KEY TERMS
Nutrients
Whole grain
Refined grains
NUTRITION
 Nutrients are chemical substances in
food that help maintain the body
 Some nutrients supply energy to the body
 Some nutrients provide the building
blocks for the body’s cells and tissues,
such as kin, bones, and muscles
 Some nutrients are necessary for the
chemical reactions that take place in the
body
NUTRIENTS
 The food people eat has a major impact on their
health
 The U.S. Department of Agriculture and the U.S.
Department of Health and Human Services have
developed guidelines for healthy eating
HEALTHY DIETS
 For a healthy diet, a person must eat a variety of foods
 A healthy diet also includes all the nutrients a person
needs to stay healthy
 To help people make wise choices, the Food Guide
Pyramid was developed
 The Food Guide Pyramid is a diagram that organizes
food into groups that have similar nutrients
 It then recommends how many servings one should
eat from each group each day
THE FOOD PYRAMID
THE FOOD GUIDE PYRAMID
IN WITH THE NEW: MY PLATE
GRAINS
 6 ounces each day
 Make half your grains whole
 Any food made from wheat, rice, oats, cornmeal,
barley or another cereal grain is a grain product.
 Bread, pasta, oatmeal, breakfast cereals, tortillas, and
grits are examples of grain products.
 Grains are divided into 2 subgroups:
• whole grains
• refined grains.
GRAINS
 Whole grains contain the entire grain kernel ― the
bran, germ, and endosperm.
 Examples include:
• whole-wheat flour
• bulgur (cracked wheat)
• oatmeal
• whole cornmeal
• brown rice
GRAINS
 Refined grains have been milled, a process that removes
the bran and germ.
 This is done to give grains a finer texture and improve their
shelf life, but it also removes dietary fiber, iron, and many B
vitamins.
 Some examples of refined grain products are:
• white flour
• degermed cornmeal
• white bread
• white rice
GRAINS
 Some commonly eaten grain products are:
Whole grains:
•
whole grain
cornmeal
Refined grains:
•
brown rice
•
buckwheat
•
whole rye
•
bulgur (cracked
wheat)
•
whole wheat bread • couscous
whole wheat
• crackers
crackers
• flour tortillas
whole wheat pasta
• grits
whole wheat
sandwich buns and • noodles
rolls
Pasta:
•
•
oatmeal
•
popcorn
•
•
Ready-to-eat
breakfast cereals:
•
•
whole wheat cereal
•
flakes
•
whole grain barley
•
whole wheat
tortillas
wild rice
•
cornbread
•
corn tortillas
•
spaghetti
•
macaroni
•
pitas
•
pretzels
Ready-to-eat breakfast
cereals:
•
corn flakes
•
white bread
•
white sandwich
buns and rolls
•
white rice
VEGETABLES
 2 ½ cups per day
 Any vegetable or 100% vegetable juice counts as a
member of the Vegetable Group.
 Vegetables may be:
• Raw
• Cooked
• Fresh
• Frozen
• Canned
• Dried/dehydrated
• May be whole, cut-up, or mashed
VEGETABLES
 Vegetables are organized into 5 subgroups, based on their nutrient content.
 Some commonly eaten vegetables in each subgroup are:
Starchy vegetables Beans and peas
Dark green vegetables Red & orange
Other vegetables
vegetables
• broccoli
• corn
• black beans
• artichokes
• acorn squash
• collard greens
• black-eyed peas
• black-eyed peas)
• asparagus
• butternut squash
(not dry)
• dark green leafy
• kidney beans
• brussel sprouts
lettuce
• carrots
• green bananas
• lentils
• cabbage
• mustard greens
• pumpkin
• green peas
• navy beans
• cauliflower
• romaine lettuce
• red peppers
• green lima beans
• pinto beans
• celery
• spinach
• sweet potatoes
• plantains
• soy beans
• cucumbers
• turnip greens
• tomatoes
• potatoes
• split peas
• eggplant
• tomato juice
• white beans
• green beans
• green peppers
• Iceberg lettuce
• mushrooms
• okra
• onions
• turnips
FRUITS
 1 ½ cups per day
 Any fruit or 100% fruit juice counts as part of the Fruit
Group.
 Fruits may be:
 Fresh
 Canned
 Frozen
 Dried
 may be whole, cut-up, or pureed
FRUITS
 Some commonly eaten fruits are:
•
Apples
•
Prunes
Berries:
•
Apricots
•
Raisins
•
strawberries
•
orange
•
Bananas
•
Tangerines
•
blueberries
•
apple
•
Nectarines
•
Cherries
•
raspberries
•
grape
•
Oranges
•
Grapefruit
Melons:
•
grapefruit
•
Peaches
•
Grapes
•
cantaloupe
•
Pears
•
Kiwi fruit
•
honeydew
•
Papaya
•
Lemons
•
watermelon
•
Pineapple
•
Limes
Mixed fruits:
•
Plums
•
Mangoes
•
fruit cocktail
100% Fruit juice:
MILK, YOGURT & CHEESE
 3 cups per day
 All fluid milk products and many foods made from milk are
considered part of this food group.
 Most Dairy Group choices should be fat-free or low-fat.
 Foods made from milk that retain their calcium content are
part of the group.
 Foods made from milk that have little to no calcium, such
as cream cheese, cream, and butter, are not.
 Calcium-fortified soymilk (soy beverage) is also part of the
Dairy Group.
MILK, YOGURT & CHEESE
 Choose fat-free or low-fat milk, yogurt, and cheese.
 If sweetened milk products are chosen (flavored milk,
yogurt, drinkable yogurt, desserts), the added sugars also
count against your maximum limit for "empty calories”
 For those who are lactose intolerant, smaller portions (such
as 4 fluid ounces of milk) may be well tolerated.
 Calcium-fortified foods and beverages such as cereals,
orange juice, or rice or almond beverages may provide
calcium, but may not provide the other nutrients found in
dairy products.
MILK, YOGURT & CHEESE
 Some commonly eaten choices in the Dairy Group are:
Milk
Milk-based desserts
Soft cheeses:
all fluid milk:
 puddings
 ricotta
 fat-free (skim)
 ice milk
 cottage cheese
 low fat (1%)
 frozen yogurt
Processed cheeses:
 reduced fat (2%)
 ice cream
 American
 whole milk
 Calcium-fortified soymilk
Flavored milks:
 (soy beverage)
Yogurt
 chocolate
Cheese
All yogurt:
 strawberry
Hard natural cheeses:
 fat-free
 lactose-reduced milks
 cheddar
 low fat
 lactose-free milks
 mozzarella
 reduced fat
 Swiss
 whole milk yogurt
 Parmesan
MEAT & BEANS
 5 ounces per day
 All foods made from meat, poultry, seafood, beans
and peas, eggs, processed soy products, nuts, and
seeds are considered part of the Protein Foods Group.
 Beans and peas are also part of the Vegetable Group.
 Select a variety of protein foods to improve nutrient
intake and health benefits, including at least 8 ounces
of cooked seafood per week.
 Meat and poultry choices should be lean or low-fat.
MEAT & BEANS
 Some commonly eaten choices in the Protein Foods Group, with
selection tips, are:
Meats
Lean cuts of:
•
beef
•
ham
•
lamb
•
pork
Game meats:
•
bison
•
rabbit
•
venison
Lean ground meats:
•
beef
•
pork
•
lamb
Lean luncheon or deli
meats
Organ meats:
•
liver
•
giblets
Poultry
•
chicken
•
duck
goose
turkey
ground chicken and
turkey
Eggs
•
chicken eggs
•
duck eggs
Beans and peas
•
black beans
•
black-eyed peas
•
lima beans (mature)
•
navy beans
•
pinto beans
Processed soy products:
•
tofu
•
white beans
•
bean burgers
•
veggie burgers
•
texturized vegetable
•
protein (TVP)
Nuts and seeds
•
almonds
•
cashews
•
•
•
•
mixed nuts
•
peanuts
•
peanut butter
•
pecans
•
pistachios
•
pumpkin seeds
•
sesame seeds
•
sunflower seeds
•
walnuts
Seafood
•
Finfish such as:
•
catfish
•
flounder
•
halibut
•
mackerel
•
salmon
•
sea bass
•
snapper
•
swordfish
•
trout
•
tuna
Shellfish such as:
•
clams
•
crab
•
lobster
•
mussels
•
octopus
•
oysters
•
scallops
•
squid (calamari)
•
shrimp
Canned fish such as:
•
anchovies
•
clams
•
tuna
•
sardines
FATS, OILS, & SWEETS
 Oils are fats that are liquid at room temperature, like the vegetable oils used
in cooking.
 Oils come from many different plants and from fish.
 Oils are NOT a food group, but they provide essential nutrients.
 Therefore, oils are included in USDA food patterns.
 Some common oils are:
•
•
•
•
•
•
•
canola oil
corn oil
cottonseed oil
olive oil
safflower oil
soybean oil
sunflower oil
FATS, OILS, & SWEETS
 Some oils are used mainly as flavorings, such as walnut oil
and sesame oil.
 A number of foods are naturally high in oils, like:
• nuts
• olives
• some fish
• avocados
 Foods that are mainly oil include mayonnaise, certain salad
dressings, and soft (tub or squeeze) margarine with no
trans fats.
FATS, OILS, & SWEETS
 A few plant oils, however, including coconut oil, palm oil, and palm kernel oil, are high in
saturated fats and for nutritional purposes should be considered to be solid fats.
 Solid fats are fats that are solid at room temperature, like butter and shortening.
 Solid fats come from many animal foods and can be made from vegetable oils through a
process called hydrogenation.
 Some common solid fats are:
• butter
• milk fat
• beef fat (tallow, suet)
• chicken fat
• pork fat (lard)
• stick margarine
• shortening
• partially hydrogenated oil
DIETARY GUIDELINES FOR AMERICANS
 The Dietary Guidelines for Americans were then developed
 The guidelines suggest actions to promote health
Choose Sensibly
Build a Healthy Base
•
Aim for Fitness
•
•
Aim for a healthy
weight
Be physically
active each day
•
•
•
Let the Pyramid guide your
food choices
Choose a variety of grains
daily, especially whole
grains
Choose a variety of fruits
and vegetables daily
Keep food safe to eat
•
•
•
Choose a diet that is
low in saturated fat
and cholesterol and
moderate in total fat
Choose beverages and
foods to moderate
your intake of sugars
Choose and prepare
foods with less salt
EATING OUT
 People who eat in commercial restaurants have a
wide choice of what to eat
• You can eat one meal in a restaurant, and the rest of the meals
at home
• you can eat all your meals at restaurants
• You can eat all your meals at home
 For this reason, restaurants are concerned with taste
and appearance
 However, restaurants do try to provide offerings from
each part of the Food Guide Pyramid
EATING OUT: MCDONALD’S
Fats, Oils,
& Sweets
Milk, Yogurt, &
Cheese
Vegetable
Bread,
Cereal,
Rice &
Pasta
Meat, Poultry,
Fish, Dry
Beans, Eggs,
& Nuts
Fruit
INSTITUTIONAL FOODSERVICES
 Institutional foodservices are much more concerned with
nutrition
 In many cases, people who eat in institutional foodservices
have no choice in where to eat
 For example:
• People in hospitals
• Soldiers in the armed services
• People in prison facilities
Therefore, institutional foodservices pay close attention to
the nutritional content of each meal they serve