1. Nutrition

2. Oils
Sweets
Nutrition
Dairy
Poultry
Vegetables
Fruits
Grains
Grains

3. Grains
Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product
Recommended amount:
Divided up into 2 subgroups:
Whole grains
Refined grains

4. More grains Whole grains: Refined grains:
Contains the entire grain kernel- the bran, germ, and endosperm
The healthiest of grains
Examples:
whole-wheat flour
Bulgur ( cracked wheat)
Oatmeal
Whole cornmeal
Brown rice
Refined grains:
The grains have been milled, a process that removes the bran and germ.
Gives grains a finer texture and improve their shelf life
Removes dietary fiber, iron, and many B vitamins
White flour
Degermed cornmeal
White bread
White rice

5. Benefits of Grains
Consuming food rich in fiber, such as grains, reduces the risk of coronary heart disease, stroke, type II diabetes, digestive system cancer, and hormone-related cancer
Helps reduce constipation
Eating at least 3 oz. of whole grain a day may help with weight management

6. Vegetables
Any vegetable or 100% vegetable juice counts as a member of the vegetable group
Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up or mashed
Most are low in fat and calories
None have cholestrol ( sauces and seasoning may add fat, calories, or cholestrol)
There are 5 subgroups:
Dark green vegetables
Starchy vegetables
Orange vegetables
Dry beans and peas
Other vegetables
The amount one should consume depends on age, sex, and level of physical activity
Recommended amounts:
How much is a cup:

7. Fruits Any fruit or 100% juice counts as a part of the fruit group
Fruits may be fresh, canned, frozen, or dried and may be whole, cut-up, or pureed
The amount one needs depends on their age, sex, and level of physical activity
What is considered a cup;

8. Benefits of Fruits & Vegetables
Help reduce the risk of a stroke and other cardiovascular diseases
Reduce the risk of type II diabetes
Protect against certain cancers such as mouth, stomach, and colon-rectum cancer
Reduce the risk of coronary heart disease
Reduce the risk of kidney stones and help to decrease bone loss
Help lower calorie intake

9. Dairy Also known as the milk group
All fluid milk products and many foods made from milk are considered apart of this group
Foods made from milk that retain their calcium content are in the group
Foods that have little to no calcium, such as cream cheese, cream, and butter, are not.
The three main subgroups in this group are;
Milk
Yogurt
Cheese
The amount recommended to take depends on age;
1 cup of milk or yogurt, 1 ½ ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the milk group

10. Benefits of Dairy
Can reduce the risk of low bone mass throughout the life cycle
Provide nutrients that are vital for health and maintenance of one’s body
Calcium: helps build bones and teeth
Potassium: maintain healthy blood pressure
Vitamin D: helps maintain proper levels of calcium and phosphorous, thereby helping to build/maintain bones
Help reduce the risk of osteoporosis
Helps bone health during chilhood and adolescence, when bone mass is being built

11. Poultry Also known as the meat & beans group
All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered apart of this group
The amount needed depends on one’s age, sex, and level of physical activity
Most Americans eat enough from this group but need to make leaner and more varied selections of these foods
Recommended amounts:
1 oz. of meat, poultry or fish, ½ cup cooked dry beans, 1 egg, 1 tablespoon or peanut butter, or ½ oz. of nuts or seeds can be considered as 1 oz from the poultry group

12. Benefits of Poultry
Foods in this group provide many nutrients that are vital to a healthy lifestyle
Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. Also building blocks for enzymes, hormones, and vitamins.
B vitamins help the body release energy, play a vital role in the function of the nervous system, aid in the formation of red blood cells, and help build tissues
Vitamin E is an anti-oxidant that helps protect vitamin A and essential fatty acids from cell oxidation
Iron is used to carry oxygen to the blood.
Magnesium helps build bones and release energy from the muscles
Zinc is necessary for biochemical reactions and helps the immune system function properly

13. Oils, Fats, and Sweets
Oils are fats that are liquid at room temperature
They come from many different plants and fish
Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats
Examples: sunflower oil, soybean oil, canola oil, corn oil, & olive oil
Solid fats are fats that are solid at room temperature, like butter.
Solid fats come from many animal foods
Examples: butter, beef fat, shortening, chicken fat
Most Americans assume enough oils such as nuts, fish, cooking oil and salad dressing
Age, sex, and level activity determines the amount recommended
Fats, oils and sweets all fall in this category
These foods provide calories but little of no vitamins and mineral
This group should be eaten in moderation