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Fruits are good for your health Fruits are good sources of vitamins and minerals low in calories low in fat naturally sweet a good source of fiber

Where do we find heme iron

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  • Fruits are good for your healthFruits are

    good sources of vitamins and minerals low in calories low in fat naturally sweet a good source of fiber

  • You need about 2 cupsof fruit each day

    1 cup serving of fruit is:1 cup of cooked, canned or raw fruit1 small apple1 medium grapefruit1/4 of a medium cantaloupe1 cup 100% fruit juice1/2 cup dried fruit; raisins, figs

  • Vitamin A is good for your health.

  • Vitamin C is good for your health.

  • The form of the food will affect its fiber content.

  • Calcium-Rich Dairy FoodsOne serving of milk is equal to:1 cup of yogurt45 grams of natural cheese (cheddar, feta, graviera)60 grams of soft cheese (cottage cheese, anthotyros)

  • The amount of calcium in 1 cupof milk is equal to the calcium in:

    2 cups Cottage cheese 1 cup Yogurt 45 grams Cheddar or Graviera 60 grams Processedcheese food

  • Non-Dairy Foods with Calciumspinach

    orange juice fortified with calcium

    tofusoy milk fortified with calcium

    canned salmon or sardines with small edible bones



  • How to Build Healthy BonesEat dairy foods2. Get a little sunshine (free vitamin D) 20 minutes every day3. Weight-bearing exercise

  • Vegetables are good for your health.Vegetables:are low in calories.are low in fat.are a good source of fiber.are flavourful.are a great source for vitamins and minerals.are great for snacks.

  • You need to eat about of vegetables every day.1 serving of vegetables is equal to:1/2 cup of cooked or chopped raw vegetables1 cup of leafy raw vegetables, such as lettuce or spinach1/2 cup vegetable juice1/2 medium potato1/2 cup of beans1 small ear of corn (6-inches long)

  • GrainsOne serving of grains:1 slice of bread1/2 cup of cooked grain like oatmeal or rice1 cup of ready-to-eat flake cereal1/2 cup cooked pasta1/2 a bun1 pancake 1 tortilla 3 cups popped popcorn

  • Fiber RecommendationsAdults: About 28 grams of fiber each day.Children (ages 3 to 18):Childs age + 5 = number of grams of fiber each day.Example for 7 year old: 7 + 5 = 12 grams fiber.

  • Carbohydrates we eat,not needed by our body,will be changed and stored as fat.

    It is important not to eat more calories than your body needs each day.

  • Meat & Bean Group

  • Daily RecommendationYou need 2-3 servings of foods from the meat group each day 1 serving of meat amounts to:3/4 cup cooked dry beans, peas or lentils3 tablespoons of peanut butter30-50 grams of nuts or seeds2 eggs60-90 grams of meat, poultry or fish

  • Meat Substitutescooked dry beanseggspeanut butternuts and seedstofu

  • Iron in animal foods is more easily absorbed by the body than iron from plant foods

    heme iron is contained in animal foods or meats

    non-heme iron is contained in plant foods

    meat factor: Meat, poultry and fish contain a special quality called the meat factor which helps the body absorb more non-heme iron

    vitamin C foods, such as fruits and vegetables help the body absorb more non-heme iron


  • Healthy children (2 - 5 years of age)need to eat food from each of the5 food groups each day.Approximate amounts: 80-140 grams of bread, rice, cereal, pasta 1 - 1 cups vegetables 1 - 1 cups fruit 2 cups milk 60-120 grams of meat, poultry, fish, and beans


  • Signs your baby is readyto eat solid foodIt can sit with support and hold their head steady.It can draw in their lower lip as a spoon is removed from their mouth.It can keep food in their mouth and swallow it.

  • Symptoms of allergic reaction or food intolerancediarrhea vomiting coughing wheezing skin rashes

  • Nutrition Facts: Serving Sizes, Calories, Calories from Fat

  • Words like free, low, and lightmay be used on the food labelFAT FREE - Foods must have less than 0.5 grams of fat per serving.

    LIGHT FAT - Food contains no more than half the fat per serving of a comparison food.

    LOW FAT - Food must have only 3 grams of fat or less per serving.

  • * OverviewBone withOsteoporosisNormalBoneOsteoporosis causes weak bones. In this common disease, bones lose minerals like calcium. They become fragile and break easily. Source: The 2004 Surgeon Generals Report on Bone Health and Osteoporosis: What It Means to You at http://www.surgeongeneral.gov/library/bonehealth

  • *The silent disease

    Often called the silent disease Bone loss occurs without symptomsFirst sign may be a fracture due to weakened bonesA sudden strain or bump can break a bone

  • *Bones are living organsCalcium is deposited and withdrawn from bones daily. Bones build to about age 30. We need to build up a healthy bone account while young and continue to make deposits with age.

  • *Vitamin D necessary for calcium absorptionChoose a supplement with vitamin D if you are not obtaining vitamin D from other sources. Follow age group recommendation. Avoid going over a daily combined total of 2,000 IU or 50 mcg from food and supplements. Its not necessary to consume calcium and vitamin D at the same time to get the benefit of enhanced calcium absorption.

    Vitamin D is like a key that unlocks the door and lets calcium into the body.

  • Where do we find heme iron?in fruitsin meatin vegetables

  • Babies need only breast milkfrom birth to 6 monthsfrom birth to 8 monthsfrom birth to 12 months

  • A product can be labeled fat-free when it has got less than3 grams of fat per serving0.5 grams of fat per serving5 grams of fat per serving

  • Osteoporosis is also called the silent diseasethe secret diseasethe surface disease

  • Bones build to about the age ofAfter that age you begin to slowly lose bone mass.403020

  • One cup of yoghurt contains30% calcium DV60% calcium DV90% calcium DV

  • Which vitamin is necessary for calcium absorption?Vitamin AVitamin CVitamin D

  • Lactose intolerant individuals lack an enzyme called:LactoseLactaseLactine

  • Which vitamin helps the body absorb non-heme iron?vitamin Avitamin Dvitamin C

  • For children (3-18 years old) the fiber recommended daily intake can be calculated by adding + 5 to the childs age+ 15 to the childs age+3 to the childs age

  • People with osteoporosisHave bones with reduced bone densityHave reduced flesh around their bonesHave to reduce their calcium intake

  • Which of the three is higher in fiber?Plain baked potatoPotato chipsFrench fries