A. GRAINS 1. Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. a. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.
2. Whole grains are the type of grains you want to eat. A. Whole grains contain the entire grain kernel. 1. Examples: whole-wheat flour, oatmeal, brown rice.
B. PROTEIN All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds.
C. VEGETABLES Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group.
1. 5 SUB-GROUP OF VEGETABLES a. Dark Greenc. Starchy 1. Broccoli1. Corn b. Red and Oranged. Beans and Peas 1. Carrots/Tomatoese. Other 1. Beets
D. FRUITS Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.
E. DAIRY All fluid milk products and many foods made from milk are considered part of this food group.
1. Most Dairy Group choices should be fat-free or low-fat. 2. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. 3. Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group
II. BMI 1. Body Mass Index (BMI) is a number calculated from a person's weight and height. 2. BMI provides a reliable indicator of body fatness for most people and is used to screen for weight categories that may lead to health problems. http://apps.nccd.cdc.gov/dnpabmi/apps.nccd.cdc.gov/dnpabmi
III. Reading Food Labels A. Nutrition Fact Panel tells you how large one serving is and the number of calories, fat, protein, and other important information.
B. % Daily Value – 20% is consider high (this is okay for fiber, vitamins, and minerals.) and 5% or lower isn’t very much (this is okay for fats, cholesterol, and sodium).
C. Calorie – A unit of heat that measures the energy available in foods. 1. Too many will cause a gain in weight if not burned off.
IV. EATING DISORDERS Extreme eating behaviors that can lead to serious illness or even death.
A. Anorexia Nervosa 1. An intense fear of weight gain. a. Starvation b. Heart problems, kidney failure, death.
Actress Mary-Kate Olsen is the poster child for the pro-anorexia online movement. Following a long period of denial, Mary-Kate eventually entered rehab, but has been unsuccessful at gaining and maintaining a significant amount of weight.
B. Bulimia Nervosa An eating disorder in which a person repeatedly eats large amounts of food and then purges. a. Laxatives b. Vomiting
C. Binge Eating Disorder A person eats large amounts of food at one time.