The Food Groups

THE FOOD GROUPS

Why do we need to eat a balanced diet?

·  To provide the body with ______to complete daily tasks

·  To maintain a ______

·  To promote good ______and prevent ______

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·  For a 2,000 calorie diet

o  Grains: 6 ounces

o  Vegetables: 2.5 cups

o  Fruit: 2 cups

o  Dairy: 3 cups

o  Protein: 5.5 ounces

Dairy:

·  Provides ______and Vitamin _____, which helps to build and maintain ______.

·  Choose low-fat or fat-free foods from the milk group, which will contain less ______fat.

Fruits and Vegetables:

·  Provide ______and ______essential for growth and good health

·  Good source of ______

·  Low in ______but high in nutrients

·  Reduces risk of many diseases (heart disease, diabetes, and some forms of cancer)

Protein:

·  Protein helps with ______maintenance and repair.

·  Provides ______.

·  Choose protein that is low in ______fat, such as fish, nuts, beans, and chicken

Grains:

·  Provide body with ______.

·  Half your daily intake of grains should be ______.

Whole grains vs. Refined grains?

Refined Grains:

·  The first ingredient is “______,” or “Wheat flour” or “Flour.”

·  Process as a ______: Quick energy then crash

·  Low nutrients, high calories = weight gain

·  Examples: White bread, white rice, pasta, chips, donuts

Whole Grains:

·  First ingredient is ______grain/oat/wheat

·  Good source of______, which helps with digestion, lowers cholesterol levels, and lowers blood pressure

·  Helps to maintain ______throughout the day

·  Controls ______

·  Examples: Whole grain bread, whole wheat pasta, brown rice

Oils:

·  Oils contain essential ______

·  Choose oils that are low in saturated fat, such as ______oil and ______oil.

·  Limit solid fats such as butter, lard and shortening, which are high in saturated fat.

Food Consumption for One Day

Meal / Food / Food Group
Breakfast / 11. / 11.
Lunch /
12. / 12.
Dinner
Snacks / 10. / 10.