Avocados and olives are a great source of fat and can be found in the vegetable and fruit group. There are plenty of fats in the protein group, such as fish, nuts, and seeds. My explanation has always been that fats can be found in every food group. What about fats?Ī Question I get a lot about is why we haven’t included fats as it’s own food group category on Choose MyPlate. Many non-dairy plant based milks on the market today are fortified with calcium and vitamin D, making them also a good source of “dairy” for those who may be lactose intolerant. Dairy also includes phosphorus, potassium, magnesium, and vitamins A, B12, and riboflavin. Dairyĭairy made the list of a food group to have a balanced diet because it still is considered an easy, convenient food group to get essential calcium to build bones. This can be obtained through oats, corn, barley, quinoa, rye, and whole wheat. The USDA recommends half your grains should be whole grains. Whole grains can provide a good source of fiber and can be of benefit by providing a good environment for healthy bacteria to grow. Grains are a great source of energy in the form of carbohydrates, as well as B Vitamins. However, grains are still considered essential to optimal health. Many are surprised to see grains on the balanced plate, as many new diets promote removing grains from your diet. In eating a variety of fruit, you can enjoy fruit all year long by eating them them fresh, frozen, canned, dried, juiced, and blended. Fruit includes such foods as bananas, apples, strawberries, blueberries, grapefruit, oranges, watermelon and more. The fiber in fruit is vital for healthy digestive functioning. Fruit is rich in potassium, vitamin C, and folate. Fruitsįruits help make a balanced diet as a healthy, whole food source of carbohydrates, fiber, and micronutrients. Roasted, sauteed, steamed, baked, or raw can all taste so different and help you to find a way you enjoy a certain vegetable. You can also increase the variety of veggies by cooking them in a variety of ways. It’s important to eat a variety of vegetables as each sub-group of veggies, by color provide different nutrients.
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Vegetables are plant food such as carrots, broccoli, cauliflower, peppers, squash, string beans, kale, and lettuce. Studies repeatedly show people who eat a diet high in vegetables have fewer rates of chronic diseases. Veggies are important in a balanced diet, as they provide essential micronutrients necessary for development and function.
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Our main dietary source of protein is from meat, eggs, legumes, nuts, and seeds. Protein is essential for life sustaining chemical reactions in the body, internal communication of cells, immune support, and is a source of energy and regulation. On a portion plate, the protein comprise 1/4 of the meal.Īmino acids found in proteins provide structure for muscle tissue, bone and skin. How each food group contributes to overall health: Proteinsįoods containing protein are an essential part of balanced eating. Each food group provides important and vital macro and micro-nutrients that are essential for growth, development and body function. What is a balanced diet?īalanced eating can be summed up in one word: variety! Not only eating from a variety of food groups, but also a variety of food within those food groups. It studies how we obtain nutrients from food and the effect is has on in our bodies. Nutrition is the science of food and health. Can improve your mood and enhance mental outlook.Can help you maintain a healthy weight to feel better overall.Can protect from chronic diseases in the future.
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Can help build immunity to help fight short term infections.Healthy food can help you be energized immediately. A poor diet can make you feel lethargic, ill, and weak. Good nutrition not only impacts your future health, but also how you feel right now. Nutrition Basics: Why it’s important to eat healthy food How portion control, variety, and mindfulness contribute to health.How each food group contributes to overall health.Why it’s important to eat healthy food.When I give a community lecture and teach about nutrition basics, I break down the discussion into the following four bullet points. You’ll have a better chance at good health by eating your fruits and veggies, than if you spent time worrying about the timing of your meals, or whether you use a microwave or not. When you focus on scientific nutrition basics, and avoid controversial nuances, people feel empowered to make change that is long term.
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Sending a handout or PDF home helps to reinforce the information. My community presentations usually touch on these nutrition basics. Eat a variety of whole foods, focusing on fruits and veggies, and avoid overeating. But true nutrition basics aren’t controversial. However, the information overload we see online often makes nutrition feel overwhelming, confusing, and contradictory.