Learning about the 5 different kinds of food
Information taken from :
http://www.foodpyramid.com/
• The reason food pyramids are important is because they show
the general population a visual example of the types of food
that should be eaten every day.
• Many countries have their own version of the food pyramid, and
often these dietary guidelines are slightly different from one
country to the next.
• Some countries do actually not use a food pyramid to represent
the dietary guidelines. Instead, a circle shaped graphic is used
to represent the dietary guidelines. A good example would be
“MyPlate”, which was released in 2011 by the United States of
Agriculture (USDA).
• Foods that are made or derived from barley, cornmeal, oats,
rice, wheat, or another cereal grain are considered a grain
product. The foodstuffs most readily identified, as grain
products are grits, cereals, tortillas, bread, pasta, and oatmeal
and breakfast cereals.
Examples of whole grains include:
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whole cornmeal
oatmeal
bulgur or cracked wheat
whole-wheat flour
Examples of refined grain products include:
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white rice
white flour
white bread
degermed cornmeal
The health benefits associated with Whole
Grains are:
• Reduced constipation: Eating foods that
contain fiber such as whole grains may reduce
constipation when eaten as a part of a
healthy diet.
• Weight management: Eating whole grains
can be helpful with weight management
• Reduced risk of heart disease: Eating whole
grain products as part of a healthy and
balance diet can reduce the risk of
developing heart disease.
• Reduced risk of neural tube defects during
pregnancy: Grains fortified with folate prior
to and during pregnancy help to prevent
neural tube defects during the development
of the fetus.
There are a number of foods in the fruit group to
include:
• Apples, apricots, bananas
• Strawberries, raspberries, blueberries
• Oranges, nectarines, peaches, pears, plums, prunes
• Cherries, grapefruit, kiwi fruit, lemons, limes
• Cantaloupe, watermelon, honeydew
• 100% Fruit juices – grapefruit, apple, grape, orange
• The possibility of reducing conditions such as
stroke, heart disease and heart attack.
• Possible protection against certain types of
cancer.
• Rich fiber diets from fruits and vegetables may
reduce the risk of obesity, type 2 diabetes and
heart disease.
• Eating fruits and vegetables that are high in
potassium as part of a balanced diet may lower
blood pressure, and may reduce the risk of
developing bone loss and kidney stones.
• Eating lower calorie fruits per cup instead of
those that may be higher in calories may help to
reduce overall caloric intake.
There are 5 subgroups of vegetables, and this division is based on their
nutrient content.
• Dark green vegetables (broccoli, romaine lettuce, spinach,
watercress, kale)
• Red and Orange vegetables (tomatoes, carrots, squash, pumpkin,
sweet potatoes)
• Beans and peas (black beans, white beans, garbanzo beans, kidney
beans, soy beans, tofu, lentils, green peas)
• Starchy vegetables (corn, potatoes, green peas, green lima beans,
water chestnuts)
• Other vegetables (zucchini, wax beans, green beans, green or bell
peppers, Brussel sprouts, artichokes, asparagus, avocado, bean
sprouts)
• Eating foods such as vegetables that are typically lower in
calories than many food options per cup may be helpful in
lowering overall calorie intake.
• Eating vegetables and fruits that are rich in potassium may
help to reduce the risk of developing decreased bone density
and developing kidney stones.
• Diets rich in foods that have fiber like fruits and vegetables
may help reduce the risk of type 2 diabetes, obesity and
heart disease.
• Eating a diet rich in fruits and vegetables as part of a general
healthy diet can protect against particular types of cancer.
• Eating a rich diet of fruits and vegetables as part of an
overall balanced and health diet may serve to reduce the risk
of stroke, heart attack and heart disease
Some items in the diary food group include:
• All liquid milk: fat-free (skim), low fat (1%), reduced
fat (2%), whole milk,
• Lactose reduced milks, lactose free milks
• Flavored milks: chocolate, strawberry
• Milk-based desserts: ice cream, frozen yogurt, ice
milk, puddings made with milk
• Hard natural cheeses: cheddar, mozzarella, Swiss,
Parmesan
• Soft cheeses: ricotta, cottage cheese
• Processed cheeses: American
• All Yogurt: fat-free, low fat, reduced fat, whole milk
yogurt
• Foods from the dairy group offer
nutrients that are essential to health and
maintenance of the body, especially
calcium, potassium, vitamin D and protein.
Dairy products are the preeminent source
of calcium in most Americans’ diets.
Calcium is helpful for building teeth and
bones and in maintaining bone mass.
Potassium helps to sustain a healthy blood
pressure. Vitamin D plays an important
role in maintaining the right levels of
phosphorus and calcium, to build better
bone mass and density.
Some well-known protein choices include:
• Lean cuts of veal, pork, lamb, and beef
• Lean ground meats such as beef, pork and lab
• Game meats such as venison, rabbit and bison
• Poultry including chicken, duck, goose, turkey as well as ground turkey and
chicken
• Eggs from ducks and chickens
• Seafood including tuna, trout, swordfish, snapper salmon, Pollock, mackerel,
herring, halibut, cod and catfish
• Shellfish such as shrimp, squid, clams, crab, crayfish, mussels, and lobster
• Beans and peas including split peas, falafel, lentils, navy beans, pinto and
lima beans
• Nuts and seeds include walnuts, sunflower seeds, sesame seeds, peanuts,
almonds, cashew, hazelnuts and more
• When choosing from protein foods, try to avoid foods that are
high in saturated fat and cholesterol. Diets that are high in
saturated fats raise “bad” cholesterol levels in the blood which
increases the risk for coronary heart disease. Cholesterol is only
found in foods from animal sources. Fatty cuts of beef, pork,
and lamb are high in saturated fat. To help keep blood
cholesterol levels healthy, limit the amount of these foods you
eat. Eat more of the healthy fish, nuts, and seeds instead. They
contain monounsaturated fatty acids and polyunsaturated fatty
acids that are essential for your health.
• Oils are NOT a food group, but they provide essential nutrients
for the body.
• Limit your solid fat intake and make sure that most of your fat
sources come from fish, nuts and vegetable oils.
• Oils provide a host of essential
nutrients the body needs. Because
of this , small amounts of oil are
recommended. The fats that should
be eaten are polyunsaturated or
monounsaturated for the most part,
and oils are the major source of
these preferred fats. Oils contain
essential fatty acids and are found
in foods such as vegetable oils, nuts,
and fish and don’t raise bad
cholesterol levels. Additional to
these essential fatty acids oils
contain, they are also a great
source of vitamin E in many
American diets
• Breakfast: Always start your day with a healthy breakfast. It
will give you energy to pay attention in class. Nutrition rich
cereals and smoothies are great breakfast tips. Smoothies are
very simple to make. Mix some fruits, yogurt and milk into a
blender and enjoy your delicious tasting smoothie!
• Calcium: Since your body is growing, you need calcium for
healthy bones. Choose low-fat milk, instead of soda or juice at
meals. Make it yummy and grab a low-fat chocolate drink or a
smoothie.
• Vegetables and Fruits: Fill half your plate with vegetables and
fruits at each meal. Vegetables and fruits are packed with
vitamins and minerals!
• Snack: You need energy throughout the whole day, so pack
some healthy snacks in your backpack for school or after school
activities. Bring fruits, vegetables, string cheese, some almond
granola bars, or a pudding cup.
• Exercise: Move your body for 60 minutes everyday. Make it fun
and enjoy different physical activities such as basketball,
football, rollerblading, hula-hoop, jumping rope, dancing,
aerobics, jogging, and walking!
• Videos :
• FIVE GROUPS (PROTEINS, CARBOHYDRATES,VITAMINS AND MINERALS,
FATS…)
http://www.youtube.com/watch?v=Q413VcqOlyU&feature=fvwp&NR=1
• BALANCE FOOD (JUNK FOOD VS HEALTHY CHILDREN PLAYING
BASKETBALL )
http://www.youtube.com/watch?v=TWUq9PUYYLw
http://www.youtube.com/watch?v=YxX6QuUruu0&list=PLC877B8B165CC456
9
FRUIT GLORIOUS FRUIT
http://www.youtube.com/watch?v=XkxiBcLFMU0&list=PLC877B8B165CC4569