Food Groups 6222016 1 The nutrients we need

Food Groups 6/22/2016 1

The nutrients we need in our daily diet are found in the 5 food groups. The recommended amount we need of each food group is different for everyone based on 3 things. 6/22/2016 2

The amount you need of each food group depends on 3 things. . . Age 6/22/2016 Gende r Physical Activity 3

Grains. . . Whole grains & Refined grains Whole grains contain the entire grain kernel and more nutrients. • Examples of whole grains are brown rice, oatmeal, whole wheat bread. Refined grains have been milled. They have a finer texture and longer shelf life but not as many nutrients. • Examples of refined grains are white bread, flour and rice. Half your grain intake should be from whole grains (whole wheat, brown rice, oatmeal). 6/22/2016 4

Grains Recommended amount for those doing less than 30 minutes physical activity daily Girls 14 – 18 yr. old 6 oz. 6/22/2016 Boys 14 - 18 yr. old 8 oz. 5

1 ounce equivalents of grains 1 mini bagel 1 slice of bread ½ cup cooked pasta 5 crackers 3 cups popcorn 1 small tortilla ½ cup cooked rice 6/22/2016 6

Vegetables. . . Provide vitamins and minerals. • Help boost the immune system. Can be cooked, raw, fresh, frozen or canned. • 100% vegetable juice can give you the same nutrients. Half your plate should be veggies and fruits. 6/22/2016 7

Vegetables Recommended amount for those doing less than 30 minutes physical activity daily Girls 14 – 18 yr. old 2. 5 cups 6/22/2016 Boys 14 - 18 yr. old 3 cups 8

1 ounce equivalents of vegetables 1 2 baby carrots 3 spears of broccoli 1 large ear of corn 2 stalks celery 1 medium baked potato 1 large green pepper 6/22/2016 9

Fruits. . . Provide vitamins and minerals. • Help boost the immune system. Can be 100% fruit juice, fresh, frozen, canned or dried. • Be careful about sugar being added to packaged fruit. 6/22/2016 10

Fruits Recommended amount for those doing less than 30 minutes physical activity daily Girls 14 – 18 yr. old 1. 5 cups 6/22/2016 Boys 14 - 18 yr. old 2 cups 11

1 ounce equivalents of fruit 1 large banana 1 small apple 1 medium grapefruit 32 grapes 1 large orange 8 large strawberries ½ cup any dried fruit 6/22/2016 12

Dairy. . . Provides fats and minerals. • Milk, yogurt and cheese are good sources. Is good for building strong bones. • Look for calcium-rich foods. Fat-free or low-fat (1%) is best. 6/22/2016 13

Dairy Recommended amount for those doing less than 30 minutes physical activity daily Girls 14 – 18 yr. old 3 cups 6/22/2016 Boys 14 - 18 yr. old 3 cups 14

1 ounce equivalents of dairy ½ pint of milk 1 small yogurt 2 slices of cheese 2 cups cottage cheese 1 scoop ice cream = 1/3 cup shredded cheese 6/22/2016 15

Protein. . . Is good for repairing muscles. • Acts as building blocks for bones. Includes meat, chicken, fish, dried beans, eggs, nuts. • Provides protein and vitamins. Avoid meat high in saturated fat. It takes away from the protein. 6/22/2016 16

Protein Recommended amount for those doing less than 30 minutes physical activity daily Girls 14 – 18 yr. old 5 oz. 6/22/2016 Boys 14 - 18 yr. old 6. 5 oz. 17

1 ounce equivalents of protein 2 tbsp. hummus 1 small steak 1 sandwich slice of turkey 1 egg 1 tbsp. peanut butter ½ oz. of nuts and seeds ¼ cup of cooked beans 6/22/2016 18

To find out exactly what you need in your diet based on your age, gender and physical activity level, go to choosemyplate. gov 6/22/2016 19