1. NUTRITION

2. MY PLATE 1.Grains 2.Protein 3.Fruits 4.Vegetables 5.Dairy 6.Oils

3. 1. FRUITS Eat your fruit 100% Juice. If you decide to drink juice. – Hi-C, Hawaiian Punch, Sunny Delight, etc. DON’T COUNT!!! http://www.choosem yplate.gov/food- groups/fruits.html#

4. 2. GRAINS Refined and Whole Grains REFINED- milled which removes bran, germ, fiber, iron, and B- Vitamins WHOLE- contain entire grain kernal. http://www.choosemypl ate.gov/food- groups/grains.html http://www.choosemypl ate.gov/food- groups/grains.html

5. 3.VEGATABLES Dark Green, starchy, red/orange, others, beans/peas. http://www.choosem yplate.gov/food- groups/vegetables.h tml http://www.choosem yplate.gov/food- groups/vegetables.h tml

6. 4. PROTEIN Choose lean meat and poultry. Choose seafood with high Omega-3 fats in them. Choose low sodium processed meats. Choose nuts and seeds that are low/no sodium. http://www.choosemyplate.gov/food-groups/protein- foods.html http://www.choosemyplate.gov/food-groups/protein- foods.html

7. 5. DAIRY Calcium, protein, vitamin D, potassium. 3 Cups. http://www.choosem yplate.gov/food- groups/dairy.html http://www.choosem yplate.gov/food- groups/dairy.html

8. 6. OILS Used for cooking. Need fat in oil for body functions. Help with heart and provide vitamin E. http://www.choosemyp late.gov/food- groups/oils.html http://www.choosemyp late.gov/food- groups/oils.html

9. SERVING SIZES FRUITS- 1 ½ Cups VEGGIES- 2 ½ Cups GRAINS- 6-8oz. (half need to be WHOLE grains). PROTEIN- 5oz. DAIRY- 3 Cups OILS- 6 Teaspoons

10. NUTRIENTS FRUITS- Potassium, Vitamin C, Fiber, Folate. VEGATABLES- Potassium, Vitamin A, Vitamin C, Fiber, Folate. A- helps with hydration/blood pressure. VIT. C- repairs cuts, skin, fights infections FIBER- keeps you full, helps with cholesterol. FOLATE- helps form blood cells.

11. NUTRIENTS IRON- carries blood cells and helps form hemoglobin. B Vit.- give you energy and help your metabolism. MAGNESIUM- builds bones. SELENIUM- protects cells from oxidation. GRAINS- Fiber, B Vitamins, Iron, Magnesium, Selenium.

12. NUTRIENTS PROTEIN- B Vit., Vit. E., Iron, Magnesium, Zinc. Builds muscle, hormones, helps absorb vitamins. Releases energy from carbohydrates and forms blood cells. Zinc helps immune system function. Contains EPA/DHA.

13. NUTRIENTS DAIRY- Calcium, Vitamin D, Potassium, Protein. Builds bones. Prevents osteoporosis

14. NUTRIENTS Does not raise cholesterol. Helps fight free radicals in body. Protein. OILS- Omega 3,6,9 fatty acids, Vitamin E.