Nutrition: Back to the Basics

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Nutrition Back to the BasicsThe Food Pyramid

• Bulletin Board Idea
• Submitted by Chris Brooks
  Ohio Wesleyan University

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Back to the Basics...

• THE FOOD PYRAMID

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Grains

• What foods are in the grain group?
• Any food made from wheat, rice, oats, cornmeal,
  barley or another cereal grain is a grain
  product. Bread, pasta, oatmeal, breakfast
  cereals, tortillas, and grits are examples of
  grain products.
• Grains are divided into 2 subgroups, whole grains
  and refined grains.
• Refined grains have been milled, a process that
  removes the bran and germ. This is done to give
  grains a finer texture and improve their shelf
  life, but it also removes dietary fiber, iron,
  and many B vitamins.

Source Diets In Review.com
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Vegetables

• What foods are in the vegetable group?
• Any vegetable or 100 vegetable juice counts as a
  member of the vegetable group. Vegetables may be
  raw or cooked fresh, frozen, canned, or
  dried/dehydrated and may be whole, cut-up, or
  mashed.
• Buy vegetables in season
• Stock up on frozen vegetables for quick and easy
  cooking in the microwave.
• Buy vegetables that are easy to prepare. Pick up
  pre-washed bags of salad greens and add baby
  carrots or grape tomatoes for a salad in minutes.
  Buy packages of veggies such as baby carrots or
  celery sticks for quick snacks.

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Vegetables

• For the best nutritional value
• Select vegetables with more potassium, such as
  sweet potatoes, white potatoes, white beans,
  tomato products (paste, sauce, and juice), beet
  greens, soybeans, lima beans, winter squash,
  spinach, lentils, kidney beans, and split peas.
• Sauces or seasonings can add calories, fat, and
  sodium to vegetables. Use the nutrition facts
  label to compare the calories and percent daily
  value for fat and sodium in plain and seasoned
  vegetables.
• Prepare more foods from fresh ingredients to
  lower sodium intake. Most sodium in the food
  supply comes from packaged or processed foods.
• Buy canned vegetables labeled no salt added. If
  you want to add a little salt it will likely be
  less than the amount in the regular canned
  product.

Picture Source Made-In-China.com
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Fruits

• Any fruit or 100 fruit juice counts as part of
  the fruit group. Fruits may be fresh, canned,
  frozen, or dried, and may be whole, cut-up, or
  pureed.
• For the best nutritional value
• Make most of your choices whole or cut-up fruit
  rather than juice, for the benefits dietary fiber
  provides.
• Select fruits with more potassium often, such as
  bananas, prunes and prune juice, dried peaches
  and apricots, cantaloupe, honeydew melon, and
  orange juice.
• When choosing canned fruits, select fruit canned
  in 100 fruit juice or water rather than syrup.
• Vary your fruit choices. Fruits differ in
  nutrient content.

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Milk

• What foods are included in the milk, yogurt, and
  cheese (milk) group?
• All fluid milk products and many foods made from
  milk are considered part of this food group.
  Foods made from milk that retain their calcium
  content are part of the group, while foods made
  from milk that have little to no calcium, such as
  cream cheese, cream, and butter, are not. Most
  milk group choices should be fat-free or low-fat.
  
• Health benefits Diets rich in milk and milk
  products help build and maintain bone mass
  throughout the lifecycle. This may reduce the
  risk of osteoporosis.
• The intake of milk products is especially
  important to bone health during childhood and
  adolescence, when bone mass is being built.
• Diets that include milk products tend to have a
  higher overall nutritional quality.

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Meats, Nuts, Beans

• All foods made from meat, poultry, fish, dry
  beans or peas, eggs, nuts, and seeds are
  considered part of this group. Dry beans and peas
  are part of this group as well as the vegetable
  group.
• Proteins function as building blocks for bones,
  muscles, cartilage, skin, and blood. They are
  also building blocks for enzymes, hormones, and
  vitamins.
• B vitamins (niacin, thiamin, riboflavin, and B6)
  found in this food group serve a variety of
  functions in the body. They help the body release
  energy, play a vital role in the function of the
  nervous system, aid in the formation of red blood
  cells, and help build tissues.
• Vitamin E is an anti-oxidant that helps protect
  vitamin A and essential fatty acids from cell
  oxidation.
• Iron is used to carry oxygen in the blood. Many
  teenage girls and women in their child-bearing
  years have iron-deficiency anemia. They should
  eat foods high in heme-iron (meats) or eat other
  non-heme iron containing foods along with a food
  rich in vitamin C, which can improve absorption
  of non-heme iron.
• Magnesium is used in building bones and in
  releasing energy from muscles. Zinc is necessary
  for biochemical reactions and helps the immune
  system function properly.

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Oils

• What are oils?
• Oils are fats that are liquid at room
  temperature, like the vegetable oils used in
  cooking. Oils come from many different plants and
  from fish.
• Many sources of oils are corn oil, canola oil,
  cottonseed oil, olive oil, safflower oil, soybean
  oil, sunflower oil, nuts, olives, some fish, and
  avocados.
• Most of the fats you eat should be
  polyunsaturated (PUFA) or monounsaturated (MUFA)
  fats. Oils are the major source of MUFAs and
  PUFAs in the diet. PUFAs contain some fatty acids
  that are necessary for healthcalled essential
  fatty acids.

Picture Source Olives 101
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MyPyramid.gov

• What is a "Healthy Diet"?
• The Dietary Guidelines describe a healthy diet as
  one that
• Emphasizes fruits, vegetables, whole grains, and
  fat-free or low-fat milk and milk products
• Includes lean meats, poultry, fish, beans, eggs,
  and nuts and
• Is low in saturated fats, trans fats,
  cholesterol, salt (sodium), and added sugars.
• For more information, visit MyPyramid.gov