Download Make half your plate fruits and vegetables

FRUIT
What’s in the fruit group?
apples
mangoes
peaches
watermelon
bananas
oranges
raisins
...and many more!
grapes
papayas
strawberries
Why is it important to eat fruit?
Fruits are an important part of a healthy diet. People who eat more fruits and
vegetables are likely to have a lower risk of some diseases. Fruits provide nutrients
that your body needs to stay healthy.
HEALTH BENEFITS
Eating fruits and vegetables may lower the risk of heart disease. It may also
protect against some types of cancer.
Some fruits and vegetables are rich in fiber. Fiber may lower the risk of heart
disease, obesity, and Type 2 diabetes.
Fruits and vegetables that are rich in potassium have many benefits. These foods
may help lower blood pressure and help keep bones strong.
A cup of fruit is lower in calories than a cup of a high-calorie food. Eating fruit
may help lower the number of calories you consume.
NUTRIENTS
Most fruits are low in fat, sodium, and calories. Fruits do not have cholesterol.
Fruits have many important nutrients that are often missing from people’s diets.
These nutrients include potassium, dietary fiber, vitamin C, and folate (folic acid).
These fruits are rich in potassium: bananas, prunes, dried peaches and apricots,
cantaloupe, honeydew melon, and orange juice.
The fiber in fruit may lower the risk of heart disease. Fiber also helps you feel
full with fewer calories. Whole or cut-up fruits have fiber, but fruit juices have
little or no fiber.
Vitamin C is important for the growth and repair of body tissues. It helps heal
cuts and wounds, and keeps teeth and gums healthy.
Folate (folic acid) helps the body form red blood cells.
Source: Adapted from USDA’s ChooseMyPlate.gov
Make half your plate fruits and vegetables
This health lesson is brought to you by
© 2012 All rights reserved.
VEGETABLES
What’s in the vegetable group?
asparagus
cauliflower
lentils
potatoes
avocados
celery
lettuce
...and many more!
broccoli
corn
onions
Why is it important to eat vegetables?
Vegetables are an important part of a healthy diet. People who eat more vegetables
and fruits are likely to have a lower risk of some diseases. Vegetables provide
nutrients that your body needs to stay healthy.
HEALTH BENEFITS
Eating a diet rich in vegetables and fruits may lower the risk of heart disease.
It may also protect against some types of cancer.
Some fruits and vegetables are rich in fiber. Fiber may lower the risk of heart
disease, obesity, and Type 2 diabetes.
Vegetables and fruits that are rich in potassium may lower blood pressure.
They may also help keep bones strong.
A cup of vegetables is lower in calories than a cup of a high-calorie food.
So eating vegetables may help lower the number of calories you consume.
NUTRIENTS
Vegetables provide many nutrients, including potassium, fiber, folate (folic acid),
vitamin A, and vitamin C.
These vegetables are good sources of potassium: sweet potatoes, white potatoes,
white beans, tomato products (paste, sauce, and juice), beet greens, soybeans,
lima beans, spinach, lentils, and kidney beans.
The fiber in vegetables helps lower the risk of heart disease. Fiber also helps
you feel full with fewer calories.
Vitamin A keeps your eyes and skin healthy. It also helps protect you from infections.
Vitamin C helps heal cuts and wounds. It keeps your teeth and gums healthy.
Vitamin C also helps your body absorb iron.
Source: Adapted from USDA’s ChooseMyPlate.gov
Make half your plate fruits and vegetables
This health lesson is brought to you by
© 2012 All rights reserved.
GRAINS
What’s in the grains group?
WHOLE GRAINS
PROCESSED GRAINS
whole grains
whole cornmeal
cornflakes pasta
white rice
brown rice
whole wheat flour
tortillas (corn or flour)
...and many more!
bulgur (cracked wheat)
whole wheat pasta
pasta
oatmeal
...and many more!
white bread
popcorn
white flour
Why is it important to eat grains, especially whole grains?
Whole grains are an important part of a healthy diet. People who eat whole grains
have a lower risk of some diseases. Grains provide many nutrients that our bodies
need to stay healthy.
HEALTH BENEFITS
Eating whole grains may lower the risk of heart disease.
Eating whole grains may help control weight management.
NUTRIENTS
Grains have many important nutrients, including fiber, B vitamins, and minerals.
Fiber from whole grains or other foods may help lower cholesterol levels. It may
lower the risk of heart disease, obesity, and Type 2 diabetes. Fiber also helps
you feel full with fewer calories.
B vitamins help the body release energy. B vitamins are also important for a
healthy nervous system. These B vitamins are added to many processed grains.
Folate (folic acid), a B vitamin, helps the body form red blood cells.
Iron is used to carry oxygen in the blood. Grain products are major sources of
iron in American diets.
Whole grains are sources of the minerals magnesium and selenium. Magnesium
is used in building bones and releasing energy from muscles. Selenium helps
protect you from illnesses.
Source: Adapted from USDA’s ChooseMyPlate.gov
Make at least half of your grains whole grains
This health lesson is brought to you by
© 2012 All rights reserved.
PROTEIN
What’s in the protein foods group?
meats such as beef, chicken, pork, turkey, and hamburger (ground beef)
eggs
beans and peas, such as kidney beans, lentils, soybeans, and chickpeas
nuts and seeds, such as almonds, peanuts, walnuts, and sesame seeds
seafood, such as tuna, salmon, oysters, shrimp, and cod
Why is it important to make lean or low-fat choices from
the protein foods group?
Meat, poultry, fish, eggs, nuts, and seeds provide nutrients that your body needs
to stay healthy. However, you need to limit the foods in this group that are high in
saturated fat and cholesterol.
HEALTH BENEFITS
Proteins are building blocks for the body. They help build bones, muscles, cartilage,
skin, and blood. They are also building blocks for enzymes, hormones, and vitamins.
Proteins are one of three types of nutrients that provide calories. (The others are
fat and carbohydrates.)
Seafood has important omega-3 fatty acids. Eating eight ounces of seafood
every week may help lower the risk of heart disease.
NUTRIENTS
Foods in the protein group have many nutrients. These include proteins, B vitamins,
vitamin E, iron, zinc, and magnesium.
B vitamins found in this food group help the body release energy. They play a
role in the nervous system. They also help build red blood cells and body tissues.
Iron is used to carry oxygen in the blood.
Magnesium helps build bones and release energy from muscles.
Zinc helps protect you from illnesses.
Foods that are high in saturated fats or cholesterol can increase the risk of
heart disease.
Foods in this group that are high in saturated fat include fatty cuts of beef,
pork, and lamb, regular ground beef (75% to 85% lean), hot dogs, bacon,
and some lunch meats. High-cholesterol foods include liver and egg yolks.
(Egg whites are cholesterol free.) You should limit the amount of these foods.
Source: Adapted from USDA’s ChooseMyPlate.gov
Eat a variety of lean or low-fat proteins
This health lesson is brought to you by
© 2012 All rights reserved.
DAIRY
What’s in the dairy group?
milk
cheese (including hard, soft, and processed cheese)
ice cream
yogurt
Why is it important to eat or drink low-fat dairy products?
Dairy products provide health benefits, especially improved bone health. Foods in
the dairy group provide nutrients that keep your body healthy. These nutrients
include calcium, potassium, vitamin D, and protein.
HEALTH BENEFITS
Dairy products are especially important for bone health during childhood and
adolescence, when bone mass is being built.
Consuming dairy products may lower the risk of heart disease and Type 2
diabetes. It may also lower blood pressure in adults.
NUTRIENTS
Dairy products are the main source of calcium in American diets. Calcium is
used for building bones and teeth. It also strengthens your bones. Three cups
of dairy products each day can help keep your bones strong.
Foods that are rich in potassium may help maintain healthy blood pressure.
Yogurt, milk, soy milk, and other dairy products provide potassium.
Vitamin D helps the body keep the right levels of calcium and
phosphorus. This helps build and maintain bones. Milk and soymilk that are
fortified with vitamin D are good sources of this nutrient. Other sources
include yogurt and breakfast cereals.
Low-fat or fat-free milk products provide little or no solid fat.
Source: Adapted from USDA’s ChooseMyPlate.gov
Switch to fat-free or low-fat (1%) milk
This health lesson is brought to you by
© 2012 All rights reserved.