Published on February 6, 2008
Basic Nutrition: Basic Nutrition Made by: Sarah Escalante & Mrs. Santa Maria Steps to a healthier you!: Steps to a healthier you! In 2005, the U.S. government updated its Food Guide Pyramid. The old pyramid was designed to remind people of what they should eat to stay healthy. But government wanted to do a better job of teaching Americans that people need to both exercise and eat right to stay healthy. So they redesigned the pyramid to show a person climbing stairs to illustrate how physical activity can be as important as food when it comes to our health. www.mypyramid.gov Important Message: Important Message Proteins are the building blocks that grow and repair your body Proteins are needed not only for muscle but also for hair, skin and internal organs. www.daawat.com What does essential amino acids do?: What does essential amino acids do? Antibodies, which are made of protein, help you resist disease and infection. Each day, your body loses protein in the form of hair, skin and nails. You also use up protein in all the activities of running and maintaining your body. If you eat protein daily, it is supplied to your body tissue to replenish any loss and repair any injury. For growing infants, children and teens, protein, along with sufficient calories, is necessary for growth of the entire body. Pregnant and breast-feeding women need adequate protein for the fetus, for supporting maternal tissue, and for the production of breast milk after delivery. If you have a cut, undergo surgery, or have an injury or illness, you need protein to recover and to rebuild your body. www.daawat.com Food Guide Pyramid: Food Guide Pyramid Today our children are familiar with an illustration known as The Food Guide Pyramid. The USDA's Food Guide Pyramid is an image representing five major food groups and a range of quantities necessary in a balanced diet. Older adults, small children (ages 2-6 years) and women with sedentary lifestyles should consume the lower number of servings. The middle range is ideal for older children, teenage girls, active women and sedentary men. The upper limits are more appropriate for teenage boys and active males. www.gnc.com Bread, Cereal, Rice and Pasta6-11 servings a day : Bread, Cereal, Rice and Pasta6-11 servings a day They provide: Carbohydrates for energy Fiber for regularity Vitamins and minerals for many important body functions Protein for growth and repair of cells We need 6 to 11 servings of foods from the Bread, Cereal, Rice and Pasta Group every day. Children need at least 6 servings. Teenagers and very active adults need 10 or 11 servings every day. What is a serving? A serving is one slice of bread; 1/2 cup cooked cereal, rice or pasta, one ounce ready-to-eat cereal, 1/2 hamburger or hot dog bun, or 1/2 bagel. www.urbanext.uiuc.edu Vegetables3-5 servings: Vegetables3-5 servings Vegetable tips for children: Set a good example for children by eating vegetables with meals and as snacks. Let children decide on the dinner vegetables or what goes into salads. Depending on their age, children can help shop for, clean, peel, or cut up vegetables. Allow children to pick a new vegetable to try while shopping. Use cut-up vegetables as part of afternoon snacks. Children often prefer foods served separately. So, rather than mixed vegetables try serving two vegetables separately. www.mypyramid.gov Fruits2-4 servings a day: Fruits2-4 servings a day Eating fruit provides health benefits — people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health and maintenance of your body. Because they are usually sweet, fruits are often eaten as a dessert, for breakfast, or as a refreshing snack. www.mypyramid.gov www.gnc.com Milk, Yogurt, and Cheese2-4 servings a day: Milk, Yogurt, and Cheese2-4 servings a day Milk products provide protein, vitamins and minerals. Milk, yogurt and cheese are the best sources of calcium. Any form of milk is a good calcium source. Because milk is an animal food, it contains saturated fat and cholesterol. It is a good idea to choose lowfat milk products such as lowfat yogurt, buttermilk, skim milk and lowfat chocolate milk. Cheese, ice milk and ice cream also contain calcium, but have more fat and calories. www.urbanext.uiuc.edu Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts2-3 servings a day: Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts2-3 servings a day Meat, poultry, fish, dry beans, eggs, and nuts are important sources of protein, iron, zinc, and B vitamins. This group includes plant foods and animal foods. Some meats and meat products are high in fat. There are many ways to reduce the fat you get from these meats. You can choose leaner cuts like chuck, bottom round or top round of beef, pork loin or lamb shank. You can trim fat from meat before cooking and eating. You can take the skin off. www.umass.edu Fats, Oils, and SweetsUse sparingly: Fats, Oils, and SweetsUse sparingly THE SMALL TIP of the Pyramid shows fats, oils, and sweets. These are foods such as salad dressings and oils, cream, butter, margarine, sugars, soft drinks, candies, and sweet desserts. These foods provide calories and little else nutritionally. Most people should use them sparingly. Fats and sweets can also be found throughout the rest of the pyramid, as added parts of the other food groups. www.covenanthealth.com Important Message: Important Message If you're like most kids, you've probably heard at least one parent say, "Don't forget your vitamin!" "Eat your salad - it's packed with vitamins!" But what exactly are vitamins? Vitamins and minerals are substances that are found in foods we eat. Your body needs them to work properly, so you grow and develop just like you should. When it comes to vitamins, each one has a special role to play. Vitamin D: Vitamin D Vitamin D in milk helps your bones kidshealth.org Vitamin A: Vitamin A Vitamin A is a family fat-soluble vitamin. www.nlm.nih.gov What foods provide Vitamin A?: What foods provide Vitamin A? Most fat-free milk and dried nonfat milk solids sold in the United States are fortified with vitamin A to replace the amount lost when the fat is removed. Fortified foods such as fortified breakfast cereals also provide vitamin A. http://ods.od.nih.gov Who can vitamin A deficiency occur in? : Who can vitamin A deficiency occur in? toddlers and preschool age children children living at or below the poverty level; children with inadequate health care or immunizations; children living in areas with known nutritional deficiencies; recent immigrants or refugees from developing countries with high incidence of vitamin A deficiency or measles; children with diseases of the pancreas, liver, or intestines, or with inadequate fat digestion or absorption. http://ods.od.nih.gov Vitamin C: Vitamin C Vitamin C in oranges helps your body heal if you get a cut. This is a water-soluble vitamin. You need to replace your Vitamin C every day! kidshealth.org Vitamin B: Vitamin B B vitamins in leafy green vegetables help your body make protein and energy. kidshealth.org Healthy Breakfast Meals: Healthy Breakfast Meals "Eat your breakfast. It's the most important meal of the day!" Why are parents always saying that? Well, imagine you're a car. After a long night of sleeping, your fuel tank is empty. Breakfast is the fuel that gets you going so you can hit the road. http://kidshealth.org Breakfast foods: Breakfast foods Any breakfast is better than no breakfast, but try not to have doughnuts or pastries all the time. They're high in calories, sugar, and fat. They also don't contain the nutrients a kid really needs. And if you have a doughnut for breakfast, you won't feel full for long. But what should I eat?: But what should I eat? Here are some breakfast ideas. First, the traditional ones: eggs French toast, waffles, or pancakes (try wheat or whole-grain varieties) cold cereal and milk And now some weird (but yummy) ones: banana dog (peanut butter, a banana, and raisins in a long whole-grain bun) sandwich - grilled cheese, peanut butter and jelly, or another favorite leftovers (they're not just for dinner anymore!) Snack Foods : Snack Foods A piece of fresh fruit, carrot and celery sticks, pretzels, and low-fat yogurt are just a few examples of low-fat snacks. Other foods can become healthy snacks with only a few modifications. A few squirts of butter-flavored spray and a sprinkle of garlic or onion powder on popcorn make a tasty snack that avoids high concentrations of fat and sodium. www.diabetes-and-diabetics.com Eating Out: Eating Out We not only eat to live; we also eat together to have a good time. Sometimes this may mean eating out with our family. The simplest, quickest and cheapest way is to eat out in some fast food shops or restaurants. However, many fast food caterers don't consider the Healthy Diet Pyramid in all their meals. Their main concern is making money by selling foods as quick, easy to make and as cheaply as possible. Since many of their foods are high in calories, fat, sugar or salt content, we must learn to choose food carefully to get a balanced and healthy diet. www.bch.cuhk.edu.hk Fast Food Alternatives: Fast Food Alternatives Choose salads whenever possible, but beware of creamy dressings and toppings. Emphasize fresh vegetables topped with a vinaigrette or reduced-calorie dressing. Choose baked potatoes instead of french fries. Stay away from fried fish sandwiches. They are usually the highest-fat option. Try a grilled chicken sandwich instead. Choose mustard dressing in place of mayonnaise. Choose low-fat milk or fruit juice in place of shakes or sodas. Split large or high-fat items with a friend. Ask for pizza with less cheese, and choose vegetable toppings rather than pepperoni and sausage. Choose sandwiches on whole-grain bread instead of croissants and biscuits. Have low-fat frozen yogurt, fruit ice, or sorbet for dessert. There are a wide variety of healthful fast-food options. http://health.discovery.com Remember to Stay Healthy!!!: Remember to Stay Healthy!!!