Proper Nutrition HELE 4 Food Groups

4. FOOD GROUPS
&
Food Pyramids

5. FOOD GROUPS
GO, GROW, GLOW!
GO – GIVE US ENERGY
GROW – HELPS BUILD OUR
MUSCLES
GLOW – PROTECTS US FROM
ILLNESS AND KEEPS OUR HAIR,

6. Go Foods (ENERGY
GIVING FOODS):
•Are grains or starchy
foods like bread, rice,
pasta, or oats
•Are high
in carbohydrates
•Give our body energy to
do things like run and play

7. Grow Foods (BODY
BUILDING FOODS):
•Are beans, nuts,
meat, fish, eggs,
and dairy
•Are high in protein
•Help us grow and
stay strong

8. Glow Foods (BODY
REGULATING
FOODS):
• Are fruits and vegetables
• Have lots of vitamins
• Help our skin, teeth, and
hair look nice
• Help our brain think
• Help our body feel good
and protect us from

10. Food pyramid
The Food Pyramid is a visual
representation of how
different foods and drinks
contribute towards a healthy
balanced diet.

11. Food Pyramid

13. Cooking
tools and
Utensils

14. Kitchen
knives
Used for peeling,
slicing, and
carving food.

15. Chopping
Board
A cutting board is a solid,
flat board used during
food preparation or
service to protect
countertops and other
surfaces from damage
while slicing food items.

16. Colander
used to strain foods
such as pasta or
to rinse
vegetables.

17. Spatula/
Ladle
Spatula- used for
lifting, flipping and
frying food.
Ladle- Used for
dipping up liquid like
soup.

18. Pan
Used for frying.
Saucepan
used for boiling water/
making soups and
sauces.

19. Food
Preparation
Process

20. Beat
1

21. Drain
2

22. Flake
3

23. Grate
4

24. Marinate
5

25. Mix
6

26. Pare
7

27. Peel
8

28. Pound
9

29. Slice
10

30. Food
Preparation
Techniques
Healthy eating also involves
preparing food to preserve nutrients
and prevent disease, as well as
paying attention to food production
issues.

31. Baking
01
This involves applying a dry
convection heat to your
food in an enclosed
environment.

32. Frying
02
This means cooking your food in fat – there are several variations of
frying:
• Deep-frying, where the food is completely immersed in hot oil
• Stir-frying, where you fry the food very quickly on a high heat in a
oiled pan
• Pan-frying, where food is cooked in a frying pan with oil; and
• Sauteing, where the food is browned on one side and then the
other with a small quantity of fat or oil.

33. Roasting
03
Roasting is basically a high heat form of
baking, where your food gets drier and
browner on the outside by initial exposure
to a temperature of over 500F.
This prevents most of the moisture being
cooked out of the food.

34. Grilling
04
This is a fast, dry and very hot way of cooking,
where the food is placed under an intense
radiant heat.
You can use various sources of heat for grilling:
wood burning, coals, gas flame, or electric
heating.
Before grilling, food can be marinaded or
seasoned
.

35. Steaming
05
This means cooking your food in water
vapor over boiling water.
.

36. Simmering
06
This means cooking your food in water
vapor over boiling water.
.

37. Blanching
07
Here the food is part-cooked, and then
immediately submerged in ice cold
water to stop the cooking process.
All sorts of vegetables can be blanched,
including green beans, asparagus and
potatoes.
.

38. Boiling
08
Food is totally submerged in
the boiling liquid and
cooked until tender.
.

39. Sauté
09
Food is cooked in a thin
layer of oil in a pan over
medium heat until it turns
golden brown.
.

40. To live a full life,
you have to fill your
stomach first .