training2Session4PP

session 4: 

session 4 The Five Food Groups and Nutrition Facts

The Five Food Groups: 

The Five Food Groups Grains Vegetables Fruits Meat, fish, and beans Milk

The Balanced Plate for Health: 

The Balanced Plate for Health

Grains: Make at Least Half ofYour Grains Whole Grains: 

Grains: Make at Least Half ofYour Grains Whole Grains Grains contain carbohydrate, fiber, and some vitamins and minerals. Whole grains are the healthiest choices. Choose foods that list a whole grain as the first ingredient and that are rich in fiber. Examples of whole-grain foods include whole wheat bread, oatmeal, whole-grain crackers and breakfast cereals, whole wheat pasta, barley, brown rice, and plain popcorn.

Go for 5 Fruits and Veggies—More Is Better!: 

Go for 5 Fruits and Veggies—More Is Better! Fruits and vegetables provide vitamins, minerals, and carbohydrate. Eat 5 or more servings of fruits and vegetables every day. More is better! Choose fruits and vegetables in a rainbow of colors.

Vegetables: 

Vegetables Good source of vitamins A and C, folate, iron, and magnesium Low in saturated and trans fat, high in fiber Choose a rainbow of colors, especially dark green and deep orange One serving = 1/2 cup cooked vegetables, 1 cup of leafy salad greens, small glass of 100% vegetable juice

Fruits: 

Fruits Good source of vitamins A and C and potassium Low in saturated and trans fat and high in fiber Whole and sliced fruits have more fiber than juice and are better choices One serving = 1/2 cup chopped, cooked, or canned fruit; 1 medium apple, banana, or orange; a small glass of 100% juice

Meat, Fish, and Beans: 

Meat, Fish, and Beans Contain protein, B vitamins, and minerals Choose dry beans and peas, fish, poultry, nuts, and high-protein vegetarian alternatives more often than meat. When eating meat, choose lean cuts. Removing skin from poultry reduces saturated fat.

Milk: 

Milk Good source of calcium; also contains protein, riboflavin, and vitamins A and D Promotes strong bones and healthy teeth Choose plain low-fat (1%) or nonfat milk, yogurt, and other dairy foods. Calcium-fortified soy milk and rice milk are alternatives for people who do not drink milk.

Combination and Processed Foods: 

Combination and Processed Foods Combination foods contain foods from more than one food group. Processed foods are prepared and packaged by manufacturers.

A Balanced Diet: 

A Balanced Diet No single food supplies all needed nutrients. Choose foods from all the groups each day. Follow these guidelines to make the best choices: Eat 5 or more fruits and vegetables each day. Choose whole-grain foods and limit foods and beverages with added sugar. Choose healthy fat, limit saturated fat, and avoid trans fat.

Energy Requirements: 

Energy Requirements Adults Women need 1,800 to 2,000 calories per day. Men need 2,200 to 2,400 calories per day. Adults need more if they are very active. Children Girls aged 9 to 13 need 1,600 calories per day. Boys aged 9 to 13 need 1,800 calories per day. Children may need 400 calories more each day if they are moderately active. Very active boys and girls may need even more.

Reading Food Labels: 

Reading Food Labels

Understanding % Daily Value: 

Understanding % Daily Value The % Daily Value (% DV) tells you whether a food is low or high in a nutrient. Consider saturated fat: Food with % DV ≤ 5 is low in saturated fat. Food with % DV ≥ 20 is high in saturated fat. Follow the daily goal for saturated fat: Choose foods that together have <100% of the DV for saturated fat. It is easier to eat a healthy diet by choosing foods that have ≤ 5% of the DV for saturated fat.

% Daily Value for Other Nutrients: 

% Daily Value for Other Nutrients % DV for vitamins, iron, calcium Food with % DV ≤ 5 is low in a nutrient. Food with % DV ≥ 20 is high in a nutrient. Daily goal for vitamins, iron, calcium Choose foods that together reach 100% of the DV for these beneficial nutrients. It is easier to reach 100% DV by choosing foods that are high in these nutrients.

Trans Fat on the Food Label: 

Trans Fat on the Food Label No % DV is listed for trans fat, because it is unclear if there is any safe level. It is best to avoid trans fat. Look for “0 grams trans fat” on food label. And Check ingredients list for partially hydrogenated oil. Switch to products that do not contain trans fat or partially hydrogenated oil.

Calculating % Daily Value for Saturated Fat: 

Calculating % Daily Value for Saturated Fat Divide the number of grams of saturated fat per serving by 22 and multiply by 100. Here is an example: 1 cup of whole milk has 5 grams of saturated fat. (5 ÷ 22) x 100 = 23% DV for saturated fat.

Adding Up the Saturated Fat: 

Adding Up the Saturated Fat

Slide 19: 

Tour de Health

Slide 20: 

Questions?