Analyzing the Food Groups

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)

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.

Grains Nutrients in Whole Grains: 1.Fiber- helps eliminate waste, lower cholesterol, helps you feel full 2.Folate (type of B Vitamin)- helps form red blood cells 3.Iron- carries oxygen in the blood

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

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)

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

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

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

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*

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

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

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!!

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

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

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