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Nutrition (My plate (Ways My Plate is divided (Fruits (Contains minerals,…
Nutrition
My plate
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Ways My Plate is divided
Fruits
Contains minerals, vitamins, and fiber. whole is da best. Slightly smaller than the veggie section. Combined veggies and fruits should fill up half of your plate.
Grains
Whole grains have the most nutrients and lot of fiber that give you a long lasting full feeling. Refined grains have most of the vitamins and minerals taken out of them.
Protein
Protein is essential for growing muscles.High protein food include red beef,poultry,sea food, and dried beans are just some of the examples.
Veggies
Provides many of the vitamins and minerals that we need for good health. They are also low in calories. There is broccoli spinach kale etc.
Dairy
Foods that are rich in calcium are yogurt,,milk, and cheese. Calcium helps the bones be stronger. Choose fat free or low fat products when you can.
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You need to EXERCISE!!
You can't just expect to be healthy and fir by just doing My plate. Sure, that will help but exercise will be essential if you want to be healthy. Most things contain calories. Water and diet versions don't contain calories usually. Teens will eat a variety of foods to get nutrients while athletes will have to eat more food so that they don't lose muscle mass. Physical activity also helps our mental state just as much as our physical state.It will also help prevent diseases.
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The deal with diets
Why do people diet?
Some people may diet because they think they have to look a way. Actresses and actors are slim. But this look is unrealistic for most people.It also is harmful to your health.
By 12 or 13 changes happen. Their hips broaden, their breasts develop, and suddenly the way they look may not match girls on TV or in magazine ads. Guys develop in different rates too.
People diet for many reasons. Some are overweight and need to have better diets and exercise habits. Some play sports and want to be in the best condition Others may think they would look and feel better if they lost a few pounds.
Can diets be unhealthy?
People,when they diet, might get compliments but they will hit a weight plateau where they don't lose much weight because their body wants to keep them healthy.People find out that losing weight doesn't even make them happy.People can develop eating disorders like vomiting so that they get rid of the all the food they've eaten. You should seek help if you have an eating disorder.
Any diet with fewer calories than recommended can be dangerous.If you do a diet with no fat that also will be dangerous.Don't go for diets that restricts food groups either. You won't get the vitamins and minerals you need. You might lose weight but afterwards you'll gain it all back again. Some people diet because they think all of their problems are because of weight or some have things they ca't control so they focus on things that they can control.
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Dieting danger signs.
The warning signs of dieting and being unhealthy are:
continuing to diet, even if not overweight
physical changes, such as weakness, headaches, or dizziness
withdrawal from family and friends
poor school performance
eating in secret
thinking about food all the time
restricting activities because of food or compulsive exercise
fear of food
wearing baggy clothes as a way to hide thinness
vomiting after meals or using laxatives
Food Labels
You should also look at the total carbs. This includes fibers and sugars. You should not eat a lot of sugar. There is also protein which you need to grow. Vitamins help with certain things as well as minerals.
Look at the entire label. You should look at the serving size. The package will also tell you how many servings are in a box.You should also look at the calories because you only need 2,000 calories a day.
Check the labels on all of the food product to check for nutrients,sugars, and other things.The FDA and USDA decide what goes on a food label.
This is how you can tell if something is high,low or average in nutrients.If a food has a daily value of 5% or less of a nutrient, it is considered to be low in that nutrient.A food is a good source of a nutrient if the percent daily value is between 10% and 19%.If the food has 20% or more of the daily value, it is considered an excellent source of that nutrient.
There is trans,saturated,and unsaturated fat. Trans and saturated fat are considered bad fat. Unsaturated fat is considered good fat. You only need 600 calories from fat in a day. Cholesterol isn't bad for you it is important for some functions,but you shouldn't have a lot of cholesterol in your system.
How much should I eat?
Help Yourself
Look on the label before eating a certain food to check how much of a certain type of something(like fat) you are eating. This will also tell you hoe much nutrients and minerals from a serving. However, a serving size does not tell you how much is in the entire bag or box. For example if it said 50 goldfish per serving is equivalent to 70 calories. Then it says that there are 22 servings in the box .That does not mean there is 70 calories in the box. There is only 70 calories in the 50 goldfish. IN reality, there is 1,540 calories in the entire box.
Sometimes it's ok to eat more than what the serving size recommends,like vegetables. There are other foods,however, that you should not eat more than the serving size recommends,like chips or snack crackers etc.
Eat Smart
You should refer to the my plate to check what nutrients you need. These consist of grains,protein,diary,vegetables, and fruit. Go to ChooseMyPlate.gov to get further in depth detail on My plate or refer to my other notes.
Serving sizes tell you how much nutrition is in a single serving. The serving does not tell you how much you need to get a healthy amount of vitamins, minerals, etc etc etc.
Portion Distortion
Waste lines and obesity has grown over the last few decades because the portion sizes have too. We eat more than we need so we become overweight. We don't realize it because it's how our lives have been for a long time.
Bagels for example had a 3 inch diameter and were 140 calories. Now, they have a 6 inch diameter and they are 340 calories. That kind of bagel is have the daily recommended grain.
The price is really high because of these large portion sizes.You can get heart disease,type 2 diabetes, sleeping and breathing problems, and depression among other things. It's understandable to why the food industry has large portion sizes. I mean who doesn't like getting the most bang for their buck.
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Portion Control Tips
Eat your meals on a smaller plate.Avoid taking an entire bag of chips or container of ice cream to the couch. Another things is try taking single serving size foods so you don't overeat. Eat three well-balanced meals. Add more salads and fruits to your diets. Try not to rush through your meals. Be aware that most restaurant sizes are 3 or 4 times bigger than regular portions.Don't be tempted to go for the jumbo meal just because it's a few cents less.
Be aware of realistic portion sizes. Don't over eat. Use divided plate and my plate to help you with that. this might be hard but....
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Cholestrol
There is two types of cholesteral. They are HDL (high-density lipoprotein) cholesterol doesn't clog arteries.Also theres is Most cholesterol is LDL (low-density lipoprotein) cholesterol. LDL will probably clog a person's arteries.
Foods with cholesteral inclide: meat
eggs
butter
cheese
milk
Foods without cholesteral include: fruit
vegetables
grains (like oatmeal)
You need cjolestrol to help your organs grow.If you have too much cholestrol you may have a heart attack or stroke.
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Organic food
Sustainable food is food that is grown locally.You might also see bird-friendly or shade grown, cage-free or free-range,grass fed/ open pasture,fair trade certified, and marine stewardship council.
Natural foods are food that are barely processed and are as close to its original form as possible.To get more information on this go to the USDA's website.Just because it's organic doesn't mean it's healthier. You should still wash your fruits and veggies thoroughly. Originally raised and processed meat might harbor bacteria.
Something is considered organic when pesticides
fertilizers made with synthetic ingredients or sewage sludge
herbicides
antibiotics
bioengineering
hormones
ionizing radiation
100% organic means it is all organic
organic means it is at least 95% organic.
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Energy Drinks/Food Bars
Energy Drinks and food bars make sense to why they are here. People wanted convenience so they made drinks with caffeine and food bars to give you nutrients.Just because something has vitamins and minerals,however,doesn't mean it's good for you.
The downsides of energy drinks and food bars are they contain excessive sugar and calories,energy drinks are often full of caffeine,food bars don't make good meal replacements,they may contain mysterious ingredients, and they're expensive.
Energy Drinks give you lots of promises, but they are mostly empty.They just end up with a lot of sugar and fat.
Read the labels on energy drinks and food bars to check the ingredients and nutrients. Also teens and kids shouldn't drink energy drinks because the health and safety risks.
Food safety
Make sure you put refrigerated foods in your cart. If anything has a strange odor or it looks weird you shouldn't buy it. Make sure you get all the ingredients of my plate and make sure to check the expiration dates. Those will help you to be safe.
Raw meat needs to be cooked withing two days. You need to clean fruits and veggies before eating them. Thaw meat in the fridge not at room temp.never wash raw chicken and cook ground meat until it's no longer pinkl.
Put leftovers in the fridge as soon as possible.Eat leftovers withing 2 to 4 days of having them. Freeze leftovers in one or two servings. Store leftovers in plastic bags and containers.
Experts answers on ...
Whole wheat is made from the whole wheat kernel.Whole grain is made is made from any whole grain kernel.If you don't see the word whole on the package it means that the bread isn't made from all of the kernel.Look at the nutrition list to check for whole flour.