Proper Nutrition

1. Proper Nutrition Wellness Community Vincent Simone

2. Introduction • Getting Started • Food Groups • Portion Sizing • Benefits of proper Nutrition • Water • Grains • Vegetables • Fruits • Fats and oils • Dairy • Meat & Beans • References

3. Getting Started • It is important to eat a variety of different foods to obtain the proper nutrients • Consume different foods within each food group • Use the food guide pyramid as a foundation in planning meals

4. Food Groups • 5 Food Groups: Vegetable, Grain, Fruit, Dairy, & Meat and Beans

5. Food groups • Its also important to eat a variety of different foods within each food group. • Different foods within the same food groups are good for different nutrients. Vitamin K Vitamin C

6. Portion Size • Oversize portions leads to eating excessive calories • Smaller portions helps to lose weight. • Simple tricks for smaller portions: • Use smaller plates • Smaller bowls • and smaller glasses. A serving size of one cup is about equal to the size of a fist.

7. Portion Plate Choose My Plate Portion Tool

8. Benefits of eating proper portions • Weight control • Feel better • Save money • Avoid Digestive problems • Opportunity to snack • Avoid blood sugar spikes

9. Benefits of proper Nutrition • Balance of vitamins, nutrients, and other nutrients • Prevent health problems • Aids in handling stress • Feel energetic and alert

10. Water • Most essential nutrient • 8 to 12 cups per day recommended • Importance: • Cleans body of toxins • Helps to maintain body temperature • Digestion • Tissue Building Can Only Survive 5 Days Without Water!

11. Grains Provide: • Carbohydrates • Source of energy • Magnesium • Energy metabolism • Vitamin E • Protects cells • Fiber • Helps digestion

12. Grain foods • Whole grain pasta • Bread • Tortillas • Whole grain cereal • Granola bars • Bagels One of the best cereals on the market is Cheerios. It has an excellent nutrient content and is low in sugar.

13. Vegetables Provide: • Vitamin A • Skin Health • Fiber • Helps digestion • Vitamin C • Helps immune system • Potassium • Maintaining good blood Pressure

14. Vegetables Foods • Broccoli • Lettuce • Carrots • Tomato • Corn • Cucumber In the United States, more tomatoes are consumed than any other single fruit or vegetable!

15. Fruits Provides: • Vitamin C • Aids immune system • Potassium • Maintaining good blood pressure • Fiber • Aids digestion • Folate • Body cell maintenance

16. Fruits • Apple • Oranges • Blueberries • Pear • Grapes • Strawberries Consume at least 2-5 servings per day! One cup of strawberries is only 55 calories!

17. Fats and oils Provides: • Vitamin A • Skin Health • Vitamin E • Protects cells from free radicals • Vitamin Absorption • Provide energy

18. Fat and oil Foods • Olive oil • Salmon • Almonds • Avocados • Pecans • Papaya Avoid Trans-fats and limit intake of saturated fats.

19. Dairy Provides: • Calcium • Bone Health • Protein • Build and repair Muscle • Vitamin D • Calcium absorption • Vitamin A • Skin Health

20. Dairy Foods • Yogurt • Milk • Cheese • Cream Cheese • Ice Cream • Frozen Yogurt Limit Your dairy foods to low-fat or reduced fat to stay lean

21. Meat & Beans Provides • Proteins • Build and repair muscle • Vitamin B • Cell Metabolism • Iron • Transport oxygen in blood • Magnesium • Building bones

22. Meat & Bean Foods • Steak • Pinto beans • Kidney Beans • Chicken • Turkey • Black beans Beans are a good source of protein!

23. References United States Department of Agriculture. Choose my plate. Food Groups. http://www.choosemyplate.gov/food-groups/