Personal NutritionMrs. SferraWellness 7

I can…list and define the five food groups.

list examples of each food group.

explain the health benefits of each food group.

Question To Get You Thinking

What are the five food groups?

What is a guideline? Give an example of a guideline in your life.

SETTING UP YOUR NOTES

Paper Plate

Ruler

Markers or Colored Pencils

Glue Stick

Paper Circle (Blue)

Label Each Section

Definition

Examples

Daily Recommendation

Serving Size

Health Benefits and Important Nutrients

Remember to write

down the information that relates

to YOU!

My PlateFood Groups

Fruits

Vegetables

Grains

Protein

Dairy

FRUITSDefinition: any fruit or 100% fruit juice – fresh,

canned, frozen, or dried and may be whole, cut-up, or pureed.

Examples: strawberries, watermelon, pineapple

Daily Recommendations: depends on age, gender, and level of physical activityBoys (age 9-13): 1 ½ cups dailyGirls (age 9-13): 1 ½ cups daily

FRUITSServing Size: 1 cup

Examples: 1 small apple, 1 large banana, approximately 8 strawberries, ½ cup dried fruit

Health Benefits and Nutrients:Decreased risk of heart disease, certain types of

cancer, obesity, and type 2 diabetes.Low in fat, sodium, and caloriesNONE have cholesterolHigh in dietary fiber, potassium, vitamin C and

folate

VEGETABLESDefinition: any vegetable or 100% vegetable

juice – raw or cooked – fresh, frozen or canned and may be whole, cut-up or mashed

Examples: celery, carrots, broccoli, and asparagus

Daily Recommendations:Boys (age 9-13): 2 ½ cups dailyGirls (age 9-13): 2 cups daily

VEGETABLESServing Size: 1 cup

Examples: 2 medium carrots, 12 baby carrots, 1 large ear of corn, 2 large stalks of celery, 1 large pepper

Health Benefits and Nutrients:Decrease risk of heart disease, certain types of

cancer, obesity, and type 2 diabetesDecrease risk of kidney stones and bone lossHigh in dietary fiber, potassium, folate, and

vitamins A and C

GRAINSDefinition: any food made from wheat, rice,

oats, cornmeal, barley, or another cereal grain

Examples: bread, pasta, oatmeal, cereals, tortillas, grits

Daily Recommendations:Boys (age 9-13): 6 ouncesGirls (age 9-13): 5 ounces

GRAINSServing Size: 1 ounce

Examples: 1 mini bagel, 1 slice bread, 5 crackers, 1 packet oatmeal, ½ english muffin

Health Benefits and Nutrients:Decrease risk of heart diseaseHigh in dietary fiber, vitamin B, and minerals iron

and magnesium

MAKE ½ YOUR GRAINS WHOLE

Whole verses Refined Grains

PROTEINSDefinition:

Meat, poultry, and seafoodEggsProcessed soy productsNuts and SeedsBeans and Peas

Examples: chicken, steak, almonds, tofu, eggs

Daily Recommendations:Boys (age 9-13): 5 ouncesGirls (age 9-13): 5 ounces

PROTEINSServing Size: 1 ounce

Examples: 1 egg, 12 almonds, 2 Tablespoons hummus

Health Benefits and Nutrients:Building blocks for bones, muscles, cartilage, skin

and blood.High in vitamins B and E, iron, magnesium, and

zinc.

DAIRYDefinition: milk products and many foods made

from milk

Examples: cheese, milk, yogurt

Daily Recommendations:Boys (age 9-13): 3 cupsGirls (age 9-13): 3 cups

DAIRYServing Size: 1 cup

Examples: 1 cup milk, 1 yogurt

Health Benefits and Nutrients: Increased bone healthDecreases risk of osteoporosis, heart disease, and

type 2 diabetesHigh in calcium, potassium, and vitamin D

FATS vs. OILSFATS

SOLID at room temperature

From animal products ONLY

Provide NO essential nutrients

Saturated Fats

OILS

LIQUID at room temperature

From different plants and fish

Provide essential nutrients

Unsaturated Fats

OILSDefinition: fats that are liquid at room temperature

and come from different plants or fish

Example: Canola, olive, or vegetable oil Peanut Butter Avocado

Dietary Recommendations: Boys (age 9-13): 5 teaspoons Girls (age 9-13): 5 teaspoons

Serving Size: 1 teaspoon

OTHER IMPORTANT INFORMATION

Water IntakeDepends on age, weight, gender and activity levelRecommendations

Boys (age 9-13): 2.4 liters per dayGirls (age 9-13): 2.1 liters per day

TOTAL water includes food, beverages and drinking water.

Physical Activity60 minutes or MORE of activity a dayMost should be moderate or vigorous activity

FOOD and ACTIVTY JOURNAL

Record ALL food and activity for five days (including at LEAST one weekend day)

BE SPECIFIC

Record ALL beverages

DUE: Wednesday, Nov. 6th