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Healthy Eating and Nutrition (The 5 Food Groups (Fruits and Vegetables …
Healthy Eating and Nutrition
The 5 Food Groups
Fruits and Vegetables
Dietary recommends: 1/2 your plate should be fruits and vegetables
Low in fat
low in calories
contain many vitamins and nutrients
Calcium
Healthy bones and teeth
functioning of muscles nerves and some glands
Folate
reduce risk of having a child with brain or spinal chord defect
Iron
Healthy blood and functioning of all cells
Magnesium
healthy bones
low levels can cause muscle cramps and high blood pressure
Pottasium
maintains a healthy blood pressure
Sodium
normal cell function
Vitamin A
keeps eyes and skin healthy and protects against infections
Vitamin C
healps heals cuts and wounds
keeps teeth and bones healthy
Rich in Fiber
Lowers cholestrol
reduce risk of heart disease
keeps you full for a longer time
Grains/Carbohydrates
Example: wheat, rice, oats or cornmeal include bread, cereal, pasta...
the most critical nutrient provided by grains is fiber
assist in weight management
reduce the risk of heart disease and diabetes
Most people do not get enough whole grains
whole grains provide fiber
iron
improve muscle function
boosts brain function
Treats anemia
B Vitamins
reduce risk of strokes
nerve function
DNA production
1/4 of your plate should be grains
Protein
Contain vitamin B, iron, magnesium and zinc.
building blocks of muscles, bones and blood and are essential to every system in the body.
remaining quarter of your plate
many protein foods can also be high in saturated fat and cholesterol
Fatty cuts of meat should be limited for this reason.
Lean meat, nuts, seeds and seafood are all good protein choices.
MyPlate recommends adults consume 8 ounces of fish per week, as it provides beneficial omega-3 fatty acids.
Dairy
critical for bone health
some dairy options can be high in saturated fats and cholesterol
therefor reduced-fat or fat-free options, and limit consumption of full-fat dairy is good.
nutrients including calcium, potassium and vitamin D
Fats and Oils
oils should be polyunsaturated or monounsaturated
provide antioxidant vitamin E
oils contain about 120 calories per tablespoon.
