3 Healthful FoodsHave you ever wondered why you need food? Food gives you energy so you can work, play, think, and even sleep. Your diet is the foods you eat every day. You have a healthful diet when you eat healthful foods.Your body needs water to help break down food. Drink at least 6 glasses of water a day.
4 Healthful FoodsNutrients are the parts of food that your body uses. Different foods have different nutrients.Calcium is a nutrient in milk and yogurt. It helps build strong bones and teeth. Protein is a nutrient in hamburgers and beans. Protein helps build strong muscles.Protein can be found in foods like chicken, steak, eggs, fish, beans and nuts.
5 My PlateThere are five food groups to choose from.MyPlate is a guide that tells you how much you need from each food group each day.
6 Fruits & Vegetableshelp promote a healthy weightreduce your risk for obesity related diseases such as heart disease, diabetes, and high blood pressure.play an important role in cancer prevention and may help boost your immune system.When using the MyPlate method, fruits and vegetables consist of half the plate. It is important to choose fruits and vegetables of different colors. This gives your body the widest variety in nutrients.
7 GrainsWhole grains have been shown to lower cholesterol, help people reach and maintain a healthy weight, aide in digestion, and reduce the risk of obesity, heart disease, and stroke.Typically, when we think of whole grains, we think of wheat bread, however there are many other options for whole grains that we can choose.Other options include: brown rice, oatmeal, popcorn, whole-wheat products (bread, cereals, pastas, crackers)
8 Dairyinclude milk, yogurt, and cheesemost commonly known for providing calcium and vitamin D to support bone and dental health.also are good sources of potassium, protein, and other vitamins and minerals important in maintaining general health.It is recommended for everyone over the age of 2 to primarily consume low-fat (1%) and non-fat (skim) dairy products. These choices are lower in calories, fat, and saturated fat, which help promote a healthy weight and heart while providing similar nutrients as whole fat and reduced fat (2%) products.
9 Proteinneeded for our bodies to help in the development of muscle tissue and to fight infection.provide many vitamins and minerals like iron, which helps to prevent anemia, a condition affecting the immune system, development, learning, and a person’s energy level. Many protein-rich foods contribute to higher cholesterol levels, which is why it is important to choose proteins that are lean, meaning lower in saturated fat.Ex.: chicken, turkey; salmon, tuna, tilapia, beans, eggs.
11 My PlateThere are many ways to stay healthy. Eating healthful foods is one way to feel great. Follow these rules for healthful eating:Use MyPlate.Choose plenty of grains.Choose vegetables and fruits every day.Choose foods low in fat like yogurt and carrots.Choose foods low in sugar and salt.
13 Food CommercialsHave you ever seen a commercial on TV about food? A picture, song, or words that tries to get you to buy a food is a food ad.Food ads tell you about a food. But many food ads do not tell you everything you need to know.Food ads may not tell you how much salt or fat is in a food. Learn more about the food before you try it.
14 Keep Foods SafeDo you wash your hands before you eat? If you do, you are keeping germs away. Germs are tiny things that can make you sick. Here are some things you can do to keep food safe.Wash your hands with soap and warm water before you eat or drink.Throw away food that has fallen on the ground.Do not share cups, glasses, straws, or spoons with other people.Wash or peel fruits and vegetables before you eat them. Ask an adult for help.Keep foods at the right temperature.