Analyzing the Food Groups

1. Analyzing the Food Groups

2. 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)

3. 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.

4. 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

5. 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

6. 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)

7. 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

8. 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

9. 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

10. 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*

11. Milk • LDL= bad cholesterol • HDL= good cholesterol • Saturated fats raise our LDL • People who can’t have milk products: • Lactose free products, canned fish, dried beans

12. 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 • PUFA’s important because some can’t be made in the body

13. 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 • Don’t eat undercooked meats!!

14. 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

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

16. 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