1. GO, GLOW, AND GROW FOODS YOU ARE WHAT YOU EAT! 2. The Food Pyramid 3. Go Food - gives you energy for word and play. - they have fats and carbohydrates. - Butter and Cheese are sources of fats. - Bread, Rice, and Pasta are rich in carbohydrates. 4. Go Food FATS CARBOHYDRATES 5. GLow Food- keeps your body well. - they are rich in vitamins and minerals. - they help you maintain good eyesight and healthy skin. - they prevent many diseases. - Fruits and Vegetables are glow foods. 6. GlOw Food 7. GRow Food - helps you grow tall and strong. - they are rich in protein. - Protein-rich foods build muscles. Protein can be found in Meat, Chicken, Peanuts, and Beans. 8. GROw Food PROTEIN 9. Keep in Mind! • The food that you eat determines your health. • Foods are grouped into go, glow, and grow foods. • Go foods have fats and Carbohydrates. They give energy for work and play. • Grow foods are rich in protein. They make the body grow strong and healthy. • Glow foods are rich vitamins and minerals. They keep the body well. • A meal that has all the food groups in the correct amount makes a balanced diet. • A balanced diet makes you healthy and strong. The three basic food groups are Go,Glow and Grow. 1.GO FOOD GROUP gives our body heat and energy. Foods rich in carbohydrates and starchy foods such as rice, corn,bread, oatmeal, macaroni, noodles, potatoes, camote, gabi, cassava and others. Food rich in sugar are cakes, candies, honey, jam, jellies, molasses and ice cream. 2.GROW FOOD GROUP repairs and build our body cells and tissues. It makes us grow Food rich in protein are poultry foods, meat meat products, eggs, milk products, fishes, shrimps, crabs, mongo, beans, gelatin, soya, bean, peanuts, cereals like rice and corn. 3. GLOW FOOD GROUP regulate and protect our body. Glow foods are rich in minerals and vitamins. Minerals rich foods are milk, cheese, fish, shellfish, such as oyster and shrimp, mussles, clams, seaweeds, lobster, anchovies, mongo sprouts, soybeans, soy milk, cashew, peanuts, onions, animal liver, eggyolk, banana, apple, orange, corn, rice, mollases, greenpeas, beans, lettuce and spinach. Vitamin rich foods are green leafy vegetables, yellow fruits and vegetables, eggyolk, prunes, liver, potatoes, mongo sprouts, peanuts, cashew nuts, soybeans, pepper leaves, animal internal organs- such as heart, liver and kidney; fresh milk, cheese, camote, kangkong, malunngay, fish, avocado, citrus fruits, guava and codliver oil. Go Foods are the type of food that provide fuel and help us ‘go’ and be active. Examples of ‘Go’ foods include bread, rice, pasta, cereals and potato. These foods give our muscles fuel to run, swim, jump, cycle and our brain fuel to concentrate. If we don’t eat enough ‘Go’ foods then we can feel tired and won’t have enough fuel to get through the day. It’s important to include ‘Go’ foods at all meals and especially breakfast so that our body and brain can get ready for the busy school day ahead. Grow Foods help our body grow bigger and stronger. ‘Grow’ foods help build our body’s bones, teeth and muscles. Examples of ‘Grow’ foods include chicken, meat, fish, eggs and milk, cheese and yoghurt. All of these foods help to keep us feeling full so that we don’t get hungry straight away. ‘Grow’ foods also help keep our brain bright and focused. If we don’t eat enough ‘Grow’ foods our bodies won’t have the right building blocks to make us taller and stronger. Glow Foods are full of vitamins and minerals to keep our skin, hair and eyes bright and glowing. ‘Glow’ foods can keep our immune system strong so that we can fight bugs and viruses. Examples of ‘Glow’ foods include all fruits and vegetables. Brightly coloured fruits and vegetables are full of vitamins and minerals and we need to eat different types every day. What did you eat yesterday – were there lots of different coloured fruit and vegetables? Try and eat fruit and vegetables from every colour of the rainbow are to make sure you’re getting enough ‘Glow’ foods. Breads, Rice, pasta and other grains are Go foods. They help us to run, jump and play all day. These are our fats and carbohydrates. Fruits and vegetables are Glow foods. They help our hair shine and our eyes sparkle. These are our sources of vitamins and minerals. They help prevent disease. Dairy, beans, meat and meat alternatives are Grow foods. They help us to grow big and strong! These are our sources of protein-rich foods that help in building muscle. NUTRIENTS 1. Carbohydrates Main function: Provide energy “Carbohydrates are the body’s main energy source and the brain’s only source of fuel,” says Kate Patton, MEd, RD, a registered dietitian at the Cleveland Clinic in Ohio. Your body breaks carbohydrates down into glucose, which cells require to create energy. Get more: The best sources of carbohydrates are whole grains and foods made from those grains, such as whole-wheat bread, bulgur, barley, oatmeal, brown rice, and cornmeal. Limit your intake of sugar and refined grains (including white pasta, white rice, and white breads), the U.S. Department of Agriculture (USDA) recommends. 2. Protein Main function: Build and repair tissue “Protein is another important source of energy for the body,” Solomon says. Protein consists of amino acids that act as the body’s main building blocks for tissues, such as muscle, skin, bone, and hair. Proteins also assist in many reactions in the body, including the production of enzymes (the catalysts that keep all body processes running smoothly), hormones, and antibodies, Solomon explains. Get more: The best protein sources are lean meats, poultry and seafood, beans and peas, nuts and seeds, eggs, and soy products, according to the USDA. 3. Fats Main function: Provide backup energy “Your body uses fats for energy when carbohydrates aren’t available,” Patton says. “You also need fats as insulation, to help your body absorb fat-soluble vitamins, and to protect your organs.” Get more: Fats come in both liquid and solid forms. The USDA notes that the best sources of healthful fats are the liquid monounsaturated and polyunsaturated fats found in olive oil, canola oil, sunflower oil, soybean oil, corn oil, nuts, seeds, and avocados, as well as fatty fish rich in omega-3 fatty acids. Limit foods high in unhealthy saturated fats (red meat, cheese, butter, and ice cream) and trans fats (processed products that contain partially hydrogenated oil), which increase your risk for disease. 4. Vitamins and Minerals Main function: Maintain optimal health “You need vitamins and minerals for numerous physiological functions that help you survive,” Patton says. They're essential for normal growth and development, and each one plays a unique role in helping to maintain optimal health. For example, calcium and vitamin D are necessary for healthy bones, and the B vitamins help support the nervous system, explains Tricia L. Psota, PhD, RDN, president-elect of the DC Metro Area Dietetic Association. Get more: Vitamins and minerals come from a variety of foods, including fruits and vegetables, dairy products, and lean protein sources. “Eat a selection of colorful fruits and vegetables every day, and vary the types of proteins you eat,” Solomon says. 5. Water Main function: Enables vital bodily functions You’ve probably heard that you can live for weeks without food but only days without water. That’s because water is the most important essential nutrient. It is involved in many of your body’s vital functions, and it distributes other essential nutrients to your cells. Get more: The Institute of Medicine recommends that men consume about 125 ounces of water a day and women 91 ounces per day. About 20 percent can come from foods, and the remaining 80 percent should come from drinking water — about 12 cups a day for men and 8.8 cups for women. VITAMINS Vitamins are nutrients your body needs to function and fight off disease. Your body cannot produce vitamins itself, so you must get them through food you eat or in some cases supplements. There are 13 vitamins that are essential to your body working well. Knowledge of the different types and understanding the purpose of these vitamins are important for good health. There are two types of vitamins: fat-soluble and water-soluble. Fat-soluble vitamins are stored in your fat cells, consequently requiring fat in order to be absorbed. Water-soluble vitamins are not stored in your body; therefore, they need to be replenished daily. Your body takes what it needs from the food you eat and then excretes what is not needed as waste. Here is a list of some vitamin types and common food sources: Fat-Soluble Vitamins Vitamin A - comes from orange colored fruits and vegetables; dark leafy greens, like kale Vitamin D - can be found in fortified milk and dairy products; cereals; (and of course, sunshine!) Vitamin E - is found in fortified cereals; leafy green vegetables; seeds; nuts Vitamin K - can be found in dark green leafy vegetables; turnip/beet greens Water-Soluble Vitamins Vitamin B1, or Thiamin - come from whole grains; enriched grains; liver; nuts; seeds Vitamin B2, or Riboflavin - comes from whole grains; enriched grains; dairy products Vitamin B3, or Niacin - comes from meat; fish; poultry; whole grains Vitamin B5, or Pantothenic Acid - comes from meat; poultry; whole grains Vitamin B6, or Pyridoxine - comes from fortified cereals; soy products Vitamin B7, or Biotin - is found in fruits; meats Vitamin B9, or Folic Acid (Folate) - comes from leafy vegetables Vitamin B12 - comes from fish; poultry; meat; dairy products Vitamin C - comes from citrus fruits and juices, such as oranges and grapefruits; red, yellow, and green peppers 1. Vitamin A Ang vitamin A, na kilala rin bilang retinol, ay mahalagang bitamina na tumutulong sa pagpapalinaw ng mata, at iba pa. Nakukuha ito mula sa mga pagkain gaya ng atay, at mga prutas at gulay na kulay dilaw. Basahin ang kabuuang detalye ng Vitamin A sa sumusunod na link: Vitamin A. 2. B Vitamins Tumutulong ang Vitamin B sa pagpoproseso ng mga pagkaing kinain upang ito ay mapakinabangan ng katawan bilang enerhiya. Ang Vitamin B ay nahahati pa sa ilang uri ng bitamina na may mga ispesipikong papel na ginagampanan. Vitamin B1. Kilala rin bilang thiamine, basahin ang buong detalye ng bitamina sa sumusunod na link: Vitamin B1. Vitamin B2. Kilala rin bilang riboflavin, basahin ang buong detalye ng bitamina sa sumusunod na link: Vitamin B2. Vitamin B3. Kilala rin bilang niacin, basahin ang buong detalye ng bitamina sa sumusunod na link: Vitamin B3. Vitamin B5. Kilala rin bilang pantothenic acid, basahin ang buong detalye ng bitamin sa sumusunod na link: Vitamin B5. Vitamin B6. Kilala rin bilang pyridoxine, basahin ang buong detalye ng bitamina sa sumusunod na link: Vitamin B6. Vitamin B7. Kilala rin bilang biotin, basahin ang buong detalye ng bitamina sa sumusunod na link: Vitamin B7. Vitamin B9. Kilala rin bilang folate, basahin ang buong detalye ng bitamina sa sumusunod na link: Vitamin B9. Vitamin B12. Kilala rin bilang cobalamin, basahin ang buong detalye ng bitamina sa sumusunod na link: Vitamin B12. 3. Vitamin C Ang vitamin c, na kilala rin bilang ascorbic acid, ay tumutulong sa paghilom ng sugat, pagpapaganda ng kutis, at pakikipaglaban sa mga free radicals sa katawan. Karaniwan itong nakikita sa maraming uri ng prutas at gulay. Basahin ang kabuuang detalye ng bitamina sa sumusunod na link: Vitamin C. 4. Vitamin D Vitamin D, tinatawag din na Cholecalciferol o Ergocalciferol, ay responsable naman sa pagsasaayos ng pagsipsip ng mahahalagang mineral papasok sa mga buto. Ito’y kilala ng mga tao bilang bitamina na nakukuha mula sa sinag ng araw, bagaman walang katotohanan ang paniniwalang ito. Basahin ang kabuuang detalye ng bitamina sa sumusunod na link: Vitamin D. 5. Vitamin E Ang vitamin E, o tocopherol, ay nagbibigay proteksyon sa mga cells ng katawan at nilalabanan din ang mga nakakasamang free radicals. Nakukuha naman ito sa maraming uri ng gulay at mga mani. Basahin ang kabuuang detalye ng bitamina sa sumusunod na link: Vitamin E. 6. Vitamin K Ang Vitamin K, kilala rin bilang phylloquinone at menaquinone. Responsable ito sa kalusugan ng dugo ng tao. Nakukuha sa mga pagkaing berde at madahong gulay, atay, at itlog. Basahin ang kabuuang detalye ng bitamina sa sumusunod na link: Vitamin K.
