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1. FRUITS• Eat your fruit• 100% Juice. If you
decide to drink juice.– Hi-C, Hawaiian
Punch, Sunny Delight, etc. DON’T COUNT!!!
http://www.choosemyplate.gov/food-groups/fruits.html#
2. GRAINS• Refined and Whole
Grains• REFINED- milled
which removes bran, germ, fiber, iron, and B-Vitamins
• WHOLE- contain entire grain kernal.
• http://www.choosemyplate.gov/food-groups/grains.html
3.VEGATABLES
• Dark Green, starchy, red/orange, others, beans/peas.
• http://www.choosemyplate.gov/food-groups/vegetables.html
4. PROTEIN• Choose lean meat and
poultry.• Choose seafood with
high Omega-3 fats in them.
• Choose low sodium processed meats.
• Choose nuts and seeds that are low/no sodium.
• http://www.choosemyplate.gov/food-groups/protein-foods.html
5. DAIRY
• Calcium, protein, vitamin D, potassium.
• 3 Cups.• http://www.choose
myplate.gov/food-groups/dairy.html
6. OILS
• Used for cooking.• Need fat in oil for body
functions.• Help with heart and
provide vitamin E.• http://www.choosemyp
late.gov/food-groups/oils.html
SERVING SIZES
• FRUITS- 1 ½ Cups• VEGGIES- 2 ½ Cups• GRAINS- 6-8oz.
(half need to be WHOLE grains).
• PROTEIN- 5oz.• DAIRY- 3 Cups• OILS- 6 Teaspoons
NUTRIENTS
• FRUITS- Potassium, Vitamin C, Fiber, Folate.
• VEGATABLES- Potassium, Vitamin A, Vitamin C, Fiber, Folate.
• A- helps with hydration/blood pressure.
• VIT. C- repairs cuts, skin, fights infections
• FIBER- keeps you full, helps with cholesterol.
• FOLATE- helps form blood cells.
NUTRIENTS
• IRON- carries blood cells and helps form hemoglobin.
• B Vit.- give you energy and help your metabolism.
• MAGNESIUM- builds bones.
• SELENIUM- protects cells from oxidation.
• GRAINS- Fiber, B Vitamins, Iron, Magnesium, Selenium.
NUTRIENTS
• PROTEIN- B Vit., Vit. E., Iron, Magnesium, Zinc.
• Builds muscle, hormones, helps absorb vitamins.
• Releases energy from carbohydrates and forms blood cells.
• Zinc helps immune system function.
• Contains EPA/DHA.
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