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

kale

broccoli

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

FEEDING YOUNG CHILDREN AGES 2-5

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

FEEDING YOUR BABY

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

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