Food Group and Balance Diet PDF

 NUTRIENT SOURCE COMPONENT BUTTER, OILS POULTRY, MEAT, EGGS, SEAFOOD MILK AND DAIRY PRODUCTS VEGETABLES FRUITS RICE, GRAINS, FLOUR Food for Fitness, A Daily Food Gui...

 NUTRIENT SOURCE COMPONENT BUTTER, OILS POULTRY, MEAT, EGGS, SEAFOOD MILK AND DAIRY PRODUCTS VEGETABLES FRUITS RICE, GRAINS, FLOUR Food for Fitness, A Daily Food Guide (Basic Four) Food Guide Pyramid 1984 1956 to 1970s 1992 Food Wheel: A Pattern for Daily Food Choices  1992: Food Guide Pyramid The US Department of Agriculture (USDA) created the first Food Pyramid, which placed foods recommended for frequent consumption at the base and foods that should be eaten sparingly at the top. Wheat, rice, oats or other grains. Pasta and noodles, breads, cereals. Main energy source VEGETABLES AND FRUITS -raw, cooked, fresh, frozen, canned, dried, whole, mashed etc - vitamins, minerals, carbohydrate (sugar), dietary fiber VEGETABLES Dark green, leafy – broccoli, kale, lettuce, spinach Orange – butternut squash, carrot, pumpkin, sweet potato Starchy – corn, green peas Cruciferous – Brussels sprouts, cabbage, broccoli, cauliflower Nightshade – capsicum, eggplant, okra, peppers, potato Others – asparagus, beets, celery, cucumber, mushroom, onion FRUITS Berries – blueberry, raspberry, strawberry Citrus – grapefruit, lime, lemon, orange Melons – honeydew, rock melon, watermelon Stone – apricot, cherry, nectarine, peach, plum Tropical – banana, mango, pineapple, papaya Others – apple, avocado, dates, figs, grapes, pear MILK & DAIRY PRODUCTS - Protein, fat, vitamin and minerals - Bone and teeth - Produced from ruminant milk - Cheese, yogurt, whey MEAT & PROTEIN - Building blocks for the body/tissue growth and regeneration - Muscle, skin, blood - poultry, eggs, fish, shellfish - Nuts and legumes FATS, OILS AND SUGARS(SWEETS) - Fats – energy store, maintain body temperature - Medium for fat soluble vitamin - Butter, oil, ghee, shortening - On top of the pyramid – VERY LEAST AMOUNT Variation of the USDA Food Pyramid Ethnic Lifestyle Personal preference The Mediterranean diet begins with the same basis of lots of grains, fresh fruits, and vegetables. Major differences from the USDA pyramid include: Using olive oil as the primary fat Allowing for only moderate amounts of milk products Using fish and poultry, rather than red meat, as the main source of high protein food from animals Including wine with meals Major differences from the USDA pyramid include: Featuring rice and noodles as part of the grain group Putting fish and shellfish and dairy in the same section of the pyramid Avoiding milk. Most Asians lack sufficient amounts of lactase, the enzyme required to digest lactose. Have 3 layers only Fruit, Vegetables and Grains are equal The Latin diet features tortillas, beans, and rice in the grains section. 2005 – MyPyramid (USDA) 2011: MyPlate-latest food guidelines GROUP FOOD SERVING DAILY GROUP 1 RICE, NOODLES, 4-8 BREAD, CEREAL, TUBER GROUP 2 FRUITS AND FRUITS-2 VEGETABLES VEGES-3 GROUP 3 MEAT, POULTRY, ½-2 POULTRY, MEAT, FISH, EGGS, NUTS EGGS 1 FISH ½ - 1 NUTS GROUP 4 MILK AND DAIRY 1-3 PRODUCTS GROUP 5 FATS, OILS, SUGAR, LIMITED SMALL SALT AMOUNT