2. VINCENT SIMONE PROPER NUTRITION Wellness Community

3. INTRODUCTION  Getting Started  Food Groups  Portion Sizing  Benefits of proper Nutrition  Water  Grains  Vegetables  Fruits  Fats and oils  Dairy  Meat & Beans  References

4. GETTING STARTED It is important to eat a variety of different foods to obtain the proper nutrients Consume different foods within each food group Use the food guide pyramid as a foundation in planning meals

5. FOOD GROUPS 5 Food Groups: Vegetable, Grain, Fruit, Dairy, & Meat and Beans

6. FOOD GROUPS Its also important to eat a variety of different foods within each food group. Different foods within the same food groups are good for different nutrients. Vitamin C Vitamin K

7. PORTION SIZE Oversize portions leads to eating excessive calories Smaller portions helps to lose weight. Simple tricks for smaller portions: Use smaller plates Smaller bowls and smaller glasses. A serving size of one cup is about equal to the size of a fist.

8. PORTION PLATE Choose My Plate Portion Tool

9. BENEFITS OF EATING PROPER PORTIONS Weight control Feel better Save money Avoid Digestive problems Opportunity to snack Avoid blood sugar spikes

10. BENEFITS OF PROPER NUTRITION Balance of vitamins, nutrients, and other nutrients Prevent health problems Aids in handling stress Feel energetic and alert

11. WATER Most essential nutrient 8 to 12 cups per day recommended Importance: Cleans body of toxins Helps to maintain body temperature Digestion Tissue Building Can Only Survive 5 Days Without Water !

12. GRAINS Provide: Carbohydrates Source of energy Magnesium Energy metabolism Vitamin E Protects cells Fiber Helps digestion

13. GRAIN FOODS Whole grain pasta Bread Tortillas Whole grain cereal Granola bars Bagels One of the best cereals on the market is Cheerios. It has an excellent nutrient content and is low in sugar.

14. VEGETABLES Provide: Vitamin A Skin Health Fiber Helps digestion Vitamin C Helps immune system Potassium Maintaining good blood Pressure

15. VEGETABLES FOODS Broccoli Lettuce Carrots Tomato Corn Cucumber In the United States, more tomatoes are consumed than any other single fruit or vegetable!

16. FRUITS Provides: Vitamin C Aids immune system Potassium Maintaining good blood pressure Fiber Aids digestion Folate Body cell maintenance

17. Apple Oranges Blueberries Pear Grapes Strawberries Consume at least 2-5 servings per day! One cup of strawberries is only 55 calories! Fruits

18. FATS AND OILS Provides: Vitamin A Skin Health Vitamin E Protects cells from free radicals Vitamin Absorption Provide energy

19. FAT AND OIL FOODS Olive oil Salmon Almonds Avocados Pecans Papaya Avoid Trans-fats and limit intake of saturated fats.

20. DAIRY Provides: Calcium Bone Health Protein Build and repair Muscle Vitamin D Calcium absorption Vitamin A Skin Health

21. DAIRY FOODS Yogurt Milk Cheese Cream Cheese Ice Cream Frozen Yogurt Limit Your dairy foods to low-fat or reduced fat to stay lean

22. MEAT & BEANS Provides Proteins Build and repair muscle Vitamin B Cell Metabolism Iron Transport oxygen in blood Magnesium Building bones

23. MEAT & BEAN FOODS Steak Pinto beans Kidney Beans Chicken Turkey Black beans Beans are a good source of protein!

24. United States Department of Agriculture. Choose my plate. Food Groups. http://www.choosemyplate.gov/food-groups/ References