Analyzing the Food Groups

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Analyzing the Food Groups
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Grains

• 2 types whole and refined grains
• Whole grains entire grain kernel
• Examples (pasta, white bread, crackers, rice,
  etc.)
• Refined grains removes parts/nutrients
• Examples (whole wheat pasta, buns/rolls,
  crackers)
• Enriched (nutrients added back in after
  processing)

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Grains

• Benefits of whole grains
• Reduce coronary heart disease
• Help with weight management
• Reduce constipation
• ½ of the grains that you eat should be whole
  grains.

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Grains

• Nutrients in Whole Grains
• Fiber- helps eliminate waste, lower cholesterol,
  helps you feel full
• Folate (type of B Vitamin)- helps form red blood
  cells
• Iron- carries oxygen in the blood

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Vegetables

• 5 Common ways vegetables are prepared
• Frozen, fresh, cooked/raw, canned, dried
• 5 categories of Vegetables
• Dark Green
• Orange
• Dry Beans and Peas
• Starchy
• Other Vegetables

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Vegetables

• Benefits of eating Vegetables
• Reduce the risk of cardiovascular disease
• Reduce the risk of type 2 diabetes
• Decrease the risk of getting cancer
• Reduce the risk for coronary heart disease
• Helps you lose weight
• Keep eyes and skin healthy (vitamin A)
• Heals cuts and wounds (Vitamin C)

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Vegetables

• What can you do to eat more veggies?
• Add colored veggies to salads
• Keep them already cut up in the fridge
• Plan meals around a veggie main dish
• Have salads at meal time
• Shred them into meatloaf, casseroles, muffins,
  etc.
• Eat them on pizza

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Fruits

• How does eating fruit benefit your health?
• Decrease your risk of stroke
• Decrease your risk of diabetes
• Decrease your risk of cancers
• Decrease your risk of getting kidney stones
• Decreases your calorie intake
• Decreases bone loss

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Fruits

• Potassium- keeps blood pressure healthy
• (bananas, prunes, orange juice, melons)
• What are the 2 rules for keeping fruits safe?
• ALWAYS wash before eating
• Keep them separate from raw meat and sea food

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Milk

• Fat Content FAT FREE or LOW FAT
• Contain 4 major nutrients
• Calcium, Protein, Potassium, Vitamin D
• Calcium- main nutrient in milk
• Help sturdy teeth and bones
• Reduces risk of osteoporosis
• Bone mass is built in childhood and adolescence

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Milk

• LDL bad cholesterol
• HDL good cholesterol
• Saturated fats raise our LDL
• People who cant have milk products
• Lactose free products, canned fish, dried beans

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Meat and Beans

• Meat, poultry, fish, dried beans peas, eggs,
  nuts, and seeds
• Protein repairs muscles and bones
• Iron carries oxygen in the blood
• Some have saturated fats- heart disease
• MUFA- mono-unsaturated fats
• PUFA- poly-unsaturated fats
• PUFAs important because some cant be made in
  the body

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Meats

• When choosing meats
• Pick a lean cut
• Take the skin off (chicken)
• Trim away the extra fat
• Choose broiled or baked meats
• Drain off the extra fats
• Skip the breading or gravy
• Processed meats have a lot of Sodium
• Dont eat undercooked meats!!

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Oils

• Liquid at room temperature
• Come from plants and fish
• Nuts, olives, fish, avocados high in natural
  oils
• Saturated fats Solid at room temp.
• Animal sources and partially hydrogenated plant
  sources

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Oils

• Sat trans fats/cholesterol high in LDL (BAD)
• Oils solid fats have 120 calories/ tablespoon

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Discretionary Calories

• Extra calories that you consume cautiously
• Added sugars substances added to foods during
  processing (sugars and syrups)
• High fructose corn syrup
• Maltose
• Sucrose
• Syrup
• Sugar