Food and Nutrition

Fruits

• Types:
  • Citrus: oranges, lemons, limes
  • Berries: strawberries, blueberries, raspberries
  • Tropical: bananas, mangoes, pineapples
  • Stone fruits: peaches, plums, nectarines
• Nutritional benefits:
  • Rich in vitamins, minerals, and antioxidants
  • High in fiber and water content
  • Can help reduce risk of chronic diseases, such as heart disease and diabetes
• Preparation methods:
  • Fresh consumption
  • Juicing
  • Cooking (baking, grilling, sautéing)

Vegetables

• Types:
  • Leafy greens: spinach, kale, lettuce
  • Cruciferous: broccoli, cauliflower, cabbage
  • Root vegetables: carrots, beets, potatoes
  • Allium: onions, garlic, shallots
• Nutritional benefits:
  • Rich in vitamins, minerals, and antioxidants
  • High in fiber and water content
  • Can help reduce risk of chronic diseases, such as heart disease and certain cancers
• Preparation methods:
  • Steaming
  • Roasting
  • Sautéing
  • Boiling

Grains

• Types:
  • Whole grains: brown rice, quinoa, whole wheat
  • Refined grains: white rice, white bread, pasta
• Nutritional benefits:
  • Rich in carbohydrates, fiber, and B vitamins
  • Can help provide sustained energy and support digestive health
• Preparation methods:
  • Cooking (boiling, steaming, baking)
  • Milling (grinding into flour)

Dairy Products

• Types:
  • Milk (whole, low-fat, skim)
  • Cheese (soft, hard, blue)
  • Yogurt
• Nutritional benefits:
  • Rich in calcium, protein, and vitamins D and B12
  • Can help support bone health and muscle function
• Preparation methods:
  • Consumption as is
  • Adding to recipes (baking, cooking)

Proteins

• Types:
  • Animal-based: meat (beef, pork, chicken), fish, eggs
  • Plant-based: legumes (lentils, chickpeas, beans), nuts, seeds
• Nutritional benefits:
  • Rich in amino acids, essential for muscle growth and repair
  • Can help support immune function and overall health
• Preparation methods:
  • Cooking (grilling, roasting, sautéing)
  • Adding to recipes (stir-fries, salads, soups)