Module 1: General Nutrition

The 5 Food Groups

A balanced diet is essential for optimal mental and physical health!

Click on each food group for fun facts!

Fruits

Fresh fruits contain many vitamin and minerals including folate, vitamin A, vitamin C, potassium, and fiber.

Benefits of Fruits:

Low in fat, sodium, and calories. Fruits also do not contain cholesterol
Fruits contain many essential nutrients that are important to reduce risk for heart disease, heart attacks, strokes, diabetes, and obesity
Fruits contain dietary fiber, which is part of a healthy diet

Identifying the fruit group:

Apples
Berries
100% fruit juice
Oranges
Peaches
Prunes
Apricots
Grapes
Pears

1 serving of fruit is equal to:

1 cup fresh, frozen, or canned fruit
½ cup dried fruit
1 cup of 100% fruit juice

Fruit Recommendations for Adults:

Women

19 – 30 yrs: 1.5 – 2 cups/day
31 – 59 yrs: 1.5 – 2 cups/day
60+ yrs: 1.5 – 2 cups/day

Men

19 – 30 yrs: 2 – 2.5 cups/day
31 – 59 yrs: 2 – 2.5 cups/day
60+ yrs: 2 cups/day

*Tip: Vary your fruits! Fruits can be consumed fresh, frozen, canned, or dried

*Tip: Try to limit packaged fruits with added sugars and syrup

Vegetables

Fresh vegetables contain many vitamins and minerals including magnesium, potassium, fiber, vitamin C, vitamin A, vitamin K, and Vitamin E.

Benefits of Vegetables:

Vegetables contain nutrients that are importance for health and maintenance of your body
Vegetables are low in fat and calories, and do not contain cholesterol
Vegetables contain fiber, which is part of an overall healthy diet
Vegetables may reduce risk for heart disease, heart attacks, strokes, diabetes, and obesity
Vegetables may lower blood pressure

Identifying the vegetable group:

Dark-Green Vegetables
- Collard greens
- Broccoli
- Spinach
- Kale
- Romaine lettuce

Red and Orange Vegetables

- Bell peppers
- Pumpkin
- Tomatoes
- Sweet potatoes
- Carrots

Starchy Vegetables

- Corn
- Green bananas/Plantains
- Yams
- Potatoes
- Green peas

Beans and Peas

- Lentils
- Pinto, soy, pinto, black beans
- Chickpeas (Garbanzo beans)

Other Vegetables

- Avocado
- Celery
- Cucumber
- Cauliflower
- Beets

1 serving of vegetables is equal to:

1 cup raw or cooked vegetables
1 cup cooked legumes
1 cup vegetable juice
2 cup raw and leafy greens

Vegetable Recommendations for Adults:

Women

19 – 30 yrs: 2.5 – 3 cups/day
31 – 59 yrs: 2 – 3 cups/day
60+ yrs: 2 – 3 cups/day

Men

19 – 30 yrs: 3 – 4 cups/day
31 – 59 yrs: 3 – 4 cups/day
60+ yrs: 2.5 – 3.5 cups/day

*Tip: Limit vegetables that contain solid fats or added sugars such as baked beans, French fries, coleslaw, and candied sweet potatoes

Grains

Grains contain folate, niacin, riboflavin, thiamin, iron, magnesium, selenium, and fiber.

Benefits of Grains:

May reduce the risk of heart disease, obesity, and type 2 diabetes
Contains fiber which helps to keep you full longer and reduce constipation
Fiber from whole grains may help to lower blood cholesterol
Helps with weight management

There are 2 types of grains:

Whole grains contain the entire grain kernel
- Identifying whole grains:
  - Whole-wheat flour
  - Oatmeal
  - Whole cornmeal
  - Brown rice
  - Buckwheat
  - Wild rice
  - Quinoa

Refined grains undergo a process which removes dietary fiber, iron, and B vitamins
- Identifying refined grains:
  - White flour
  - De-germed cornmeal
  - White bread
  - White rice

1 serving of grains is equal to:

1 slice of bread
1 tortilla (6’’ across)
½ cup of cooked rice, pasta, and cereal
1 oz of dry rice or pasta
1 cup ready-to-eat cereal flakes

Grains Recommendations for Adults:

Women

19 – 30 yrs: 6 – 8 oz/day
31 – 59 yrs: 5 – 7 oz/day
60+ yrs: 5 – 7 oz/day

Men

19 – 30 yrs: 8 – 10 oz/day
31 – 59 yrs: 7 – 10 oz/day
60+ yrs: 6 – 9 oz/day

*Tip: Limit grains that contain solid fat or added sugars such as biscuits, cakes, cookies, croissants, and sweetened cereals

*Tip: Half of your daily serving of grains should be whole grains!

Protein

Proteins function as the building blocks for bones, muscle, cartilage, skin, and blood. Along with other nutrients, they allow your body to grow and stay healthy.
Proteins can be found in all animal products and many vegetables.

Benefits of Protein:

Proteins function as the building blocks for bones, muscle, cartilage, skin, and blood
Increases muscle mass and strength
Boosts metabolism
Can help you feel satisfied longer, thus reducing late night cravings
Rich in vitamins and minerals that keep you healthy!
- B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium
May help reduce the risk of heart disease

Examples of protein include:

poultry such as chicken and turkey
beef
seafood such as fish
nuts
beans and legumes

1 serving of protein is equal to:

1 oz cooked lean meat, poultry, or tofu
1 egg
¼ cup cooked beans and peas (legumes) or tofu
1 tablespoon peanut butter
½ oz nuts or seeds

Protein Recommendations for Adults:

Women

19 – 30 yrs: 5 – 6.5 oz/day
31 – 59 yrs: 5 – 6 oz/day
60+ yrs: 5 – 6 oz/day

Men

19 – 30 yrs: 6.5 – 7 oz/day
31 – 59 yrs: 6 – 7 oz/day
60+ yrs: 5.5 – 6.5 oz/day

*Tip: Be aware of proteins high in saturated fat and cholesterol!

*Tip: Try to include oily fish in meals 1-2 times per week (ex. salmon, mackerel, sardines, trout)

Dairy

Dairy products include those which contain milk such a yogurts and some cheeses.

Benefits of Dairy:

Improved bone health and reduced risk for osteoporosis
Provides nutrients such as calcium, potassium, vitamin D, and protein
Vital for health and maintenance of your body

Identifying dairy:

Foods make from milk
Fluid milk products
Calcium-fortified soymilk (soy beverage)

1 serving of dairy products is equal to:

1 cup of milk or yogurt
5 oz of natural cheese
1/3 cup of shredded cheese
2 slices of Swiss cheese
1 cup of calcium-fortified soymilk

Protein Recommendations for Adults:

Women

19+ years: 3 cups/day

Men

19+ yrs: 3 cups/day

*Tip: Foods made from milk that have little to no calcium are not a part of the dairy group. These foods include cream cheese, cream, and butter.

*Tip: Switching to low-fat or fat-free dairy options can improve your health!

Did you know?

Eat more fruit, vegetables, whole grains, & unsaturated fats
Drink more water
Limit intake of foods high in salt, saturated fat, and added sugar
Eat a balanced diet throughout the day
Make it a habit to eat breakfast, or the first meal upon waking, every day
Limit alcohol intake: 1 drink/day for women and 2 drinks/day for men

Tips to Increase Fruit & Vegetable Intake

Make fruits and vegetables (f/v) easily accessible at home - put whole f/v on the counter or cut up fresh f/v and store in a container in the refrigerator
Pack f/v as a snack to take to work or while away from home
Add f/v to your breakfast - such as adding spinach to eggs or berries in oatmeal
When eating out, choose a salad or vegetable as your side dish
Plan meals & snacks ahead of time that include f/v - having a plan and prepping ahead of time can help to increase the amount of f/v you eat
Keep fruits handy in your classroom - such as apples, bananas, or tangerines

Do you think you can you choose the balanced meals?

Drag each plate of food and place it into the category you think fits best!

Benefits of a Healthy Diet

Boosts your immune system
Helps maintain and support bone health
Supports and maintains muscle
Helps digestion system function properly
Keeps skin, hair, and eyes healthy
Helps to achieve and maintain a healthy weight
Lowers risk of heart disease, diabetes, stroke, & certain cancers
Improves energy levels, feeling less sluggish and tired

Consequences of an Unhealthy Diet

May lead to high blood pressure or high cholesterol
Higher risk of developing heart disease or stroke
Raises the risk of developing type 2 diabetes
May cause inflammation and digestive issues
May lead to weight gain and increase in waist circumference
May increase the risk of tooth decay and other dental problems
May lead to vitamin and mineral deficiencies
Increases chance of feeling more tired with less energy

Nutrition Nexus