Personal Nutrition Mrs. Sferra Wellness 7

I can… list and define the five food groups. list examples of each food group. explain the health benefits of each food group.

Question To Get You Thinking What are the five food groups? What is a guideline? Give an example of a guideline in your life.

SETTING UP YOUR NOTES Paper Plate Ruler Markers or Colored Pencils Glue Stick Paper Circle (Blue)

Label Each Section Definition Examples Daily Recommendation Serving Size Health Benefits and Important Nutrients Remember to write down the information that relates to YOU!

My Plate Food Groups Fruits Vegetables Grains Protein Dairy

FRUITS Definition: any fruit or 100% fruit juice – fresh, canned, frozen, or dried and may be whole, cut-up, or pureed. Examples: strawberries, watermelon, pineapple Daily Recommendations: depends on age, gender, and level of physical activity Boys (age 9-13): 1 ½ cups daily Girls (age 9-13): 1 ½ cups daily

FRUITS Serving Size: 1 cup Examples: 1 small apple, 1 large banana, approximately 8 strawberries, ½ cup dried fruit Health Benefits and Nutrients: Decreased risk of heart disease, certain types of cancer, obesity, and type 2 diabetes. Low in fat, sodium, and calories NONE have cholesterol High in dietary fiber, potassium, vitamin C and folate

VEGETABLES Definition: any vegetable or 100% vegetable juice – raw or cooked – fresh, frozen or canned and may be whole, cut-up or mashed Examples: celery, carrots, broccoli, and asparagus Daily Recommendations: Boys (age 9-13): 2 ½ cups daily Girls (age 9-13): 2 cups daily

VEGETABLES Serving Size: 1 cup Examples: 2 medium carrots, 12 baby carrots, 1 large ear of corn, 2 large stalks of celery, 1 large pepper Health Benefits and Nutrients: Decrease risk of heart disease, certain types of cancer, obesity, and type 2 diabetes Decrease risk of kidney stones and bone loss High in dietary fiber, potassium, folate, and vitamins A and C

GRAINS Definition: any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain Examples: bread, pasta, oatmeal, cereals, tortillas, grits Daily Recommendations: Boys (age 9-13): 6 ounces Girls (age 9-13): 5 ounces

GRAINS Serving Size: 1 ounce Examples: 1 mini bagel, 1 slice bread, 5 crackers, 1 packet oatmeal, ½ english muffin Health Benefits and Nutrients: Decrease risk of heart disease High in dietary fiber, vitamin B, and minerals iron and magnesium

MAKE ½ YOUR GRAINS WHOLE

Whole verses Refined Grains

PROTEINS Definition: Meat, poultry, and seafood Eggs Processed soy products Nuts and Seeds Beans and Peas Examples: chicken, steak, almonds, tofu, eggs Daily Recommendations: Boys (age 9-13): 5 ounces Girls (age 9-13): 5 ounces

PROTEINS Serving Size: 1 ounce Examples: 1 egg, 12 almonds, 2 Tablespoons hummus Health Benefits and Nutrients: Building blocks for bones, muscles, cartilage, skin and blood. High in vitamins B and E, iron, magnesium, and zinc.

DAIRY Definition: milk products and many foods made from milk Examples: cheese, milk, yogurt Daily Recommendations: Boys (age 9-13): 3 cups Girls (age 9-13): 3 cups

DAIRY Serving Size: 1 cup Examples: 1 cup milk, 1 yogurt Health Benefits and Nutrients: Increased bone health Decreases risk of osteoporosis, heart disease, and type 2 diabetes High in calcium, potassium, and vitamin D

FATS vs. OILS FATS SOLID at room temperature From animal products ONLY Provide NO essential nutrients Saturated Fats OILS LIQUID at room temperature From different plants and fish Provide essential nutrients Unsaturated Fats

OILS Definition: fats that are liquid at room temperature and come from different plants or fish Example: Canola, olive, or vegetable oil Peanut Butter Avocado Dietary Recommendations: Boys (age 9-13): 5 teaspoons Girls (age 9-13): 5 teaspoons Serving Size: 1 teaspoon

OTHER IMPORTANT INFORMATION Water Intake Depends on age, weight, gender and activity level Recommendations Boys (age 9-13): 2.4 liters per day Girls (age 9-13): 2.1 liters per day TOTAL water includes food, beverages and drinking water. Physical Activity 60 minutes or MORE of activity a day Most should be moderate or vigorous activity

FOOD and ACTIVTY JOURNAL Record ALL food and activity for five days (including at LEAST one weekend day) BE SPECIFIC Record ALL beverages DUE: Wednesday, Nov. 6th