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Proper Nutrition. Wellness Community. Vincent Simone. Introduction. Getting Started Food Groups Portion Sizing Benefits of proper Nutrition Water Grains. Vegetables Fruits Fats and oils Dairy Meat & Beans References. Getting Started. - PowerPoint PPT Presentation
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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