2. Food Groups (Nutrition) Freshman PE

3. Grains Examples: Pasta, bread, rice, cereal. Benefits: Grains are full of B vitamins (thiamin, riboflavin, and niacin) these play a key role in metabolism. Help the body release energy from protein, fat, and carbohydrates. Grains also includes dietary fiber which reduces the risk of heart disease and obesity. Whole grains are sources in magnesium and selenium. Magnesium is used in building bones while selenium protects cells from oxidation.

4. Vegetables Examples: Broccoli, corn, lettuce, pepper Benefits: Low in fat and calories, and none have cholesterol. Include potassium, vitamin A and C. Potassium helps maintain healthy blood pressure while vitamin A keeps skin healthy to protect against infections and vitamin C helps heal cuts, keep teeth healthy, and aids in iron absorption

5. Fruits Examples: Apple, oranges, strawberry, banana, kiwi. Benefits: Eating fruits reduces risk of heart disease, protect against certain cancers, reduces the risk of kidney stones and lowers blood pressure. Fruits are naturally low in fat, sodium, and calories while none have cholesterol. Most fruits contain potassium to help maintain healthy blood pressure. Fruits also contain folic acid which helps the body form red blood cells

6. Oils Examples: canola oil, corn oil, olive oil. Food naturally high in oils: Nuts, olives, avocados Benefits: Oils are a major source of vitamin E which is used for dissolving fats *Only eating a small amount of oils is recommended!

7. Dairy Examples: Milk, cheese, and yogurt Benefits: Intake of dairy is linked to improved bone health due to the large amounts of calcium in dairy. Dairy products also contain vitamin D which maintains proper levels of calcium and phosphorous. Potassium is also found in dairy and helps maintain a healthy blood pressure.

8. Meat and Beans Examples: Beef, ham, pork, pinto beans, fish. Benefits: High in protein. Protein functions as building blocks for bones, muscles, cartilage, skin, and blood. Proteins also provide calories. B vitamins can be found in meat and beans also. These vitamins help the body release energy, help the nervous system function, and aid in the creation of red blood cells. On top of that these foods also have Iron and Magnesium in them

9. Citations http://www.bing.com/images/search?q=food+group+pyramid&FORM=HDRSC2#view=detail&id=D5 EADF63D6DDB69B891847B5ED30051DB6EE7E31&selectedIndex=4 http://www.bing.com/images/search?q=bread&qs=n&form=QBIR&pq=bread&sc=8-5&sp=- 1&sk=#view=detail&id=08F39CBBB766D876FEB72C6A04940C66D8B29614&selectedIndex=0 http://www.bing.com/images/search?q=vegetables&FORM=HDRSC2#view=detail&i d=02AEE5F640CA6A7FDDD0CF5DE94802DD692C5650&selectedIndex=1 http://www.bing.com/images/search?q=fruits&FORM=HDRSC2#view=detail&id=6EE F01CADE80A616C822C3F136FBCD3E248FBA85&selectedIndex=12 http://www.bing.com/images/search?q=oils&qs=n&form=QBIRMH&pq=oils&sc=8- 4&sp=- 1&sk=#view=detail&id=2400C723E51425D45D2A14516FD6ACF121CD3B5A&selecte dIndex=0 http://www.bing.com/images/search?q=dairy&qs=n&form=QBIR&pq=dairy&sc=8- 5&sp=- 1&sk=#view=detail&id=EE65E6B349BA0E051818E96BC6BAF809111D8E1B&selected Index=2 http://www.bing.com/images/search?q=steak&qs=n&form=QBIR&pq=steak&sc=8- 5&sp=- 1&sk=#view=detail&id=A7AFA06CF7B080E9A49F804F860EB5684A60CE5C&selected Index=4 https://dese.mo.gov/sites/default/files/whataregrains.pdf http://www.choosemyplate.gov/food-groups/grains-why.html http://www.choosemyplate.gov/food-groups/vegetables-why.html http://www.choosemyplate.gov/food-groups/fruits-why.html http://www.choosemyplate.gov/food-groups/oils-why.html http://www.choosemyplate.gov/food-groups/dairy-why.html