Some Considerations on the Relationship Between Hindu and Buddhist Tantras by Francesco Sferra
Personal Nutrition Mrs. Sferra Wellness 7. I can… list and define the five food groups. list...
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Transcript of Personal Nutrition Mrs. Sferra Wellness 7. I can… list and define the five food groups. list...
I can…list and define the five food groups.
list examples of each food group.
explain the health benefits of each food group.
Question To Get You Thinking
What are the five food groups?
What is a guideline? Give an example of a guideline in your life.
Label Each Section
Definition
Examples
Daily Recommendation
Serving Size
Health Benefits and Important Nutrients
Remember to write
down the information that relates
to YOU!
FRUITSDefinition: any fruit or 100% fruit juice – fresh,
canned, frozen, or dried and may be whole, cut-up, or pureed.
Examples: strawberries, watermelon, pineapple
Daily Recommendations: depends on age, gender, and level of physical activityBoys (age 9-13): 1 ½ cups dailyGirls (age 9-13): 1 ½ cups daily
FRUITSServing Size: 1 cup
Examples: 1 small apple, 1 large banana, approximately 8 strawberries, ½ cup dried fruit
Health Benefits and Nutrients:Decreased risk of heart disease, certain types of
cancer, obesity, and type 2 diabetes.Low in fat, sodium, and caloriesNONE have cholesterolHigh in dietary fiber, potassium, vitamin C and
folate
VEGETABLESDefinition: any vegetable or 100% vegetable
juice – raw or cooked – fresh, frozen or canned and may be whole, cut-up or mashed
Examples: celery, carrots, broccoli, and asparagus
Daily Recommendations:Boys (age 9-13): 2 ½ cups dailyGirls (age 9-13): 2 cups daily
VEGETABLESServing Size: 1 cup
Examples: 2 medium carrots, 12 baby carrots, 1 large ear of corn, 2 large stalks of celery, 1 large pepper
Health Benefits and Nutrients:Decrease risk of heart disease, certain types of
cancer, obesity, and type 2 diabetesDecrease risk of kidney stones and bone lossHigh in dietary fiber, potassium, folate, and
vitamins A and C
GRAINSDefinition: any food made from wheat, rice,
oats, cornmeal, barley, or another cereal grain
Examples: bread, pasta, oatmeal, cereals, tortillas, grits
Daily Recommendations:Boys (age 9-13): 6 ouncesGirls (age 9-13): 5 ounces
GRAINSServing Size: 1 ounce
Examples: 1 mini bagel, 1 slice bread, 5 crackers, 1 packet oatmeal, ½ english muffin
Health Benefits and Nutrients:Decrease risk of heart diseaseHigh in dietary fiber, vitamin B, and minerals iron
and magnesium
PROTEINSDefinition:
Meat, poultry, and seafoodEggsProcessed soy productsNuts and SeedsBeans and Peas
Examples: chicken, steak, almonds, tofu, eggs
Daily Recommendations:Boys (age 9-13): 5 ouncesGirls (age 9-13): 5 ounces
PROTEINSServing Size: 1 ounce
Examples: 1 egg, 12 almonds, 2 Tablespoons hummus
Health Benefits and Nutrients:Building blocks for bones, muscles, cartilage, skin
and blood.High in vitamins B and E, iron, magnesium, and
zinc.
DAIRYDefinition: milk products and many foods made
from milk
Examples: cheese, milk, yogurt
Daily Recommendations:Boys (age 9-13): 3 cupsGirls (age 9-13): 3 cups
DAIRYServing Size: 1 cup
Examples: 1 cup milk, 1 yogurt
Health Benefits and Nutrients: Increased bone healthDecreases risk of osteoporosis, heart disease, and
type 2 diabetesHigh in calcium, potassium, and vitamin D
FATS vs. OILSFATS
SOLID at room temperature
From animal products ONLY
Provide NO essential nutrients
Saturated Fats
OILS
LIQUID at room temperature
From different plants and fish
Provide essential nutrients
Unsaturated Fats
OILSDefinition: fats that are liquid at room temperature
and come from different plants or fish
Example: Canola, olive, or vegetable oil Peanut Butter Avocado
Dietary Recommendations: Boys (age 9-13): 5 teaspoons Girls (age 9-13): 5 teaspoons
Serving Size: 1 teaspoon
OTHER IMPORTANT INFORMATION
Water IntakeDepends on age, weight, gender and activity levelRecommendations
Boys (age 9-13): 2.4 liters per dayGirls (age 9-13): 2.1 liters per day
TOTAL water includes food, beverages and drinking water.
Physical Activity60 minutes or MORE of activity a dayMost should be moderate or vigorous activity