Christian Garner Will Sears

 Any fruit or 100% fruit juice is considered to be in the fruit food group.  Some good fruit choices to eat are apples, oranges, watermelon, cherries, and pineapple.  You should also be aware of the amount you consume for the level of physical activity.  Younger children should consume less amounts of fruit.

 Certain fruits have vitamins and mineral that are good for the body.  The Potassium in certain fruits help can reduce the risk of heart disease or a stroke.  Fruit can also help promote certain chemicals in the body that are good for your health.  Boys 14 – 18 years old should have at least 2 cups of fruit daily.  Girls years old should consume 1.5 cups daily.

 Any vegetable or 100% vegetable juice is in the vegetable categories.  Frozen, fresh, canned, dried, cut-up, or mashed still count in the vegetable group.  Vegetables are organized into 5 food groups: dark-green, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables.  The amount of vegetables consumed is based off the amount of physical activity.

 1 cup of raw or cooked vegetables, 2 cups of raw or leafy greens can be considered as 1 cup form the vegetable group.  Green – Yellow – Orange vegetables are rich sources of calcium, magnesium, potassium, and iron and many vitamins.  Vegetables have many antioxidants in them which help protect the body.  After you buy vegetables from the store make sure that you wash them so you can get the dirt, sand, and chemical sprays off.  Boys years old should have 3 cups daily.  Girls years old should have 2.5 cups daily.

 All food that are made from meat, poultry, seafood, beans and peas, eggs, soy products, nuts, and seeds are considered part of the protein group.  Protein is an important necessity in a diet to make sure that your body and brain grow maturely a lack of protein has growth defects.  Vegetarians should eat eggs and beans as a substitute for meat.

 Protein is an important necessity in a diet to make sure that your body and brain grow maturely a lack of protein has growth defects.  year old boys should eat at least 6oz of protein daily.  Girls years old should have 6.5 oz of meat daily.  1oz of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or 1/2 oz of nuts or seeds can be considered as 1oz equivalent from the protein group.

 Any food made from wheat, rice, oats, cornmeal, and barley or cereal grain.  Grains are divided into whole grains and refined grains.  Refined grains are enriched, this means certain b vitamins and iron are added back after being processed.

 Some foods are made of both and whole and refined grains.  1oz can count as a slice of bread,.5 cup of cooked pasta, 1 small bagel  Brown rice, popcorn, whole rye, buckwheat, and whole grain barley are 5 good food choices.

 All dairy products are made with or contains milk are in the dairy group.  If you do not choose fat free products it counts against the amount of calories that you consume.  Fat free milk, cheese, yogurt, whole milk, and skim milk are 5 choices in the dairy group.  1 cup of milk, yogurt, soymilk, 1.5oz of natural cheese, or 2oz of cheese counts as 1 cup of the dairy group  Girls and Boys should have 3 cups of dairy daily.

 If sweetened dairy products are consumed it adds to the amount of sugar consumed.  Some people are lactose and tolerant which means if they consume dairy products they get nauseated and sick feeling.  There are enzymes that can be added to milk that can lower the lactose of the dairy product.  If you’re not sure if a product contains dairy check the nutrition label.

 A natural oily or greasy substance occurring in animal bodies, especially when deposited as a layer under the skin or around certain organs.  There are healthy fats and there are bad fats for your body.  Monosaturated and Ployunsaturated aren't that bad for your body.

 Saturated Fats include high-fat meats, whole- fat dairy products, and butter or lard.  Trans Fats are packaged snack foods, margarine, fried foods, and candy bars.  These two fats are the bad fats for the body which make you gain weight and live an unhealthy life.

  you.com/vegetable-nutrition.html you.com/vegetable-nutrition.html  Eating/All-Star-Foods/Fruits.aspx Eating/All-Star-Foods/Fruits.aspx  on/healthy-fat-facts on/healthy-fat-facts