This document provides information on nutrition and healthy eating for a second grade level. It discusses the importance of eating a variety of foods to get all necessary nutrients since no single food contains everything needed. It also notes the need for vegetarians and those who are lactose intolerant to incorporate certain nutrients from alternative food sources. The document then classifies different food groups and provides examples of foods that fit within each group. It concludes by discussing combination foods, limited foods and beverages, and citing sources of information.

1. Health education & nutritionSecond Grade level

2. Importance of food varietyThere 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…THEREFOREVegetarians should try extra hard to incorporate these nutrients in their daily diets, from other foods that Vegetarians are able to eat.

3. Importance of food varietyThose 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.

4. Classification of food groupsWhich food fits where?!?!?!GrainsFruitsVegetablesMeat/BeansMilk/DairyOils

5. Cereals and grainsCereals 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!

6. vegetablesVegetables are organized into 5 subgroups.Dark green vegetablesOrange vegetablesStarchy vegetablesDry beans and peasOther VegetablesThe 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!

7. 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!

8. Protein Foods and dairyThe 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 groupThe most common categories in this group are milk, yogurt, cheeses and milk-based desserts.

9. 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.

10. Combination foodsA lot of the foods we eat are mixed together in different combinationsTherefore, these foods do not just fit in one specific categorySome examples:Meat LasagnaCheese PizzaTaco’sApple pieChicken Noodle SoupHotdog

11. Characteristics of combination foodsCombination 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 extentHowever, 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.

12. Characteristics of combination foodsSome 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.)

13. Limited foodsSome definite foods to try and limit are:Deep fried foodsFoods that contain trans-fatWhite and refined flour productsWhite riceSugarsSome dairy products

14. Limited beveragesMany of us do not consider the high amount of calories and poor nutrients that some beverages contain. Here’s what should be AVOIDED:BeerMixed Alcoholic BeveragesSoft drinks, including diet popSweetened TeasFlavored WatersVarious SmoothiesCertain sports drinks

15. Works cited pageA. Diction, “NUTS” November 8, 2005. Attribution, Non-commercial, No Derivative Works.Andrew B, “Orange in a glass” August 4, 2009. Attribution, Non-Commercial, Share-A-like.Cherry Menlove, “Growing Romaine Lettuce” June 4, 2010. All Rights Reserved.Creostotepolarbear, “Peas” August 2, 2007. All Rights Reserved.Don Chris, “Breakfast time” August 31, 2009. All Rights Reserved.Eatwell, “Junk food” August 14, 2009. All Rights Reserved.Elana’s Pantry, “Cashew Milk” May 5, 2008. Attribution, Non-Commercial, No Derivative Works.Epsos, “Healthy Red Tomatoes with Water Drops” June 30, 2009. Attribution.Food.Monkey, “Soaked Almonds” October 13, 2010. All Rights Reserved."Health quotes." Find the famous quotes you need, ThinkExist.com Quotations. 28 Feb. 2011 <http://thinkexist.com/quotations/health/>.LandLearn NSW, “Cereal Products” September 8, 2009. All Rights Reserved.Lilacden, “Pasta” October 23, 2010. All Rights Reserved.Mohammed Ali, “Corns” September 1, 2006. All Rights Reserved.Paxton Holley, “Gallery of Old Soda” January 15, 2008. All Rights Reserved.Porkchop832, “food guide pyramid” September 1, 2010. All Rights Reserved.Rebecca, “Homemade Meat Lasanga”April 20, 2009. All Rights Reserved.Ruth Courtis, “Pyramid of Foods” October, 2008. All Rights Reserved.Ruth Hallam, “Ice Cream Sundae” May 18, 2009. All Rights Reserved.SriramBala, “Low Carb Almond Milk” February 7, 2008. Attribution, Non-Commercial.Steph1201, “high-protein-foods” January 21,2001. All Rights Reserved.Steve Santore, “Kasselaner Fruit Tart” September 12, 2009. All Rights Reserved.TheAng, “Breakfast” January 23, 2008. All Rights Reserved.Unknown, “Vegetables” June 28, 2006. All Rights Reserved.Wally Hartshorn, “Sweet Potatoes” September 11, 2008. Attribution, Non-commercial.

16. “He who has health, has hope. And he who has hope, has everything.”Questions/Concerns? Ask away! 