24 Jun 2014

Basic food for good nutrition

*BASIC FOOD FOR GOOD NUTRITION*



Nutrition is about the study of food and how our bodies use food as fuel for growth and daily activities. The macronutrients, or "big" nutrients include proteins, carbohydrates, 
and fats. The micronutrients, or "little" nutrients are the vitamins and minerals that we need to be healthy. Get started with with articles, tools, and resources to help you 
learn about the basics of nutrition. 




You'll want to learn more about food groups,the amount of food you need to eat from each group depends on your age, sex, and level of 
physical activity.:

1- The vegetables you eat may be fresh, frozen, canned or dried and may be eaten whole, cut-up, or mashed. You should eat a variety of dark green, red and orange 
vegetables, as well as beans and peas (which are also considered part of the protein group). Examples include broccoli, carrots, collard greens, split peas, green beans, 
black-eyed peas, kale, lima beans, potatoes, spinach, squash, sweet potatoes, tomatoes and kidney beans. Any vegetable or 100% vegetable juice counts in this group.


2-The fruits you eat may be fresh, canned, frozen or dried and may be eaten whole, cut-up, or pureed. Examples include apples, apricots, bananas, dates, grapes, oranges, 
grapefruit, mangoes, melons, peaches, pineapples, raisins, strawberries, tangerines, and 100% fruit juice.


3-There are two types of grains – whole grains and refined grains. At least half of the grains you eat should be whole grains, such as whole-wheat bread, whole-grain cereals 
and crackers, oatmeal, bulgur, and brown rice. Refined grains include white bread, white rice, enriched pasta, flour tortillas, and most noodles.


4-Most of your choices should be fat-free or low-fat milk and milk products, but all milks and calcium-containing milk products count in this category. Examples include milk, 
cheeses, and yogurt as well as lactose-free and lactose-reduced products and soy beverages. Foods that are made from milk but have little or no calcium are not included, 
such as butter, cream, sour cream, and cream cheese.


5-Choose a variety of lean meats and poultry, seafood, beans and peas, eggs, processed soy products, unsalted nuts, and seeds. Make sure to eat at least 8 ounces of 
seafood each week.
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