Nutrition Science for Life

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1 Page1 Slide 1 Nutrition Science for Life

2 Page2 Slide 2 Copyright Copyright Texas Education Agency, These Materials are copyrighted and trademarked as the property of the Texas Education Agency (TEA) and may not be reproduced without the express written permission of TEA, except under the following conditions: 1) Texas public school districts, charter schools, and Education Service Centers may reproduce and use copies of the Materials and Related Materials for the districts and schools educational use without obtaining permission from TEA. 2) Residents of the state of Texas may reproduce and use copies of the Materials and Related Materials for individual personal use only, without obtaining written permission of TEA. 3) Any portion reproduced must be reproduced in its entirety and remain unedited, unaltered and unchanged in any way. 4) No monetary charge can be made for the reproduced materials or any document containing them; however, a reasonable charge to cover only the cost of reproduction and distribution may be charged. Private entities or persons located in Texas that are not Texas public school districts, Texas Education Service Centers, or Texas charter schools or any entity, whether public or private, educational or noneducational, located outside the state of Texas MUST obtain written approval from TEA and will be required to enter into a license agreement that may involve the payment of a licensing fee or a royalty. For information contact: Office of Copyrights, Trademarks, License Agreements, and Royalties, Texas Education Agency, 1701 N. Congress Ave., Austin, TX ; phone ;

3 Page3 Slide 3 Fruits Vegetables Grains Protein Foods Dairy MyPlate MyPlate illustrates the five food groups that are the building blocks for a healthy diet using a familiar image a place setting for a meal. Before you eat, think about what goes on your plate or in your cup or bowl.

4 Page4 Slide 4 Fruits Any fruit or 100% fruit juice May be: Fresh Canned Frozen Dried Whole Cut-up pureed Focus on fruits Eating fruit provides health benefits people who eat more fruits and vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health and maintenance of your body. Can you name some fruits?

5 Page5 Slide 5 Vegetables Any vegetable or 100% vegetable juice May be: Raw Cooked Fresh Frozen Canned Dried/dehydrated Whole Cut-up mashed Vary your veggies Eating vegetables provides health benefits people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body. Can you name some vegetables?

6 Page6 Slide 6 Grains Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product Grains are divided into 2 subgroups: Whole Grains Refined Grains Whole grains contain the entire grain kernel the bran, germ and endosperm Refined grains have been milled, a process that removes the bran and germ Make at least half your grains whole Eating grains, especially whole grains, provides health benefits. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains provide many nutrients that are vital for the health and maintenance of our bodies. Can you name examples of whole grains? Refined grains?

7 Page7 Slide 7 Protein Foods All foods made from: Meat Poultry Seafood Beans and peas Eggs Processed soy products Nuts and seeds Go lean with protein Foods in the meat, poultry, fish, eggs, nuts and seed group provide nutrients that are vital for health and maintenance of your body. However, choosing foods from this group that are high in saturated fat and cholesterol may have health implications.

8 Page8 Slide 8 Dairy All fluid milk products and many foods made from milk are considered part of this food group Most Dairy Group choices should be fat-free or low-fat Foods made from milk that retain their calcium content are part of the group Foods made from milk that have little to no calcium, such as cream cheese, cream and butter, are not Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group Get your calcium-rich foods Consuming dairy products provides health benefits especially improved bone health. Foods in the Dairy Group provide nutrients that are vital for health and maintenance of your body. These nutrients include calcium, potassium, vitamin D, and protein.

9 Page9 Slide 9 Empty Calories OILS

10 Page10 Slide 10 Oils Oils are fats that are liquid at room temperature such as vegetable oils used in cooking Oils come from many different plants and from fish Oils are NOT a food group, but they provide essential nutrients, therefore, oils are included in USDA food patterns 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 health called "essential fatty acids. The MUFAs and PUFAs found in fish, nuts, and vegetable oils do not raise LDL ("bad") cholesterol levels in the blood. In addition to the essential fatty acids they contain, oils are the major source of vitamin E in typical American diets. Can you name some commonly eaten oils?

11 Page11 Slide 11 Build a healthy plate Cut back on foods high in solid fats, added sugars and salt Eat the right amount of calories for you Be physically active your way DIETARY GUIDELINES FOR AMERICANS 2010 Build a healthy plate Before you eat, think about what goes on your plate or in your cup or bowl. Foods like vegetables, fruits, whole grains, low-fat dairy products and lean protein foods contain the nutrients you need without too many calories. Try some of these options. Cut back on foods high in solid fats, added sugars, and salt Many people eat foods with too much solid fats, added sugars and salt (sodium). Added sugars and fats load foods with extra calories you don't need. Too much sodium may increase your blood pressure. Eat the right amount of calories for you Everyone has a personal calorie limit. Staying within yours can help you get to or maintain a healthy weight. People who are successful at managing their weight have found ways to keep track of how much they eat in a day, even if they don't count every calorie. Be physically active your way Pick activities that you like and start by doing what you can, at least 10 minutes at a time. Every bit adds up and the health benefits increase as you spend more time being active.

12 Page12 Slide 12 How to Follow the USDA MyPlate Dietary Guidelines (click on link) Click on hyperlink: How to Follow the USDA MyPlate Dietary Guidelines The U.S. Department of Agriculture's nutrition guidelines are now called MyPlate. Here's how to adhere to the USDA recommendations.

13 Page13 Slide 13 Questions? 13

14 Page14 Slide 14 References and Resources Images: Microsoft Office Clip Art: Used with permission from Microsoft. Textbooks: Duyff, R. L. (2010). Food, nutrition & wellness. Columbus, OH: Glencoe/McGraw-Hill. Ward, J.D., & Ward, L.T. (2013). Principles of food science. Tinley Park, IL: Goodheart-Willcox Company. YouTube : How to Follow the USDA MyPlate Dietary Guidelines The U.S. Department of Agriculture's nutrition guidelines are now called MyPlate. Here's how to adhere to the USDA recommendations. Websites: Dietary Guidelines for Americans The cornerstone of Federal nutrition policy and nutrition education activities U.S. Department of Agriculture. ChooseMyPlate.gov Website. Washington, DC. Accessed November, 2013.

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