Whole Grains –Fiber
§ Grains can provide a great source of nutrients for the body, including dietary fibers, Vitamin B, and several minerals. Eating whole grain products as a substitute to white refined products will provide the best benefits.
§ To determine specific serving sizes for whole grains per individuals, use www.mypyramid.gov.
§ Foods to Eat:
§ Health Benefits
· Reduces the risk of coronary heart disease
· May reduce constipation
· May help with weight management
· Helps reduce blood cholesterol levels
· Helps in formation of red blood cells
Vegetables
§ Vegetables provide a great source of many different nutrients including potassium, Vitamin A, Vitamin E, and Vitamin C. Vegetables are naturally low in fat and calories. Some vegetables may provide greater benefits than others. For the greatest benefits prepare and eat fresh vegetables when available and make sure to vary the vegetable selections to keep the meals new.
§ To determine specific serving sizes for vegetables per individual, use www.mypyramid.gov.
§ Vegetable groups can be divided into 5 different types
§ Foods to Eat:
Dark Green Vegetables
Examples:
Dark green leafy lettuce
· Broccoli
· Turnip greens
· Collard Greens
· Romaine lettuce
· Spinach
Orange Vegetables
Examples:
· Sweet potatoes
· Carrots
· Butternut squash
Dry beans and peas
Examples:
· Soy beans
· Tofu
· Split pees
· Black beans
· Kidney beans
Starchy Vegetables
Examples:
· Corn
· Green peas
· Lima beans
· Potatoes
Other Vegetables
Examples:
· Cauliflower
· Celery
· Cucumbers
· Artichokes
· Tomatoes
· Zucchini
· Mushrooms
· Iceberg lettuce
§ Health Benefits
· May reduce the risk of stroke and cardiovascular disease
· May reduce the risk of developing Type II diabetes
· May protect against certain types of cancers
Fruits
§ Fruits can provide a great source of nutrients including potassium, Vitamin C, and folic acid. To get the most benefits from fruit choose whole or cut-up fruits rather than juice. However, 100% fruit juice can be an alternative to whole fruit. When preparing fruits, one should avoid using sugars or syrups.
§ To determine specific serving sizes for fruits per individual, use www.mypyramid.gov.
§ Foods to eat
· Apples
· Bananas
· Berries
· Grapes
· Kiwi Fruit
· Melons
· Oranges
· Peaches
· Pears
· Pineapples
· 100% Fruit Juices
§ Health Benefits
· May reduce the risk of stroke and cardiovascular disease
· May reduce the risk for developing Type II Diabetes
· May protect against certain types of cancers
· My reduce the risk of getting kidney stones
· May help reduce the levels of blood cholesterol
Dairy
§ Dairy is a great source of calcium, potassium, and vitamin D. Choosing dairy products that are fat-free or low-fat will have fewer calories. It is important to remember that sweetened milk products will have a higher amount of calories. If lactose causes problems the recommended dairy intake can still be consumed with lactose free or lower lactose products.
§ To determine specific serving sizes for dairy per individual, use www.mypyramid.gov.
§ Foods to Eat
· Milk
· Frozen Yogurt
· Ice cream
· Cheese
· Yogurt
§ Health Benefits
· Helps build and maintain bones
· Helps with muscle movement
Meat, Fish & Nuts
§ Meat, poultry, fish, and nuts can be a great source of protein, vitamin B, vitamin E, iron, and magnesium. It is important to eat food that is low in saturated fats because foods that are high in saturated fats may raise the LDL or "bad" cholesterol levels in the blood. When eating fish, the omega-3 can help raise the HDL or "good" cholesterol levels in the blood. Nuts and seeds can be a great source of essential fatty acids or "good" fats that are needed to help with regulating body systems such as cell building.
§ To determine specific serving sizes for meat, poultry, and nuts per individual, use www.mypyramid.gov.
§ Foods to Eat:
· Meats
ü Beef
ü Ham
ü Lamb
ü Pork
· Poultry
ü Chicken
ü Turkey
ü Duck
· Fish
ü Bass
ü Catfish
ü Cod
ü Flounder
ü Salmon
ü Snapper
ü Trout
ü Tuna
ü Crab
ü Shrimp
ü Oysters
· Nuts and Seeds
ü Almonds
ü Cashews
ü Mixed nuts
ü Peanut butter
ü Pecans
ü Pistachios
ü Sunflower Seeds
§ Health Benefits
· Aid in the formation of red blood cells
· Aid is cell oxidation
· Allows the immune system to function properly
Water
§ Water is the most important essential component to the human body next to oxygen
§ Water can be consumed through drinking water or eating hydrated food
§ All people should drink more water
Ø More water should be consumed if the temperature is warmer or if more physical activity is occurring.
§ Water helps eliminate toxins, waste, and prevents disease.
§ Water plays a role in the metabolic breakdown of proteins and carbohydrates which helps with weight maintenance.
§ Recommended Daily Intake:
Ø Minimum: Drink eight 8-oz glasses per day.
