By Lori BurgessEducation 205

Section 05

Grains Whole grains Refined grains

FruitsHealth Benefits

Vegetables Health Benefits

Dairy Health Benefits

Meat Health Benefits

**Before you continue on check out this video to get a good idea of what the food pyramid is all about:

http://www.teachertube.com/view_video.php?viewkey=ef69fcbf717f86c278ed

* Consists of any food made from wheat, rice, oats, cornmeal, barley, or any cereal grain.

* Examples include: bread, pasta, cereal, oatmeal and tortillas.

* There are two different kinds of grains:

* Whole grains

* Refined grains

* Why eat grains?

* Eating food rich in fiber, such as whole grains decreases the chance of getting heart disease and constipation.

* Consuming three ounces of grains can help with weight management.

* B vitamins are in grains and they play a major part in metabolism- they help the body release energy from carbohydrates, protein and fat.

* Whole grains contain the whole grain kernel, which includes the bran, endosperm, and germ.

* The bran provides us with b vitamins and fiber.

* The endosperm provides us with carbohydrates, energy and protein.

* The germ provides us with antioxidants and vitamins a and b.

* Examples of whole grains include:

* brown rice

* whole wheat flour

* oatmeal

* bulgur (cracked wheat)

* At least ½ of grains consumed should be whole grains.

* Refined grains have been milled which means that the bran and germ of the grain kernel have been removed.

* This process gives grain a finer texture and makes grain last longer, but it removes iron, vitamin b, and dietary fiber.

* Enriched- some refined grains are enriched. This means that vitamin b and iron are added to the grain, but fiber is not.

* Examples of refined grains:

* white bread

* corn bread

* pretzels

* pasta

* Consists of any fruit or 100% fruit juice. They may be fresh, canned, frozen, dried or however you prefer to eat them.

* Some examples include: * apples,

* strawberries,

* cherries

* grapes

* oranges

* raisins

* bananas

* pineapple

* Fruits are low in fat, sodium and calories.

* Fruits are rich in vitamin c, folate (folic acid), potassium and dietary fiber.* Vitamin c helps in the growth and repair of body tissue. It also helps keep teeth and gums healthy, as well as healing cuts and wounds faster.

* Folate (folic acid) helps the body make red blood cells. Folate is very important during pregnancy because it helps reduce the risk of neural tube defects, spina bifida, and anencephaly during the development of the child.

* Potassium helps a person keep a healthy blood pressure.

* Dietary fiber is important in reducing heart disease.

* Consists of any vegetable or 100% vegetable juice. They can be eaten raw, cooked, fresh, canned, dried or any way you prefer to eat them.

* There are five categories of vegetables:* Dark green

* examples: broccoli, spinach, and romaine lettuce.

* Orange* examples: acorn squash, carrot, and sweet

potatoes.

* Dry beans and peas* examples: black beans, kidney beans, soy beans,

and tofu.

* Starchy* examples: corn, green beans, and potatoes.

* Other* examples: artichokes, beets, cabbage, and celery.

* Vegetables are naturally low in fat and calories.

* They are important sources of potassium, dietary fiber, folate, vitamin A, vitamin E, and vitamin C.

* potassium helps in keeping a healthy blood pressure.

* dietary fiber helps lower cholesterol levels and may lower the risk of heart disease.

* Folate (folic acid) helps form red blood cells.

* vitamin A keeps eyes, and skin healthy and protects your body from infections.

* vitamin E protects vitamin A and fatty acid from cell oxidation.

* vitamin C helps heal wounds and keep teeth/gums healthy. Also, helps you absorb iron.

* Check out this video to learn more about vegetables: http://

www.teachertube.com/view_video.php?viewkey=7920e8c0a6809302fb2a

* All liquid milk products and many foods made from milk are considered in the dairy group. Foods that keep calcium content are part of the dairy group, unlike butter and cream cheese which do not hold the calcium.

* Dairy is divided into four groups: * Milk

* examples: fat-free, low fat, reduced fat, and whole milk, lactose free milk and flavored milks

* Cheese* examples: hard natural cheese (cheddar, mozzarella, Swiss), soft cheeses (ricotta, cottage cheese)

* Milk based desserts: * examples: puddings made with milk, ice-cream, etc

* Yogurt:* fat- free, low fat, reduced fat, and whole milk yogurt

* Dairy can reduce the risk of low bone mass.

* Dairy is important in bone growth and health, especially during childhood.

* Dairy provides calcium, potassium, vitamin D and protein.* Calcium is used for building bones and teeth and it maintains bone mass.

* Potassium helps keep our blood pressure healthy.

* Vitamin D helps maintain calcium levels and phosphorous.

* When choosing milk or other dairy products it is important to look at the fat content, fat-free and low-fat milk should be consumed more than dairy products containing a high amount of saturated fat and cholesterol.

* Consist of all food made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds.

* Most meat/poultry choices should be lean or low-fat.

* Fish, nuts, and seeds contain healthy oils, so they should be chosen more frequently than meat/poultry.

* There are six groups in the meat/poultry group:

* Meats: beef, pork, liver, and lamp

* Poultry: chicken, duck, and turkey

* Eggs: chicken or duck eggs

* Dry beans and peas: black beans, lentils, and veggie burgers

* Nuts and seeds: almonds, cashews, pecans, and walnuts

* fish: cod, salmon, tuna, lobster and shrimp

* Meat, poultry, fish, dry beans and peas, eggs, nuts and seeds provide protein, B vitamins, vitamin E, iron, zinc and magnesium.

* Proteins is a building block for bones, muscles, cartilage, skin and blood.

* B vitamins play an important role in the nervous system, help in formation of blood cells, and help build tissues.

* Vitamin E helps protect vitamin A.

* Iron is used to carry oxygen into the blood. Women and girls are have iron deficiency anemia and in order to prevent this from happening they should eat plenty of meant or poultry for iron.

* Magnesium is used to build bones and release energy from muscles.

* Zinc is needed in biochemical reactions and it important in helping the immune system work properly.

* Some items in this category are very high in saturated fat, such as duck, bologna, hot dogs, and bacon so these should be limited in one’s diet.

Project: By Lori Burgess

I am sophomore at Grand Valley State University. I am majoring in special education and my minor is in elementary education. I participate on the track and cross country teams here at Grand Valley. In my spare time, I enjoy running, hanging out with friends, and doing stuff outside when its warm.

Contact information: laburg02@aol.com or burgeslo@student.gvsu.edu

References:

* http://www.mypyramid.gov/

* http://www.teachertube.com/view_video.php?viewkey=ef69fcbf717f86c278ed

* http://www.teachertube.com/view_video.php?viewkey=7920e8c0a6809302fb2a