FCS: 3.04 Healthy Eating

Lesson Objectives:

Plan a healthy diet for the different stages of life-cycle.
Describe 6 nutrient classes and their changing requirements.
Identify 6 sources of the six nutrients.

Essential Nutrients:

What are they?
How are they grouped?

My Plate

MyPlate provides a personalized approach to healthy eating to help you meet your goals. 

• Fruits

• Vegetables

• Grains

• Protein foods

• dairy (or fortified alternatives)

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My Food Plate

Ex: 1 cup fresh or frozen fruits.


Ex: 1 cup raw/frozen/cooked

2 cups leafy salad

Make 1/2 your plate fruits & vegetables

Ex: 1 slice of bread

1/2 cup cooked brown rice

Make 1/4 your plate whole grains

Ex: 1ounce meat/poultry/fish

1/4 c. cooked beans

1 egg
1 tbsp peanut butter

Make 1/4 your plate protein foods

Ex: 1 cup milk (or soy/almond)

1 1/2 ounces natural cheese

Dairy
(or alternative)

Why is fiber intake so important?

o   Satisfy hunger

o   They contain essential nutrients:  carbohydrates, B vitamins, vitamin E.

o   They contain antioxidants and phytochemicals

o   It can lower cholesterol

o   Reduce the risk of chronic diseases (cardiovascular, cancer, diabetes).

Less healthy

Grains' hulls have been removed,

Some of their essential nutrients have also been removed,

Retain fewer vitamins & minerals

• Tortillas,

• pasta,

• white breads,

• hite rice

​Refined Grain

• brown rice

• oatmeal

• whole or rolled oats

• pearl barley

• popcorn

• whole wheat

• wild rice.

​Whole Grain

​Vegetables contain many of the vitamins and minerals necessary for a healthy body.

healthy!!

Contain the antioxidants and phytochemicals that are extremely important in the body’s protections against cancer and coronary artery disease.

​What are the 4 main types of vegetables?

1. Dark green vegetables, such as broccoli and spinach

2. Orange vegetables, such as carrots and squash

3. Dry beans and peas, such as black beans and peas

4. Starchy vegetables, such as corn and potatoes!

• ​Fruits come from the flowering ovary part of the plant which covers the seeds.

• Fruits provide vitamins, carbohydrates, fiber, and minerals and are widely known for their role in preventing many chronic and infectious diseases.

What are the main type of fruits

1.    Citrus fruits such as oranges and grapefruits

2.    "Rose" type fruits, such as apples and pears

3.    Melons and berries

Some ways fruits keep you healthy:

1.    They boost the immune system.

2.    They lower risk for heart disease.

3.    They protect against certain cancers.

4 Healthy benefits of dairy

• Contain vitamin B2

• Contain vitamin D

• Contain calcium and phosphorous

• Contain zinc and potassium

Good for some, but not others

• Dairy products can also be a problem for some people who have an allergic reaction to the sugar in milk called lactose.

• This reaction is called lactose intolerance.

• Some people choose to supplement their diet with lactose free products and increase their intake of other foods high in calcium, protein, and the vitamins found in milk.

• Proteins are a vital nutrient in the building and maintenance of body cells. They are made up of building blocks called amino acids.

Protein

The body manufactures all but 9 out of the 20 different amino acids.
You must eat the others in your diet.

Proteins make enzymes, hormones, vitamins, and antibodies.

Proteins & Red Meat

Red meat is a good source of protein, but it's high in cholesterol ans some cuts are high in fat.

Eating other sources is good: poultry, fish, nuts, & beans.

​Good Sources of Protein

1.    Red meats, such as beef

2.    Poultry, such as chicken and turkey

3.    Eggs

4.    Fish

5.    Nuts and seeds

6.    Dry beans and peas

You've finished the lesson!
Don't forget to complete the participation quiz.

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​Congratulations