1. Lesson 2: Food Groups https://www.youtube.com/watch?v=L9ymkJK2QC U
Nutrition
Lesson 2: Food Groups U

2. Food Groups Five food groups: Grains Vegetables Fruits Dairy (milk)
Protein (meat and beans)
Recommended amounts vary with age, gender, activity level, and physical condition.
Food Groups
There are five basic groups of food that provide the nutrients our bodies need.
Grains
Vegetables
Fruits
Milk (also called Dairy)
Meat and Beans (also called Protein)
Oils also contain essential nutrients, so it is important to understand their role in our diets, even though oils are not a food group.

3. My Plate Help us understand how to eat healthier.
Maintain appropriate calorie balance for age.
Reduce sodium, sugar, and bad fats.
Increase: variety of vegetables, fruits, whole grains, fiber, vitamins, and minerals.
Build a healthy eating pattern.

4. Grains
A grain is any food made from wheat, rice, oats, cornmeal, barley, rye, etc.
Whole grains contain the entire grain kernel. Refined grains are milled and do not contain the entire grain kernel.
At least half of the grains people eat should be whole grains.
Foods from the Grain group provide carbohydrates, vitamins, minerals, and fiber.
Grains
A grain is any food made from wheat, rice, oats, cornmeal, barley, rye, etc. Bread, pasta, cereals, and tortillas are grain products. Whole grains contain the entire grain kernel. Whole grains include whole-wheat flour, brown rice, oatmeal, and whole cornmeal. Refined grains are milled, so they do not contain the entire grain kernel. Milling gives grains a finer texture and improves their shelf life, but it also removes fiber, iron, and many B-vitamins. Refined grains include white flour, white rice, and degermed cornmeal. At least half of the grains people eat should be whole grains.
People who need 2,000 calories per day should eat six 1-ounce servings each day from the Grain group. A 1-ounce serving is equal to 1 slice of bread, 1 cup of dry cereal, or 1/2 cup of cooked pasta, rice, or cereal.
Foods from the Grain group provide carbohydrates, vitamins, minerals, and fiber.

5. Vegetables
Vegetables are organized into five subgroups, based on their nutrient content:
Dark green
Orange
Dry beans and peas
Starchy
Other
Foods from the Vegetable group provide carbohydrates, vitamins, minerals, and fiber.
Vegetables
Vegetables are organized into five subgroups, based on their nutrient content. Dark green vegetables include broccoli, leaf lettuce, and spinach. Orange vegetables include carrots, squash, and sweet potatoes. Dry beans and peas include a variety of beans, split peas, and tofu. Starchy vegetables include corn, green peas, and potatoes. And other vegetables include celery, cucumbers, green beans, peppers, iceberg lettuce, mushrooms, onions, and tomatoes. People should vary their vegetables, making sure to eat dark green and orange vegetables and dry beans and peas.
People who need 2,000 calories per day should eat five servings each day from the Vegetable group. A serving is equal to 1/2 cup of cut-up raw or cooked vegetables, 1 cup of raw, leafy vegetables, or 1/2 cup of vegetable juice.
Foods from the Vegetable group provide carbohydrates, vitamins, minerals, and fiber.

6. Lesson 2– Fruits
People should eat a variety of fruits. They should also consume more solid fruit than fruit juice because solid fruit has fiber.
Foods from the Fruit group provide carbohydrates, vitamins, minerals, and fiber.
Fruits
People should eat a variety of fruits. They should also consume more solid fruit than fruit juice because solid fruit has fiber.
People who need 2,000 calories per day should eat four servings each day from the Fruit group. A serving is equal to 1/2 cup of cut-up fresh, frozen, or canned fruit, 1 medium whole fruit, 1/4 cup of dried fruit, or 1/2 cup of fruit juice.
Foods from the Fruit group provide carbohydrates, vitamins, minerals, and fiber.

7. Fruit vs Vegetable
Seedy outgrowths such as apples, squash, and tomatoes are all fruits.
Roots such as beets, potatoes and turnips, leaves such as spinach, kale and lettuce, and stems such as celery and broccoli are all vegetables.
Culinary standpoint fruits are sweeter then vegetables
A fruit is a seed- bearing structure that develops from the ovary of a flowering plant
Vegetables are all other plant parts, such as roots, leaves and stems.
In the 1893 United States Supreme Court case Nix. v. Hedden, the court rule unanimously that an imported tomato should be taxed as a vegetable, rather than as a (less taxed) fruit. The court acknowledged that a tomato is a botanical fruit, but went with what they called the "ordinary" definitions of fruit and vegetable — the ones used in the kitchen. 

8. Dairy
Fluid milk products are part of the Milk group. Foods made from milk that retain their calcium content are also part of this group.
Most of the choices people make in the Milk group should be fat-free or low-fat.
Foods from the Milk group provide carbs, protein, vitamins, and minerals.
Milk
Fluid milk products are part of the Milk group. Foods made from milk that retain their calcium content are also part of this group. These foods include cheese, yogurt, and milk-based desserts, such as pudding and ice cream. Most of the choices people make in the Milk group should be fat-free or low-fat. If people cannot or will not consume milk, they should choose lactose-free products of other calcium sources, such as fortified foods and beverages. Cream and butter are not part of the Milk group.
A lactose free diet means eating foods that have no lactose. Lactose is a sugar that is a normal part of milk products. Some people do not break down lactose well. They may not have enough lactase, the enzyme that breaks lactose down in the body.
People who need 2,000 calories per day should have three 1-cup servings each day from the Milk group. A serving is equal to 1 cup of milk or yogurt, 1 1/2 ounces of natural cheese, or 2 ounces of processed cheese.
Foods from the Milk group provide protein, vitamins, and minerals.

9. Protein
All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are part of the protein group.
Most of the meat and poultry choices people make should be should be lean or low-fat. Foods should baked, broiled, or grilled instead of fried.
Foods from the Meat and Beans group provide protein, fats, vitamins, and minerals.
Meat and Beans
All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are part of the Meat and Beans group. Most of the meat and poultry choices people make should be should be lean or low-fat. Fish, nuts, and seeds contain healthy oils, so people should eat these foods frequently. And they should bake, broil, or grill their food instead of frying it.
People who need 2,000 calories per day should eat 5 1/2 1-ounce servings each day from the Meat and Beans group. A 1-ounce serving is equal to 1 ounce of cooked meat, poultry, or fish; 1 egg; 1/4 cup of cooked dry beans or tofu; 1 tablespoon of peanut butter; or 1/2 ounce of nuts or seeds.
Foods from the Meat and Beans group provide protein, vitamins, and minerals.

10. Oils
Oils are fats that are liquid at room temperature. Oils come from many different plants and fish.
Most oils are low in saturated fats, and oils from plants have no cholesterol.
Solid fats are fats that are solid at room temperature. Solid fats from animal foods are high in saturated fats and cholesterol.
Oils
Oils are fats that are liquid at room temperature. Oils come from many different plants and fish. Most oils are low in saturated fats, and oils from plants have no cholesterol. Some oils are safflower, canola, corn, olive, sesame, and walnut. Some foods are naturally high in oil. These foods include olives, avocados, some fish, and nuts. Some foods are made mainly with oil. These foods include mayonnaise, some salad dressings, and tub and squeeze margarine.
Solid fats are fats that are solid at room temperature. Solid fats come from many animal foods and can be made from vegetable oils. Solid fats from animal foods are high in saturated fats and cholesterol. Solid fats from vegetable oils are high in trans fats. Solid fats are meat and poultry fat, butter, stick margarine, and shortening.
Most of the fat choices people make should be oils. They should limit solid fats.
People who need 2,000 calories per day should consume six teaspoons of oils each day. A 1-teaspoon serving is equal to 1 teaspoon of oil, 1 tablespoon of mayonnaise, and 2 tablespoons of salad dressing.

11. Sugar and Salt https://www.youtube. com/watch?v=dhbJqD WtpMM
People should use sugar in moderation. Sugary foods are usually high in calories and low in other nutrients.
People should also limit their salt intake. Too much salt in the diet can contribute to heart disease and high blood pressure.
com/watch?v=dhbJqD WtpMM
Sugar and Salt
People should use sugar in moderation. Sugary foods are usually high in calories and low in other nutrients.
People should also limit their salt intake. Too much salt in the diet can contribute to heart disease and high blood pressure.