VINCENT SIMONE

PROPER NUTRITION

Wellness Community

INTRODUCTION

Getting Started

Food Groups

Portion Sizing

Benefits of proper Nutrition

Water

Grains

Vegetables

Fruits

Fats and oils

Dairy

Meat & Beans

References

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

FOOD GROUPS

• 5 Food Groups: Vegetable, Grain, Fruit, Dairy, & Meat and Beans

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

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.

PORTION PLATE

Choose My Plate Portion Tool

BENEFITS OF EATING PROPER PORTIONS

•Weight control• Feel better• Save money• Avoid Digestive problems•Opportunity to snack• Avoid blood sugar spikes

BENEFITS OF PROPER NUTRITION

• Balance of vitamins, nutrients, and other nutrients• Prevent health

problems• Aids in handling

stress• Feel energetic and

alert

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!

GRAINS

Provide:• Carbohydrates• Source of energy

• Magnesium• Energy metabolism

• Vitamin E• Protects cells

• Fiber• Helps digestion

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.

VEGETABLES

Provide:• Vitamin A• Skin Health

• Fiber• Helps digestion

• Vitamin C• Helps immune system

• Potassium• Maintaining good

blood Pressure

VEGETABLES FOODS

• Broccoli

• Lettuce

• Carrots

• Tomato

• Corn

• Cucumber

In the United States, more tomatoes are consumed than any other single fruit or vegetable!

FRUITS

Provides:• Vitamin C• Aids immune system

• Potassium• Maintaining good

blood pressure

• Fiber• Aids digestion

• Folate• Body cell

maintenance

• Apple

• Oranges

• Blueberries

• Pear

• Grapes

• Strawberries

Consume at least 2-5 servings per day!

One cup of strawberries is only 55 calories!

Fruits

FATS AND OILS

Provides:• Vitamin A• Skin Health

• Vitamin E• Protects cells from

free radicals

• Vitamin Absorption• Provide energy

FAT AND OIL FOODS

• Olive oil

• Salmon

• Almonds

• Avocados

• Pecans

• Papaya

Avoid Trans-fats and limit intake of saturated fats.

DAIRY

Provides:• Calcium• Bone Health

• Protein• Build and repair

Muscle

• Vitamin D• Calcium absorption

• Vitamin A• Skin Health

DAIRY FOODS

• Yogurt

• Milk

• Cheese

• Cream Cheese

• Ice Cream

• Frozen Yogurt

Limit Your dairy foods to low-fat or reduced fat to stay lean

MEAT & BEANS

Provides• Proteins• Build and repair

muscle

• Vitamin B• Cell Metabolism

• Iron• Transport oxygen in

blood

• Magnesium• Building bones

MEAT & BEAN FOODS

• Steak

• Pinto beans

• Kidney Beans

• Chicken

• Turkey

• Black beans

Beans are a good source of protein!

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

References