Nutrition

Food Groups 5 food groups: Vegetable, Grain, Fruit, Dairy, & Meat and Beans

Portioned Plate

Food Rocks

Benefits of Nutrition Right balance of vitamins, minerals, and other nutrients Feel your best and have energy Helps to handle stress Prevent and control health problems (WebMD)

Physical Activity Movement of your body Moderate to vigorous for 60 minutes/day Jumping and climbing 3 days/week (MyPlate) Long term health benefits Make it FUN!

Grains Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain Eat whole grains rather than refined grains 6 oz. recommendation (MyPlate) Check serving sizes here

Health Benefits Vital for health and maintenance of our bodies Whole grains help with weight management Whole grains have high fiber; important for proper bowel function When consumed during pregnancy, folate, a B vitamin provided by whole grains, reduces the risk of neural tube defects (MyPlate)

Nutrient: Carbohydrates Provide energy Body turns carbs to glucose, used by brain cells Important source of essential micronutrients (Turcotte, 2010)

Vegetables Eat raw or cooked Broken into 5 groups: Dark green Starchy Red/Orange Beans and Peas (many also protein foods) Other 2 cups are recommended per day (MyPlate)

Health Benefits Reduced risk of some chronic diseases No plant foods have cholesterol (MyPlate) Click here to view this vegetable stir fry recipe

Nutrient: Vitamin A Keeps eyes and skin healthy Protect against infections (MyPlate)

Fruit Daily recommendation of 1 ½ cups of fruit per day ½ cup of dried fruit is equivalent to 1 cup for serving size purposes (MyPlate) Ideas for incorporating fruit, click here.

Health Benefits The consumption of fruit can help guard against some types of cancers It can ward off numerous types of heart disease Potassium, found is large amounts in bananas, can help with high blood pressure and decrease bone loss (MyPlate)

Nutrient: Vitamin C Important for growth and repair of body tissues Helps heal cuts and wounds Keeps teeth and gums healthy (MyPlate)

Dairy Fluid milk products and products made from milk Choose fat-free or low-fat 3 cups needed each day 1 ½ ounces of cheese is a cup (MyPlate) Dairy food gallery

Health Benefits Offers potassium, calcium, vitamin D, and protein Increased bone health Reduced risk of diabetes (MyPlate)

Nutrient: Calcium Used to build bone and teeth Increase bone mass (MyPlate)

Meats & Beans Meat, poultry, seafood, egg, soy, nuts, seeds Beans and peas…a vegetable too?! Lean or low-fat choices 5 ounces/day (MyPlate) 1 ounce=deck of cards

Health Benefit Steer clear of saturated fats; high amounts in processed meats Nuts reduce the risk of heart disease Help immune system function Release energy from muscles Help build muscle (MyPlate)

Nutrient: Protein Building blocks for bones, muscles, cartilage, skin, and blood Also building blocks for enzymes, hormones, and vitamins One of three nutrients that provide calories (the others are fat and carbohydrates) (MyPlate)

Fats/Oils Necessary to have some oils, containing healthy fats Eat monounsaturated and polyunsaturated fats, not saturated fats Healthy oils: fish, nut, and vegetable oils (MyPlate)

Interactive Pyramid *Must have SmartBoard

Quiz Why is nutrition important? We can tell other people how to eat We have less stress and more energy Vegetables taste good Which is an example of vigorous activity? Running Gardening Brushing your teeth Which food is an example of a dairy item? Strawberry Milkshake Steak What main nutrient does our body get from vegetables? Vitamin A Vitamin C Protein

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References Food Pyramid-Slide 2: http://www.upmc.com/HealthAtoZ/patienteducation/W/PublishingImag es/foodpyramid.jpg Stir Fry-Slide 11: http://taosartschool.org/cooking/vegetable_stir_fry.jpg Wheat Bread-Slide 9: http://assets.kaboose.com/media/00/00/0c/8a/2e061305086554551c 9ddc3e7c09cd16a87f061c/476x357/rotator-wholeweat_476x357.jpg Disneyrob. (5 Feb 2010). Food Rocks at Epcot Center. [Video File]. Retrieved 20 Feb 2012. http://www.youtube.com/watch?v=3bzucLY-Ues WebMD. 12 Oct 2009. Healthy Eating: Benefits of a Healthier Diet.Retrieved 19 Feb 2012. http://www.webmd.com/food- recipes/tc/healthy-eating-overview Turcotte, Michele. (14 Sep 2010). What are the Benefits of Carbohydrates? Retrieved 19 Feb 2012. http://www.livestrong.com/article/244182-what-are-the-benefits-of- carbohydrates/ MyPlate. United States Department of Agriculture. Retrieved 18 Feb 2012. http://www.choosemyplate.gov/food-groups/