Where do we find heme iron
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Fruits are good for your health
Fruits are
good sources of vitamins and minerals low in calories low in fat naturally sweet a good source of fiber
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You need about 2 cupsof fruit each day
1 cup serving of fruit is:1 cup of cooked, canned or raw fruit1 small apple1 medium grapefruit1/4 of a medium cantaloupe1 cup 100% fruit juice1/2 cup dried fruit; raisins, figs
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Vitamin A is good for your health.
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Vitamin C is good for your health.
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The form of the food will affect its fiber content.
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Calcium-Rich Dairy Foods
One serving of milk is equal to:1 cup of yogurt45 grams of natural cheese (cheddar, feta, graviera)60 grams of soft cheese (cottage cheese, anthotyros)
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The amount of calcium in 1 cupof milk is equal to the calcium in:
• 2 cups Cottage cheese• 1 cup Yogurt• 45 grams Cheddar
or Graviera• 60 grams Processed
cheese food
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Non-Dairy Foods with Calciumspinach
orange juice fortified with calcium
tofu
soy milk fortified with calcium
canned salmon or sardines with small edible bones
kale
broccoli
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How to Build Healthy Bones
1. Eat dairy foods2. Get a little sunshine (free vitamin D) 20 minutes every day3. Weight-bearing exercise
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Vegetables are good for your health.Vegetables:are low in calories.are low in fat.are a good source of fiber.are flavourful.are a great source for vitamins and minerals.are great for snacks.
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You need to eat about of vegetables every day.
1 serving of vegetables is equal to:1/2 cup of cooked or chopped raw vegetables1 cup of leafy raw vegetables, such as lettuce or spinach1/2 cup vegetable juice1/2 medium potato1/2 cup of beans1 small ear of corn (6-inches long)
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GrainsOne serving of grains:
1 slice of bread1/2 cup of cooked grain like oatmeal or rice1 cup of ready-to-eat flake cereal1/2 cup cooked pasta1/2 a bun1 pancake 1 tortilla 3 cups popped popcorn
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Fiber Recommendations
Adults: About 28 grams of fiber each day.Children (ages 3 to 18):Child’s age + 5 = number of grams of fiber each day.Example for 7 year old: 7 + 5 = 12 grams fiber.
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Carbohydrates we eat,not needed by our body,
will be changed and stored as fat.
It is important not to eat more calories than your body needs each day.
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Meat & Bean Group
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Daily RecommendationYou need 2-3 servings of foods from the meat group each day
1 serving of meat amounts to:• 3/4 cup cooked dry beans, peas or lentils• 3 tablespoons of peanut butter• 30-50 grams of nuts or seeds• 2 eggs• 60-90 grams of meat, poultry or fish
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Meat Substitutescooked dry beanseggspeanut butternuts and seedstofu
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Iron in animal foods is more easily absorbed by the body than iron from plant foods
heme iron is contained in animal foods or meats
non-heme iron is contained in plant foods
meat factor: Meat, poultry and fish contain a special quality called the meat factor which helps the body
absorb more non-heme iron
vitamin C foods, such as fruits and vegetables help the body absorb more non-heme iron
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FEEDING YOUNG CHILDREN AGES 2-5
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Healthy children (2 - 5 years of age)need to eat food from each of the
5 food groups each day.
Approximate amounts:• 80-140 grams of bread, rice, cereal, pasta• 1 - 1 ½ cups vegetables• 1 - 1 ½ cups fruit• 2 cups milk• 60-120 grams of meat, poultry, fish, and beans
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FEEDING YOUR BABY
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Signs your baby is readyto eat solid food
It can sit with support and hold their head steady.
It can draw in their lower lip as a spoon is removed from their mouth.
It can keep food in their mouth and swallow it.
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Symptoms of allergic reaction or food intolerance
• diarrhea• vomiting• coughing• wheezing • skin rashes
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Nutrition Facts: Serving Sizes, Calories, Calories from Fat
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Words like free, low, and lightmay be used on the food label
FAT FREE - Foods must have less than 0.5 grams of fat per serving.
LIGHT FAT - Food contains no more than half the fat per serving of a comparison food.
LOW FAT - Food must have only 3 grams of fat or less per serving.
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OverviewOverview
Bone withOsteoporosis
NormalBone
Osteoporosis causes weak bones. In this common disease, bones lose minerals like calcium. They become fragile and break easily.
Source: The 2004 Surgeon General’s Report on Bone Health and Osteoporosis: What It Means to You at http://www.surgeongeneral.gov/library/bonehealth
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The “silent disease”
• Often called the “silent disease”
• Bone loss occurs without symptoms– First sign may be a
fracture due to weakened bones
– A sudden strain or bump can break a bone
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Bones are living organs
• Calcium is deposited and withdrawn from bones daily.
• Bones build to about age 30.
• We need to build up a healthy bone account while young and continue to make deposits with age.
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Vitamin D necessary for calcium absorption• Choose a supplement with vitamin D
if you are not obtaining vitamin D from other sources.
• Follow age group recommendation. Avoid goingover a daily combined total of 2,000 IU or 50 mcg from foodand supplements.
• It’s not necessary to consume calcium and vitamin D at the same time to get the benefit of enhanced calcium absorption.
Vitamin D is like a key that unlocks the door and lets calcium into the body.
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Where do we find heme iron?
a. in fruitsb. in meatc. in vegetables
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Babies need only breast milk
a. from birth to 6 monthsb. from birth to 8 monthsc. from birth to 12 months
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A product can be labeled fat-free when it has got less than…
a. 3 grams of fat per servingb. 0.5 grams of fat per servingc. 5 grams of fat per serving
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Osteoporosis is also called
a. the “silent disease”b. the “secret disease”c. the “surface disease”
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Bones build to about the age of…After that age you begin to slowly lose bone mass.
a. 40b. 30c. 20
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One cup of yoghurt contains
a. 30% calcium DVb. 60% calcium DVc. 90% calcium DV
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Which vitamin is necessary for calcium absorption?
a. Vitamin Ab. Vitamin Cc. Vitamin D
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Lactose intolerant individuals lack an enzyme called:
a. Lactoseb. Lactasec. Lactine
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Which vitamin helps the body absorb non-heme iron?
a. vitamin Ab. vitamin Dc. vitamin C
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For children (3-18 years old) the fiber recommended daily intake
can be calculated by adding
a. + 5 to the child’s ageb. + 15 to the child’s agec. +3 to the child’s age
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People with osteoporosis
a. Have bones with reduced bone densityb. Have reduced flesh around their bonesc. Have to reduce their calcium intake
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Which of the three is higher in fiber?
a. Plain baked potatob. Potato chipsc. French fries