Health education & nutrition Second Grade level
Importance of food variety There is no single food that can provide all of the necessary nutrients that the body needs. For example, an orange has plenty of Vitamin C, but contains ZERO Vitamin B12. Meat, fish and poultry are major contributors of Iron, Zinc, and B Vitamins… THEREFORE Vegetarians should try extra hard to incorporate these nutrients in their daily diets, from other foods that Vegetarians are able to eat.
Importance of food variety Those who are lactose intolerant must try extra hard to eat foods high in Vitamin D and Calcium, without having dairy! An alternative to milk is Almond Milk. 1 cup contains 25% Vitamin D and 25% Calcium! It is made from soaked almonds and grinded/blended together to become a milk replacement.
Classification of food groups Which food fits where?!?!?! Grains Fruits Vegetables Meat/Beans Milk/Dairy Oils
Cereals and grains Cereals and grains contain high amounts of carbohydrates. These give the body energy and a sense of fullness. Any food made from wheat, rice, oats, cornmeal, or barley is a grain product. Half of your grains eaten each day should be WHOLE grains!
vegetables Vegetables are organized into 5 subgroups. Dark green vegetables Orange vegetables Starchy vegetables Dry beans and peas Other Vegetables The color of vegetables are affected by the vitamins and minerals contained in them. Therefore, getting a wide variety of different colored vegetables is extremely important!
Fruits -Fruits provide Vitamin A, Vitamin C, Potassium and Fiber. -These nutrients are found in all different kinds of fruits, so be sure to incorporate a wide variety in your daily diet. -FUN FACT: Vitamin C helps our body heal cuts and bruises and fight infections!
Protein Foods and dairy The protein foods group includes all foods made from meat, poultry, fish, dry beans and peas, eggs, nuts and seeds. Dry beans and peas are also in the vegetable group! All fluid milk products and foods made from milk are in the dairy group The most common categories in this group are milk, yogurt, cheeses and milk-based desserts.
Fats, sugars and oil -At the top, smallest part of the pyramid for a reason! -Should be eaten in moderation and used sparingly -Foods included in this group are: butter, mayonnaise, candy, soft drinks, syrups, jellies, etc. -Most of the foods in this category contain very little vitamins and minerals, and therefore considered “empty calorie” foods.
Combination foods A lot of the foods we eat are mixed together in different combinations Therefore, these foods do not just fit in one specific category Some examples: Meat Lasagna Cheese Pizza Taco’s Apple pie Chicken Noodle Soup Hotdog
Characteristics of combination foods Combination foods help balance the amount of nutrients our bodies receive. Food combining allows the body to digest the nutrients within each food group to their full extent However, incorrect food combinations can be damaging to one’s digestion. Ex) starches and proteins should be eaten at separate meals. Each group blocks each other out from digesting and can lead to bloating, gas, abdominal discomfort and poor digestion of the nutrients the body needs.
Characteristics of combination foods Some other tips to be used when combining foods for meals: Eat carbohydrate foods and protein foods at separate meals. Protein foods require acid for proper digestion. NEVER combine melons with other foods. Desserts eaten on top of heavy, hearty meals do NOT do well with the digestive system. Only eat one protein food per meal. (Although getting protein is important, an overload can lead to many health issues.)
Limited foods Some definite foods to try and limit are: Deep fried foods Foods that contain trans-fat White and refined flour products White rice Sugars Some dairy products
Limited beverages Many of us do not consider the high amount of calories and poor nutrients that some beverages contain. Here’s what should be AVOIDED: Beer Mixed Alcoholic Beverages Soft drinks, including diet pop Sweetened Teas Flavored Waters Various Smoothies Certain sports drinks
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“He who has health, has hope. And he who has hope, has everything.” Questions/Concerns? Ask away!