The 7 food groups
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Transcript of The 7 food groups
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The 7 food groups
Some info for a
healthy diet
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Group 1• FRESH AND PRESERVED MEAT (beef, pork, ovine, horse, poultry fresh meat and
entrails, ham and dressed pork products, sausages)
• FISHING PRODUCTS (fresh, frozen, preserved sea and river/lake fish,
shellfish)
• EGGS
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Pproteins with a high biological value;
-iron;
-some vitamins from group B;
-lipids (present in fatty meats and fish, in some entrails, in ham, dressed pork products and sausages, in egg yolk ( which contains cholesterol in high quantities, too)
Main nutrients supplied:
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Some Advice• Lean meat like chicken, rabbit and
turkey meat, together with fish, are the healthiest food in this group.
• Consumption of fatty meat, dressed pork products and sausages should be reduced to a minimum. As regards eggs, healthy people should have a maximum number of three per week.
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Group 2 • MILK
• MILK PRODUCTS (yoghurt, dairy products, cheese)
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Main nutrients supplied: calcium and phosphorus;
proteins with a high biological value; vitamin A and vitamin D;
some vitamins from group B ;
lipids (mainly the saturated type).
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Some Advice
• Partially skimmed milk (for people over 20 of age) and the lowest in calories dairy products and cheese are the healthiest food in this group.
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Group 3
• CEREALS AND BY-PRODUCTS (rice, pasta, bread, flour, wheat semolina, maize, oatmeal, bread
sticks, crackers etc.)
• TUBERS (potatoes)
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Main nutrients supplied:
complex carbohydrates (starch);
proteins with low biological value ;
some vitamins from group B ;
dietary fibre, especially in wholemeal products.
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Some Advice
• The less refined products, therefore the richest in dietary fibre, are the healthiest food in this group.
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Group 4
• LEGUMES (beans, lentils, peas, broad beans, chick-peas, soy beans)
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Main nutrients supplied: proteins with medium energetic value;
complex carbohydrates (starch);
vitamins from group B ;
dietary fibre, especially water soluble;
iron and calcium.
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Some Advice
• The alternating consumption of all the products in this group should be encouraged; they should be eaten together with cereals (for example pasta with beans, rice with peas, corn-meal mush with lentils etc).
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• FAT AND OILS (butter, margarine, lard, olive oil, soy bean oil, maize
oil, sunflower oil, peanut oil etc.)
Group 5
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Main nutrients supplied: lipids;
fat acids;
essential fat acids ;
fat soluble vitamins (vitamins A, D, E)
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Some Advice
• their consumption should be limited; fat and oils of vegetable origin, olive oil in particular, are definitely better than the ones derived from animals (butter, lard).
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Group 6
• VEGETABLES AND FRUIT (carrots, yellow pumpkin, peppers, spinach, beetroots,
broccoli, endive, lettuce, green chicory, apricots, peaches, persimmons, yellow melon)
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Main nutrients supplied: carotene and other vitamins;
minerals (potassium, phosphorus);
diatery fibre;
sugar (fructose from fruit);
water
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Some Advice
• products from this group should be always present on our tables and our selection should be as varied as possible.
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Group 7
• VEGETABLES AND FRUIT providing vitamin C
(tomatoes, peppers, cauliflowers, broccoli, new potatoes, all types of citrus fruit, and moreover strawberries, pineapples and kiwi fruits)
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Main nutrients supplied: vitamin C and other vitamins;
minerals(potassium, phosphorus);
dietary fibre;
sugar (fructose from fruit);
Water.
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Some Advice
• products from this group should always be present on our tables and our selection should be as varied as possible.
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The food pyramid
MEDITERRANEAN DIET
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egs
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The Mediterranean Food Pyramid
• Regular physical exercise;• Wine in moderate quantities;• Only a few times a month: red meat;• Only a few times a week: sweets, eggs,
poultry, fish;• Every day: cheese and yoghurt, olive oil,
legumes and nuts, fruit and vegetables; pasta, bread , rice, corn-meal mush, cereals, potatoes.
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The food pyramid
THE AMERICAN DIET
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The USDA Food Pyramid
The symbols represent added fat and sugar;• Moderate quantities of fat and sweets;• 2 or 3 portions of: dairy products and
cheese; meat, chicken, fish, legumes, nuts and eggs;
• 2 to 4 portions of fruit;• 3 to 5 portions of vegetables;• 6 to 11 portions of bread, pasta, cereals.
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A COMPARISON
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And you, what do you eat???
The end