HEALTH EDUCATION &

NUTRITIONSecond Grade level

IMPORTANCE OF FOOD VARIETY There is no single food that can provide

all of the necessary nutrients that the body needs. For example, an orange has plenty of Vitamin C,

but contains ZERO Vitamin B12.

Meat, fish and poultry are major contributors of Iron, Zinc, and B Vitamins…

THEREFORE Vegetarians should try extra hard to incorporate

these nutrients in their daily diets, from other foods that Vegetarians are able to eat.

IMPORTANCE OF FOOD VARIETY Those who are lactose intolerant must try extra hard

to eat foods high in Vitamin D and Calcium, without having dairy! An alternative to milk is Almond Milk. 1 cup contains 25% Vitamin D and 25% Calcium! It is made from soaked almonds and grinded/blended

together to become a milk replacement.

CLASSIFICATION OF FOOD GROUPS

Grains Fruits Vegetables Meat/Beans Milk/Dairy Oils

Which food fits where?!?!?!

CEREALS AND GRAINS Cereals and grains contain high

amounts of carbohydrates. These give the body energy and a sense of fullness.

Any food made from wheat, rice, oats, cornmeal, or barley is a grain product.

Half of your grains eaten each day should be WHOLE grains!

VEGETABLES Vegetables are

organized into 5 subgroups. Dark green vegetables

Orange vegetables

Starchy vegetables

Dry beans and peas

Other Vegetables

The color of vegetables are affected by the vitamins and minerals contained in them. Therefore, getting a wide variety of different colored vegetables is extremely important!

FRUITS-Fruits provide Vitamin A, Vitamin C, Potassium and Fiber.

-These nutrients are found in all different kinds of fruits, so be sure to incorporate a wide variety in your daily diet.

-FUN FACT: Vitamin C helps our body heal cuts and bruises and fight infections!

PROTEIN FOODS AND DAIRY The protein foods

group includes all foods made from meat, poultry, fish, dry beans and peas, eggs, nuts and seeds. Dry beans and peas are

also in the vegetable group!

All fluid milk products and foods made from milk are in the dairy group The most common

categories in this group are milk, yogurt, cheeses and milk-based desserts.

FATS, SUGARS AND OIL-At the top, smallest part of the pyramid for a reason!-Should be eaten in moderation and used sparingly-Foods included in this group are: butter, mayonnaise, candy, soft drinks, syrups, jellies, etc.-Most of the foods in this category contain very little vitamins and minerals, and therefore considered “empty calorie” foods.

COMBINATION FOODS A lot of the foods we eat are mixed

together in different combinationsTherefore, these foods do not just fit in one

specific category Some examples:

Meat LasagnaCheese PizzaTaco’sApple pieChicken Noodle SoupHotdog

CHARACTERISTICS OF COMBINATION FOODS Combination foods help balance the

amount of nutrients our bodies receive.Food combining allows the body to digest

the nutrients within each food group to their full extent

However, incorrect food combinations can be damaging to one’s digestion. Ex) starches and proteins should be eaten at

separate meals.Each group blocks each other out from

digesting and can lead to bloating, gas, abdominal discomfort and poor digestion of the nutrients the body needs.

CHARACTERISTICS OF COMBINATION FOODS Some other tips to be used when

combining foods for meals:Eat carbohydrate foods and protein foods at

separate meals. Protein foods require acid for proper digestion.

NEVER combine melons with other foods.Desserts eaten on top of heavy, hearty

meals do NOT do well with the digestive system.

Only eat one protein food per meal. (Although getting protein is important, an overload can lead to many health issues.)

LIMITED FOODS Some definite foods to try and limit are:

Deep fried foodsFoods that contain trans-fatWhite and refined flour productsWhite riceSugarsSome dairy products

LIMITED BEVERAGES Many of us do not consider the high

amount of calories and poor nutrients that some beverages contain. Here’s what should be AVOIDED:

Beer Mixed Alcoholic Beverages Soft drinks, including diet pop Sweetened Teas Flavored Waters Various Smoothies Certain sports drinks

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“HE WHO HAS HEALTH, HAS HOPE. AND HE WHO HAS HOPE, HAS EVERYTHING.

”

Questions/Concerns? Ask away!