the next. • Some countries do actually not use a food pyramid to represent the dietary guidelines. Instead, a circle shaped graphic is used to represent the dietary guidelines. A good example would be “MyPlate”, which was released in 2011 by the United States of Agriculture (USDA).
Grains • Foods that are made or derived from barley, cornmeal, oats, rice, wheat, or another cereal grain are considered a grain product. The foodstuffs most readily identified, as grain products are grits, cereals, tortillas, bread, pasta, and oatmeal and breakfast cereals.
Whole Grains and Refined Grains Examples of whole grains include: • whole cornmeal • oatmeal • bulgur or cracked wheat • whole-wheat flour Examples of refined grain products include: • white rice • white flour • white bread • degermed cornmeal
Benefits The health benefits associated with Whole Grains are: • Reduced constipation: Eating foods that contain fiber such as whole grains may reduce constipation when eaten as a part of a healthy diet. • Weight management: Eating whole grains can be helpful with weight management • Reduced risk of heart disease: Eating whole grain products as part of a healthy and balance diet can reduce the risk of developing heart disease. • Reduced risk of neural tube defects during pregnancy: Grains fortified with folate prior to and during pregnancy help to prevent neural tube defects during the development of the fetus.
Fruits There are a number of foods in thefruitgrouptoinclude: • Apples, apricots, bananas • Strawberries, raspberries, blueberries • Oranges, nectarines, peaches, pears, plums, prunes • Cherries, grapefruit, kiwi fruit, lemons, limes • Cantaloupe, watermelon, honeydew • 100% Fruitjuices – grapefruit, apple, grape, orange
Benefits • The possibility of reducing conditions such as stroke, heart disease and heart attack. • Possible protection against certain types of cancer. • Rich fiber diets from fruits and vegetables may reduce the risk of obesity, type 2 diabetes and heart disease. • Eating fruits and vegetables that are high in potassium as part of a balanced diet may lower blood pressure, and may reduce the risk of developing bone loss and kidney stones. • Eating lower calorie fruits per cup instead of those that may be higher in calories may help to reduce overall caloric intake.
Vegetables There are 5 subgroups of vegetables, and thisdivisionisbasedontheirnutrientcontent. • Darkgreen vegetables (broccoli, romainelettuce, spinach, watercress, kale) • Red and Orange vegetables (tomatoes, carrots, squash, pumpkin, sweetpotatoes) • Beans and peas (blackbeans, whitebeans, garbanzo beans, kidneybeans, soy beans, tofu, lentils, green peas) • Starchy vegetables (corn, potatoes, green peas, green lima beans, waterchestnuts) • Other vegetables (zucchini, waxbeans, greenbeans, greenorbellpeppers, Brusselsprouts, artichokes, asparagus, avocado, beansprouts)
Benefits • Eating foods such as vegetables that are typically lower in calories than many food options per cup may be helpful in lowering overall calorie intake. • Eating vegetables and fruits that are rich in potassium may help to reduce the risk of developing decreased bone density and developing kidney stones. • Diets rich in foods that have fiber like fruits and vegetables may help reduce the risk of type 2 diabetes, obesity and heart disease. • Eating a diet rich in fruits and vegetables as part of a general healthy diet can protect against particular types of cancer. • Eating a rich diet of fruits and vegetables as part of an overall balanced and health diet may serve to reduce the risk of stroke, heart attack and heart disease
Dairyproducts Someitems in thediaryfoodgroupinclude: • Allliquidmilk: fat-free (skim), lowfat (1%), reducedfat (2%), wholemilk, • Lactosereducedmilks, lactose free milks • Flavoredmilks: chocolate, strawberry • Milk-baseddesserts: ice cream, frozen yogurt, ice milk, puddingsmadewithmilk • Hard natural cheeses: cheddar, mozzarella, Swiss, Parmesan • Softcheeses: ricotta, cottagecheese • Processedcheeses: American • All Yogurt: fat-free, lowfat, reducedfat, wholemilk yogurt
Benefits • Foods from the dairy group offer nutrients that are essential to health and maintenance of the body, especially calcium, potassium, vitamin D and protein. Dairy products are the preeminent source of calcium in most Americans’ diets. Calcium is helpful for building teeth and bones and in maintaining bone mass. Potassium helps to sustain a healthy blood pressure. Vitamin D plays an important role in maintaining the right levels of phosphorus and calcium, to build better bone mass and density.
Meat and poultry Some well-known protein choices include: • Lean cuts of veal, pork, lamb, and beef • Lean ground meats such as beef, pork and lab • Game meats such as venison, rabbit and bison • Poultry including chicken, duck, goose, turkey as well as ground turkey and chicken • Eggs from ducks and chickens • Seafood including tuna, trout, swordfish, snapper salmon, Pollock, mackerel, herring, halibut, cod and catfish • Shellfish such as shrimp, squid, clams, crab, crayfish, mussels, and lobster • Beans and peas including split peas, falafel, lentils, navy beans, pinto and lima beans • Nuts and seeds include walnuts, sunflower seeds, sesame seeds, peanuts, almonds, cashew, hazelnuts and more
To be considered • When choosing from protein foods, try to avoid foods that are high in saturated fat and cholesterol. Diets that are high in saturated fats raise “bad” cholesterol levels in the blood which increases the risk for coronary heart disease. Cholesterol is only found in foods from animal sources. Fatty cuts of beef, pork, and lamb are high in saturated fat. To help keep blood cholesterol levels healthy, limit the amount of these foods you eat. Eat more of the healthy fish, nuts, and seeds instead. They contain monounsaturated fatty acids and polyunsaturated fatty acids that are essential for your health.
Fats, Oils and Sweets • Oils are NOT a food group, but they provide essential nutrients for the body. • Limit your solid fat intake and make sure that most of your fat sources come from fish, nuts and vegetable oils.
To be considered… • Oils provide a host of essential nutrients the body needs. Because of this , small amounts of oil are recommended. The fats that should be eaten are polyunsaturated or monounsaturated for the most part, and oils are the major source of these preferred fats. Oils contain essential fatty acids and are found in foods such as vegetable oils, nuts, and fish and don’t raise bad cholesterol levels. Additional to these essential fatty acids oils contain, they are also a great source of vitamin E in many American diets
Breakfast: Always start your day with a healthy breakfast. It will give you energy to pay attention in class. Nutrition rich cereals and smoothies are great breakfast tips. Smoothies are very simple to make. Mix some fruits, yogurt and milk into a blender and enjoy your delicious tasting smoothie!
Calcium: Since your body is growing, you need calcium for healthy bones. Choose low-fat milk, instead of soda or juice at meals. Make it yummy and grab a low-fat chocolate drink or a smoothie.
Vegetables and Fruits: Fill half your plate with vegetables and fruitsat each meal. Vegetables and fruits are packed with vitamins and minerals!
Snack: You need energy throughout the whole day, so pack some healthy snacks in your backpack for school or after school activities. Bring fruits, vegetables, string cheese, some almond granola bars, or a pudding cup.
Exercise: Move your body for 60 minutes everyday. Make it fun and enjoy different physical activities such as basketball, football, rollerblading, hula-hoop, jumping rope, dancing, aerobics, jogging, and walking!
Videos : • FIVE GROUPS (PROTEINS, CARBOHYDRATES,VITAMINS AND MINERALS, FATS…) http://www.youtube.com/watch?v=Q413VcqOlyU&feature=fvwp&NR=1 • BALANCE FOOD (JUNK FOOD VS HEALTHY CHILDREN PLAYING BASKETBALL ) http://www.youtube.com/watch?v=TWUq9PUYYLw http://www.youtube.com/watch?v=YxX6QuUruu0&list=PLC877B8B165CC4569 FRUIT GLORIOUS FRUIT http://www.youtube.com/watch?v=XkxiBcLFMU0&list=PLC877B8B165CC4569