4/22 /10

FOOD

Where Does Our Food Come From?

Why is it so expensive to eat healthy?

http://abcnews.go.com/Technology/DiabetesResource/story?id=4021965&page=1

Healthy food is rich in nutrients and low in calories

Price of healthy food increased over 20% in two years

Healthy eating is becoming unaffordable

People never thought that might be that expensive

Organic Food & Vegetarian Diets

Organic food Really regulated industry, special certificates Not everybody can afford it, healthy http://www.organic.org/goorganic/

Vegetarian diets A diet on plant-based foods Usually people who concerned with animal rights,

environment Must eat wide variety of food to meet their needs http://www.nlm.nih.gov/medlineplus/vegetariandiet.html

The Old Pyramid

The New Pyramid

The small yellow area is oils (sugar has been removed from the pyramid.)

Why the Change?Many blamed the old pyramid for childhood

obesity.

Many people misunderstood the range in what to eat and how much they should consume or couldn’t understand it.

The new pyramid is more interactive.

No more servings, just recommendations (according to a 2,000 calorie diet) along with better eating and exercise habits.

Grains: Whole and Refined

Whole grains:

brown rice

buckwheat

bulgur (cracked wheat)

oatmeal

popcorn

Ready-to-eat breakfast cereals:

whole wheat cereal flakes

muesli

whole grain barley

whole grain cornmeal

Refined grains:

cornbread*corn tortillas*couscous*crackers*flour tortillas*gritsnoodles*

Pasta*spaghettimacaroni

pitas*pretzels

Ready-to-eat breakfast cerealscorn flakes

white breadwhite sandwich buns and rollswhite rice.

whole ryewhole wheat breadwhole wheat crackerswhole wheat pastawhole wheat sandwich buns and rollswhole wheat tortillaswild riceLess common whole grains:amaranthmilletquinoasorghumtriticale

Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.

Vegetables

Dry beans and peas:black beans

black-eyed peas

garbanzo beans (chickpeas)

kidney beans

lentils

lima beans (mature)

navy beans

pinto beans

soy beans

split peas

tofu (bean curd made from soybeans)

white beans

okraonionsparsnipstomatoestomato juicevegetable juiceturnipswax beanszucchini

Any vegetable or 100% vegetable juice counts as a member of the vegetable group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.

Dark green vegetables:bok choybroccoli collard greensdark green leafy lettucekalemesclunmustard greensromaine lettucespinachturnip greenswatercress

Orange vegetables:acorn squashbutternut squashcarrotshubbard squashpumpkinsweet potatoes

Starchy vegetables:corngreen peaslima beans (green)potatoes

Other vegetables:artichokesasparagusbean sproutsbeetsBrussels sproutscabbagecauliflowercelerycucumberseggplantgreen beansgreen or red peppersiceberg (head) lettucemushrooms

Fruits

Some commonly eaten fruits are: Apples

Apricots

Avocado

Bananas

Berries:

strawberries

blueberries

raspberries

Cherries

Grapefruit

Grapes

Kiwi fruit

Lemons

Limes

Mangoes

Melons:

cantaloupe

honeydew

watermelon

Mixed fruits:fruit cocktailNectarinesOrangesPeachesPearsPapayaPineapplePlumsPrunesRaisinsTangerines

100% Fruit juice:orangeapplegrapegrapefruit

Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

Milk All fluid milk products and many foods made from milk are considered part of this food group.

Foods made from milk that retain their calcium content are part of the group, while foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Most milk group choices should be fat-free or low-fat.

Hard natural cheeses:cheddarmozzarellaSwissparmesan

soft cheeses:ricottacottage cheese

processed cheesesAmerican

All yogurt:Fat-freelow fatreduced fatwhole milk yogurt

All fluid milk:fat-free (skim)low fat (1%)reduced fat (2%)whole milk

flavored milks:chocolatestrawberry

lactose reduced milkslactose free milks

Milk-based desserts:Puddings made with milkice milkfrozen yogurtice cream

Nick Heppner

http://www.youtube.com/watch?v=j7QpBm07Gl8&NR=1

http://www.nms.on.ca/Elementary/exploring_nutrition.htm

Meat & Beans Dry beans and peas are the mature forms of legumes such as kidney beans, pinto

beans, lima beans, black-eyed peas, and lentils. These foods are excellent sources of plant protein, and also provide other nutrients such as iron and zinc. They are similar to meats, poultry, and fish in their contribution of these nutrients. Many people consider dry beans and peas as vegetarian alternatives for meat. However, they are also excellent sources of dietary fiber and nutrients such as folate that are low in diets of many Americans. These nutrients are found in plant foods like vegetables.

Because of their high nutrient content, consuming dry beans and peas is recommended for everyone, including people who also eat meat, poultry, and fish regularly. The Food Guide includes dry beans and peas as a subgroup of the vegetable group, and encourages their frequent consumption—several cups a week—as a vegetable selection. But the Guide also indicates that dry beans and peas may be counted as part of the “meat, poultry, fish, dry beans, eggs, and nuts group.”

Oils Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking.

Oils come from many different plants and from fish.

Some common oils are:

• canola oil• corn oil• cottonseed oil• olive oil• safflower oil• soybean oil• sunflower oil

Some oils are used mainly as flavorings, such as walnut oil and sesame oil. A number of foods are naturally high in oils, like:

• nuts• olives• some fish• avocados

Solid fats are fats that are solid at room temperature, like butter and shortening. Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation. Some common solid fats are:

• butter• beef fat (tallow, suet)• chicken fat• pork fat (lard)• stick margarine• shortening

http://www.mypyramid.gov/index.html