Proper Nutrition

VINCENT SIMONE

PROPER NUTRITION

Wellness Community

INTRODUCTION

Getting StartedFood GroupsPortion SizingBenefits of proper NutritionWaterGrains

VegetablesFruitsFats and oilsDairyMeat & BeansReferences

GETTING STARTED

• It is important to eat a variety of different foods to obtain the proper nutrients

• Consume different foods within each food group

• Use the food guide pyramid as a foundation in planning meals

FOOD GROUPS• 5 Food Groups: Vegetable, Grain, Fruit,

Dairy, & Meat and Beans

FOOD GROUPS

• Its also important to eat a variety of different foods within each food group.

• Different foods within the same food groups are good for different nutrients.

Vitamin C Vitamin K

PORTION SIZE

• Oversize portions leads to eating excessive calories

• Smaller portions helps to lose weight.

• Simple tricks for smaller portions:• Use smaller plates• Smaller bowls• and smaller glasses.

A serving size of one cup is about equal to the size of a fist.

PORTION PLATEChoose My Plate Portion Tool

BENEFITS OF EATING PROPER PORTIONS

•Weight control• Feel better• Save money• Avoid Digestive problems•Opportunity to snack• Avoid blood sugar spikes

BENEFITS OF PROPER NUTRITION

• Balance of vitamins, nutrients, and other nutrients• Prevent health

problems• Aids in handling

stress• Feel energetic and

alert

WATER

• Most essential nutrient• 8 to 12 cups per day recommended• Importance:• Cleans body of toxins• Helps to maintain body temperature• Digestion• Tissue Building

Can Only Survive 5 Days Without Water!

GRAINS

Provide:• Carbohydrates• Source of energy

• Magnesium• Energy metabolism

• Vitamin E• Protects cells

• Fiber• Helps digestion

GRAIN FOODS

• Whole grain pasta

• Bread

• Tortillas

• Whole grain cereal

• Granola bars

• Bagels

One of the best cereals on the market is Cheerios. It has an excellent nutrient content and is low in sugar.

VEGETABLES

Provide:• Vitamin A• Skin Health

• Fiber• Helps digestion

• Vitamin C• Helps immune system

• Potassium• Maintaining good

blood Pressure

VEGETABLES FOODS

• Broccoli

• Lettuce

• Carrots

• Tomato

• Corn

• Cucumber

In the United States, more tomatoes are consumed than any other single fruit or vegetable!

FRUITS

Provides:• Vitamin C• Aids immune system

• Potassium• Maintaining good

blood pressure• Fiber• Aids digestion

• Folate• Body cell

maintenance

• Apple

• Oranges

• Blueberries

• Pear

• Grapes

• Strawberries

Consume at least 2-5 servings per day!

One cup of strawberries is only 55 calories!

Fruits

FATS AND OILS

Provides:• Vitamin A• Skin Health

• Vitamin E• Protects cells from

free radicals• Vitamin Absorption• Provide energy

FAT AND OIL FOODS

• Olive oil

• Salmon

• Almonds

• Avocados

• Pecans

• Papaya

Avoid Trans-fats and limit intake of saturated fats.

DAIRY

Provides:• Calcium• Bone Health

• Protein• Build and repair

Muscle• Vitamin D• Calcium absorption

• Vitamin A• Skin Health

DAIRY FOODS

• Yogurt

• Milk

• Cheese

• Cream Cheese

• Ice Cream

• Frozen Yogurt

Limit Your dairy foods to low-fat or reduced fat to stay lean

MEAT & BEANS

Provides• Proteins• Build and repair muscle

• Vitamin B• Cell Metabolism

• Iron• Transport oxygen in

blood• Magnesium• Building bones

MEAT & BEAN FOODS

• Steak

• Pinto beans

• Kidney Beans

• Chicken

• Turkey

• Black beans

Beans are a good source of protein!

United States Department of Agriculture. Choose my plate. Food Groups. http://www.choosemyplate.gov/food-groups/

References