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Choose My Plate
food groups and other info
FRUITS and VEGETABLES
• Fruits and vegetables provide lots of
vitamins, minerals and dietary fiber
• Be sure to look for dark or bright colored
fruits and vegetables for high levels
antioxidants
• Edible skin/peels increase fiber consumption
• Minimally processed is best!
GRAINS
• Whole grain foods are made with all three
parts of the grain (bran, germ and
endosperm)
• Whole grains are healthy choices while
refined grains are less healthy and should be
limited
• Grains provide carbohydrates for energy
• 100% whole grain is the best choice!
PROTEIN (MEAT AND BEANS)
• Meat offers lots of protein but also contains high levels of
saturated fat (solid fat is bad fat) – healthier meat
choices should include lean cuts and should be baked,
broiled or grilled to reduce the amount of fat consumed
• Dry beans and peas offer lots of protein with very little (if
any) fat – plus they provide dietary fiber!
• Nuts and seeds also offer lots of protein and are high in
unsaturated fat (liquid fat is good fat)
• Eggs are also good sources of protein
DAIRY
• Low-fat and fat-free options are the healthier
choices
• Dairy products include cheese and yogurt so
drinking milk is not the only way to get
calcium (calcium is also in vegetables)
• Dairy alternatives like soy milk and almond
milk provide calcium too
Dietary Guidelines for Americans 2010
promotes...
1. avoiding oversized portions
2. increasing fruit, vegetable and whole grain
consumption
3. reducing saturated and trans fats
consumption
4. reducing sugar and salt consumption
HUNGER VS APPETITE
Hunger is the need to eat because of food
deprivation - energy and nutrients need to be
replenished
Appetite is the desire to eat for taste and
enjoyment - want to eat because it smells or
looks good
BE ACTIVE
• Being active is a big part of remaining
healthy
• Walk, swim, dance, play sports, etc….. and
have fun doing it
• A sedentary (sitting around too much)
lifestyle can contribute to heart disease,
diabetes, and more, so get moving!