Click here to load reader

The food pyramid

  • View

  • Download

Embed Size (px)

Text of The food pyramid

  • 1. Learning about the 5 different kinds offoodInformation taken from :

2. The reason food pyramids are important is because theyshow the general population a visual example of thetypes of food that should be eaten every day. Many countries have their own version of the foodpyramid, and often these dietary guidelines are slightlydifferent from one country to the next. Some countries do actually not use a food pyramid torepresent the dietary guidelines. Instead, a circle shapedgraphic is used to represent the dietary guidelines. Agood example would be MyPlate, which was released in2011 by the United States of Agriculture (USDA). 3. Foods that are made or derived from barley, cornmeal,oats, rice, wheat, or another cereal grain are considereda grain product. The foodstuffs most readily identified, asgrain products are grits, cereals, tortillas, bread, pasta,and oatmeal and breakfast cereals. 4. Examples of whole grains include: whole cornmeal oatmeal bulgur or cracked wheat whole-wheat flourExamples of refined grain products include: white rice white flour white bread degermed cornmeal 5. The health benefits associated with WholeGrains are: Reduced constipation: Eating foodsthat contain fiber such as whole grainsmay reduce constipation when eaten asa part of a healthy diet. Weight management: Eating wholegrains can be helpful with weightmanagement Reduced risk of heart disease: Eatingwhole grain products as part of a healthyand balance diet can reduce the risk ofdeveloping heart disease. Reduced risk of neural tube defectsduring pregnancy: Grains fortified withfolate prior to and during pregnancy helpto prevent neural tube defects during thedevelopment of the fetus. 6. There are a number of foods in the fruit group toinclude: Apples, apricots, bananas Strawberries, raspberries, blueberries Oranges, nectarines, peaches, pears, plums,prunes Cherries, grapefruit, kiwi fruit, lemons, limes Cantaloupe, watermelon, honeydew 100% Fruit juices grapefruit, apple, grape,orange 7. The possibility of reducing conditions suchas stroke, heart disease and heart attack. Possible protection against certain types ofcancer. Rich fiber diets from fruits and vegetablesmay reduce the risk of obesity, type 2diabetes and heart disease. Eating fruits and vegetables that are high inpotassium as part of a balanced diet maylower blood pressure, and may reduce therisk of developing bone loss and kidneystones. Eating lower calorie fruits per cup instead ofthose that may be higher in calories mayhelp to reduce overall caloric intake. 8. There are 5 subgroups of vegetables, and this division is basedon their nutrient content. Dark green vegetables (broccoli, romaine lettuce, spinach,watercress, kale) Red and Orange vegetables (tomatoes, carrots, squash,pumpkin, sweet potatoes) Beans and peas (black beans, white beans, garbanzo beans,kidney beans, soy beans, tofu, lentils, green peas) Starchy vegetables (corn, potatoes, green peas, green limabeans, water chestnuts) Other vegetables (zucchini, wax beans, green beans, greenor bell peppers, Brussel sprouts, artichokes, asparagus,avocado, bean sprouts) 9. Eating foods such as vegetables that are typically lowerin calories than many food options per cup may behelpful in lowering overall calorie intake. Eating vegetables and fruits that are rich in potassiummay help to reduce the risk of developing decreasedbone density and developing kidney stones. Diets rich in foods that have fiber like fruits andvegetables may help reduce the risk of type 2 diabetes,obesity and heart disease. Eating a diet rich in fruits and vegetables as part of ageneral healthy diet can protect against particular typesof cancer. Eating a rich diet of fruits and vegetables as part of anoverall balanced and health diet may serve to reducethe risk of stroke, heart attack and heart disease 10. Some items in the diary food group include: All liquid milk: fat-free (skim), low fat (1%),reduced fat (2%), whole milk, Lactose reduced milks, lactose free milks Flavored milks: chocolate, strawberry Milk-based desserts: ice cream, frozen yogurt,ice milk, puddings made with milk Hard natural cheeses: cheddar, mozzarella,Swiss, Parmesan Soft cheeses: ricotta, cottage cheese Processed cheeses: American All Yogurt: fat-free, low fat, reduced fat, wholemilk yogurt 11. Foods from the dairy group offernutrients that are essential to healthand maintenance of the body,especially calcium, potassium,vitamin D and protein. Dairy productsare the preeminent source of calciumin most Americans diets. Calcium ishelpful for building teeth and bonesand in maintaining bone mass.Potassium helps to sustain a healthyblood pressure. Vitamin D plays animportant role in maintaining the rightlevels of phosphorus and calcium, tobuild better bone mass and density. 12. Some well-known protein choices include: Lean cuts of veal, pork, lamb, and beef Lean ground meats such as beef, pork and lab Game meats such as venison, rabbit and bison Poultry including chicken, duck, goose, turkey as well as groundturkey and chicken Eggs from ducks and chickens Seafood including tuna, trout, swordfish, snapper salmon, Pollock,mackerel, herring, halibut, cod and catfish Shellfish such as shrimp, squid, clams, crab, crayfish, mussels, andlobster Beans and peas including split peas, falafel, lentils, navy beans,pinto and lima beans Nuts and seeds include walnuts, sunflower seeds, sesame seeds,peanuts, almonds, cashew, hazelnuts and more 13. When choosing from protein foods, try to avoid foods thatare high in saturated fat and cholesterol. Diets that arehigh in saturated fats raise bad cholesterol levels in theblood which increases the risk for coronary heartdisease. Cholesterol is only found in foods from animalsources. Fatty cuts of beef, pork, and lamb are high insaturated fat. To help keep blood cholesterol levelshealthy, limit the amount of these foods you eat. Eat moreof the healthy fish, nuts, and seeds instead. They containmonounsaturated fatty acids and polyunsaturated fattyacids that are essential for your health. 14. Oils are NOT a food group, but they provide essentialnutrients for the body. Limit your solid fat intake and make sure that most ofyour fat sources come from fish, nuts and vegetable oils. 15. Oils provide a host of essentialnutrients the body needs.Because of this , small amountsof oil are recommended. Thefats that should be eaten arepolyunsaturated ormonounsaturated for the mostpart, and oils are the majorsource of these preferred fats.Oils contain essential fatty acidsand are found in foods such asvegetable oils, nuts, and fishand dont raise bad cholesterollevels. Additional to theseessential fatty acids oils contain,they are also a great source ofvitamin E in many Americandiets 16. Breakfast: Always start your day with a healthybreakfast. It will give you energy to pay attention in class.Nutrition rich cereals and smoothies are great breakfasttips. Smoothies are very simple to make. Mix some fruits,yogurt and milk into a blender and enjoy your delicioustasting smoothie! 17. Calcium: Since your body is growing, you need calciumfor healthy bones. Choose low-fat milk, instead of soda orjuice at meals. Make it yummy and grab a low-fatchocolate drink or a smoothie. 18. Vegetables and Fruits: Fill half your plate withvegetables and fruits at each meal. Vegetables and fruitsare packed with vitamins and minerals! 19. Snack: You need energy throughout the whole day, sopack some healthy snacks in your backpack for school orafter school activities. Bring fruits, vegetables, stringcheese, some almond granola bars, or a pudding cup. 20. Exercise: Move your body for 60 minutes everyday. Makeit fun and enjoy different physical activities such asbasketball, football, rollerblading, hula-hoop, jumpingrope, dancing, aerobics, jogging, and walking! 21. Videos : FIVE GROUPS (PROTEINS, CARBOHYDRATES,VITAMINS ANDMINERALS, FATS) BALANCE FOOD (JUNK FOOD VS HEALTHY CHILDREN PLAYINGBASKETBALL ) GLORIOUS FRUIT