BASIC FOOD GROUPS (PATHFIT 1-GROUP 1).docx

Republic of the Philippines COLLEGE OF EDUCATION LEYTE NORMAL UNIVERSITY\ Paterno St, Tacloban City **GROUP NO.: 1 CLASS SCHEDULE:** T, F; 9:00-10:00 a.m. **COURSE:** PATHFIT 1 **YEAR/SECTION:** 1^st^ Year; BSED-Science SC11 **INSTRUCTOR:** Ms. Dhovie Mae Fernando **Basic Food Groups** *Think...

Republic of the Philippines COLLEGE OF EDUCATION LEYTE NORMAL UNIVERSITY\ Paterno St, Tacloban City **GROUP NO.: 1 CLASS SCHEDULE:** T, F; 9:00-10:00 a.m. **COURSE:** PATHFIT 1 **YEAR/SECTION:** 1^st^ Year; BSED-Science SC11 **INSTRUCTOR:** Ms. Dhovie Mae Fernando **Basic Food Groups** *Think of your body as a well-tuned machine, where each food group acts like a different all functioning parts, working together to ensure everything runs smoothly and effectively. Just as a machine needs various components to function effectively, our bodies require a range of nutrients to stay healthy and energized. Without these essential nutrients, our bodies can falter and struggle, similar to a machine that lacks fuel or maintenance. Food groups are collections of foods that share similar nutritional qualities, providing the vital nutrients we need for growth, strength, and overall well-being. By including a variety of fruits, vegetables, grains, proteins, dairy, and fats in our meals, we create a balanced diet that keeps our systems running efficiently and protects us from illness. Let's explore the five main food groups and discover how they can support our health and help us thrive!* **What is food group?** A food group is a collection of foods that share similar nutritional properties or biological classifications Most read Foods from the basic food groups provide the nutrients essential for life and growth. These foods are also known as *\'everyday foods\'*. Each of the food groups provides a range of nutrients, and all have a role in helping the body function. In particular, vegetables, legumes and fruit protect against illness and are essential to a healthy diet. The food we eat should provide us with the energy and nutrients we need to grow and keep our bodies healthy. Food group pie chart showing the five main food groups: fruit and vegetables, carbohydrates, proteins, fats and oils and dairy. Each *food group* provides certain nutritional benefits, so foods from each group should be consumed each day. The key to a balanced diet is to recognize that grains (especially whole grains), vegetables and fruits are needed in greater proportion than foods from the meat, fish & beans and milk groups. This principle is illustrated by the Balanced Plate for Health diagram that is used in several Eat Well & Keep Moving lessons. A healthy and balanced diet also contains a variety of foods from within each food group, since each food offers different macronutrients (the energy providing nutrients, namely carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals). Eating a variety of foods also keeps our meals interesting and full of flavor. Note that the Balanced Plate for Health does not contain sweets, foods that are high in saturated or trans fats, or foods that are low in nutrients. These are *\"sometimes\"* foods, not everyday foods. *"Sometimes"* foods should be eaten in moderation, and they are depicted on a small side plate. **THERE ARE FIVE FOOD GROUPS:** 1. Fruit and vegetables 2. Grains 3. Proteins 4. Dairy 5. Fats and Oil **1. FRUITS AND VEGETABLES** Fruit and vegetables should be an important part of your daily diet. They are naturally good and contain vitamins and minerals that can help to keep you healthy. They can also help protect against some diseases. Fruit and vegetables are best bought when they are in season. Otherwise try frozen or canned vegetables as they are just as nutritious and budget-friendly as well. You should eat at least 5 serves of vegetables and 2 serves of fruit each day. Choose different colors and varieties. Fruits  Vegetables If you are someone who doesn't look forward to eating fruit or vegetables, start slowly with those you do like. Try serving, flavoring or cooking them in different ways. You can also disguise them in sauces, minced meals or curries. **BENEFITS FROM FRUITS AND VEGETABLES:** **Fruits and vegetables** are low in [**[fat]**](https://www.betterhealth.vic.gov.au/health/healthyliving/fats-and-oils), [**[salt]**](https://www.betterhealth.vic.gov.au/health/healthyliving/salt) and [**[sugar]**](https://www.betterhealth.vic.gov.au/health/healthyliving/sugar). They are a good source of [**[dietary fibre]**](https://www.betterhealth.vic.gov.au/health/healthyliving/fibre-in-food), which can make you feel fuller for longer and prevent overconsumption of food. As part of a well-balanced, healthy diet and an active lifestyle, a high intake of fruit and vegetables can help you to: - reduce [**[obesity]**](https://www.betterhealth.vic.gov.au/health/healthyliving/obesity) and maintain a [**[healthy weight]**](https://www.betterhealth.vic.gov.au/healthyliving/weight-management) - lower your [**[cholesterol]**](https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/cholesterol) - lower your [**[blood pressure]**](https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/blood-pressure). **Vegetables** and fruit contain antioxidants and phytochemicals, or plant chemicals. These biologically active substances can help to protect you from some diseases. Scientific research shows that if you regularly eat lots of fruit and vegetables, you have a lower risk of: - [**[type 2 diabetes]**](https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/diabetes-type-2) - [**[stroke]**](https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/stroke) - [**[heart (cardiovascular) disease]**](https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/heart-disease-and-stroke) - [**[cancer ]**](https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/cancer)-- some forms of cancer, especially [**[bowel]**](https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/bowel-cancer), [**[stomach]**](https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/stomach-and-oesophageal-cancers) and [**[throat]**](https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/throat-cancer) cancers later in life - high blood pressure ([**[hypertension]**](https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/blood-pressure-high-hypertension)). **VITAMINS AND MINERALS IN FRUIT AND VEGETABLES** Fruits and vegetables contain many [**[vitamins and minerals]**](https://www.betterhealth.vic.gov.au/health/healthyliving/Vitamins-and-minerals) that are good for your health. Many of these are [**[antioxidants]**](https://www.betterhealth.vic.gov.au/health/healthyliving/antioxidants), and may reduce the risk of many diseases: - vitamin A (beta-carotene) - vitamin C - vitamin E - magnesium - zinc - phosphorous - folic acid. Folic acid may reduce blood levels of homocysteine, a substance that may be a risk factor for coronary heart disease. Research has shown that consuming these nutrients as food, within fruits and vegetables, is more beneficial for health than consuming them as [**[supplements]**](https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-and-mineral-supplements-what-to-know). **2. GRAINS** People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. The USDA recommends that half the day's grain choices be whole grain. Whole grains have not been milled and contain the entire grain kernel; milling gives a finer texture but removes the fiber, iron and B vitamins. Examples of whole grains include whole-wheat flour, oatmeal, whole cornmeal and brown rice. Suggestions for incorporating whole grains into a healthy eating pattern include adding a whole-wheat bagel or toast to breakfast, eating a sandwich on whole-grain bread at lunch or including whole-wheat pasta with dinner. Examples of whole-grain foods include whole wheat bread, oatmeal, whole-grain crackers and breakfast cereals, whole wheat pasta, barley, brown rice, and plain popcorn. Grains Clipart Breads Food Group  The Grain Group Food \$ense Nutrition Education. The Grain group is an important part of MyPyramid. - ppt download **Whole grains have a positive impact on both heart and digestive health. some of the nutrients in whole grains include:** **Fiber:** Whole grains contain fiber that may reduce the risk of coronary heart disease and constipation when included in a healthy eating pattern. High-fiber foods also give a feeling of fullness, which may help with weight maintenance. **Minerals:** Iron is used to carry oxygen in the blood. Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium is important for a healthy immune system. **B vitamins:** The B vitamins help the body release energy from protein, fats and carbohydrates. **Phytochemicals:** These nutrients naturally occur in plants and are being studied for their ability to protect against disease. **3. DAIRY** Dairy foods include products such as milk, yoghurt and cheese. They are rich in many essential vitamins and minerals. Dairy products are the best sources of calcium. They supply protein, riboflavin, and vitamins A and D (if fortified). This group helps promote strong bones and healthy teeth. Choose plain low-fat (1%) or nonfat milk, yogurt, and other dairy foods. The dairy group includes all liquid milk and products made with milk that retain their calcium after processing, including yogurt and cheese. Calcium-fortified soy milk is also part of the dairy group. Cream cheese, cream, and butter are not included because processing reduces or causes them to lose their calcium content. The dairy group includes all liquid milk and products made with milk that retain their calcium after processing, including yogurt and cheese. Cream cheese, cream, and butter are not included because processing reduces or causes them to lose their calcium content. People who cannot drink milk can choose lactose-free milk or calcium fortified plain soy milk or rice milk. Photograph of various dairy products.  Consuming dairy products can contribute to improved bone health. Other nutrients present in dairy products can contribute to maintaining healthy blood pressure. Milk Good source of calcium; also contains protein, riboflavin, and vitamins A and D Promotes strong bones and healthy teeth. Choose plain low-fat (1%) or nonfat milk, yogurt, and other dairy foods. Calcium-fortified soy milk and rice milk are alternatives for people who do not drink milk. **WHY IS IT IMPORTANT TO EAT OR DRINK DAIRY?** Eating or drinking dairy products offers health benefits, like building and maintaining strong bones. Dairy Group foods provide nutrients that are vital for the health and maintenance of the body. These nutrients include calcium, potassium, vitamin D, and protein. **NUTRIENTS IN THE DAIRY GROUP** Calcium is the most important nutrient provided by dairy products---it helps to grow healthy bones and teeth. Getting enough calcium in your diet helps avoid osteoporosis, a disease where bones develop many holes and can be easily crushed or fractured. Calcium is also needed for muscle and nerve function and blood clotting. - Potassium helps maintain a healthy blood pressure and is needed for muscle and nerve function. - Protein builds, repairs, and maintains all body tissues, including bones, muscles, cartilage, skin, and blood. It also helps to fight infections, is a good source of energy, and serves as building blocks for enzymes, hormones, and vitamins. - Vitamin A aids in normal vision, keeps skin healthy, and helps protect against infections. - Vitamin B12 helps keep nerve cells and red blood cells healthy and assists in making DNA. - Vitamin D helps regulate levels of calcium and phosphorus in the blood. Vitamin D is not a naturally occurring substance in dairy products and is only found in products that have been fortified with vitamin D. **TIPS FOR CONSUMING MORE DAIRY PRODUCTS** - Drink milk or calcium-fortified beverages with each meal. - Use milk to prepare cream soups. - Add cheese to salads, pizza, casseroles, soups, and stews. - Use milk to prepare hot cereals. - Use milk in your hot beverages, such as lattes, cappuccinos, and teas. - Eat yogurt or cheese sticks for a calcium-rich snack. - Use yogurt as a dressing for salads or a topping for a baked potato, or try it mixed with fruit. - Try ice cream, frozen yogurt, or pudding made with milk for dessert. **4. PROTEINS** They are primarily responsible for building and repairing muscles and tissues, digesting nutrients, and improving immunity and blood quality. Choose dry beans and peas, fish, poultry, nuts, and high-protein vegetarian alternatives more often than meat; when eating meat, choose lean cuts; remove the skin from poultry to reduce saturated fat. The Powerful Protein Food Group - Community Health Works  Your Diet and the Importance of Protein **Why is it important to eat protein foods?** Foods in the meat, poultry, fish, eggs, nuts and seed group provide nutrients that are vital for health and maintenance of your body. **Benefits of protein foods include:** - Proteins function as building blocks for bones, muscles, cartilage, skin and blood. They are also building blocks for enzymes, hormones and vitamins. Proteins are one of three nutrients that provide calories (the others are fat and carbohydrates). - B vitamins found in this food group serve a variety of functions in the body. They help the body release energy, play a vital role in the function of the nervous system, aid in the formation of red blood cells and help build tissues. - Iron is used to carry oxygen in the blood. Many teenage girls and women in their child-bearing years have iron-deficiency anemia. - Magnesium is used in building bones and in releasing energy from muscles. - Zinc is necessary for biochemical reactions and helps the immune system function properly. - EPA and DHA are omega-3 fatty acids found in varying amounts in seafood. Eating 8 ounces per week of seafood may help reduce the risk of heart disease. **5. FATS AND OIL**  https://jsyfruitveggies.org/wp-content/uploads/Healthy-Fats.png  Fatty acids are the building blocks of oils and fats. All dietary fats are composed of a mix of the three types of fatty acids in varied proportions. For example, most of the fatty acids in whole milk are saturated, but it also contains monounsaturated and polyunsaturated fatty acids, in addition to the many beneficial nutrients that support health---including calcium, vitamin D, potassium and more. Oils are mostly unsaturated fatty acids, though they have small amounts of saturated fatty acids. We all need some fats in our diet to stay healthy. They provide energy and some vitamins. Eating too much or the wrong types of fat can be unhealthy. The fats and oils we eat originally come from animals, vegetables, grains, dairy and even fruits. But not all fats and oils are equally healthy. Making healthier food choices begins with learning about the different types of fats. **There are three types of fats:** - saturated fats - trans fats - unsaturated **Saturated fats and Trans fats** Saturated fats and trans fats are solid at room temperature. Meat and dairy products are high in saturated fats and trans fats are created from vegetable oils exposed to a chemical process called hydrogenation. These two types of fats raise LDL cholesterol blood levels which can lead to higher risks of heart disease, stroke, high blood pressure and other health problems. You should avoid or limit foods containing saturated fats and trans fats, which include: - Butter, milk fat, beef fat, chicken fat, cream, solid shortening, lard, some margarines, baked goods, snack foods and other processed foods made with partially hydrogenated oils. - 'Good' fats or unsaturated fats (also called monounsaturated and polyunsaturated fats) help to lower cholesterol levels in the body and may decrease your risk of heart disease and other serious illnesses. Healthy oils are liquid at room temperature and come from grains, vegetables, fruits, nuts, and seeds. Healthy fats are also found in fatty fish, nut butters and avocados. - Tropical oils such as coconut and palm oil - Cakes - Biscuits - Chocolate - Butter or lard - Cream or creme fraiche - Sausages and other processed meats - Meat pies - Fast food - Hard cheese **What to Eat? Choose these foods as part of a healthy diet** **Foods with unsaturated- "choose these more often" fats include:** - Fatty Fish: current dietary recommendations are to include fish in your meals at least twice a week. Fish high in omega-3 fatty acids are salmon, albacore tune (fresh and canned), sardines, lake trout and mackerel. - Oils: when cooking or baking replace solid fats such as butter or margarine with oils from plants such as corn or canola oil. Try olive oil in homemade salad dressing or to sauté vegetables, seafood, meat and poultry. Peanut oil is especially good for high heat stir frying and making popped corn. - Flaxseed: add ground flaxseed to breakfast cereal, yogurt, baked goods, mixed dishes, and casseroles. Other popular seed choices are sunflower, pumpkin, sesame and poppy. Store them in the fridge or freezer because the delicate oils can spoil in warm kitchens. - Nuts: In addition to heart healthy fats, nuts are a good source of protein, fiber, and a variety of vitamins and minerals. A handful of nuts and apple slices make for a filling and well balanced afternoon snack. - Avocados: Avocados not only contain unsaturated fat, but are also packed with folate, Vitamins C, E, B6, potassium and fiber. Add the nutty and creamy flavor of cubed or sliced avocado to salad, salsa, eggs and sandwiches. **What is the difference between fats and oils?** Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Solid fats are fats that are solid at room temperature like beef fat, butter and shortening. Oils come from many different plants and from fish. Oils contain more monounsaturated and polyunsaturated fats. Though not a food group, oils and fats contain nutrients that are an important part of a healthy eating pattern. Dietary fats are found in both plant and animal foods. They supply calories for energy and help with the absorption of fat-soluble vitamins. Fats from food sources protect organs, regulate body temperature and help produce hormones. Dietary fats are also important in optimal brain development of infants and young children. **Tips for cutting down on fat** - Choose lower fat spreads instead of butter - Use vegetable oil instead of animal fats when cooking - Go for lean cuts of meat, and cut off any fat you can see on your meat before you cook it - Eat fewer processed meats such as sausages and bacon - Choose more plant and fish-based fats than animal-based fats - Eat two portions of fish each week, including one oily fish - Grill, bake, steam and microwave foods instead of frying or roasting them - Eat less fatty and deep-fried foods - Fill up on low fat foods such as fruit and vegetables - Downsize your fatty snack foods, like chocolate, cakes and crisps. Choose treat-sized versions instead - Try sharing your dessert with a friend - Go for low-fat dairy foods like milk, cheese and yoghurt - Use stronger-tasting cheeses so that less can be used to get the same taste - Compare labels on pre-packed foods and go for the brands that are lower in fat - Go for tomato-based sauces instead of cream or cheese-based sauces - Try natural yoghurt or fromage frais instead of cream Eating too much fat -- whether good or bad - can cause weight gain. So be sure to keep fats and oils to small amounts in your diet, and add just small amounts during cooking. **REFERENCES:** **PATHFIT-GROUP 1** **TOPIC:** BASIC FOOD GROUPS **MEMBERS:** 1. DUMDUMAYA, MARY EMS O. 2. BARGO, HANNA KIM 3. PELEN, CHELLA MARIANNE ANGEL 4. AGNER, CASSANDRA SHANE 5. LIBORES, KEITH ALISON 6. CAJEDA, YMART 7. GONZALES, BENEDICT 8. IBAÑEZ, LOVELY 9. DAZA, RICKY **INSTRUCTOR:** Ms. Dhovie Mae Fernando