Bread, Rice, Cereal Group Fruit Group Vegetable Group Meat, Fish, Egg, Nut Group Milk Yogurt, Cheese, (dairy) Group THE FOOD GROUPS A BALANCED DIET: contains the proper amounts of calories, nutrients & fibers
Things to Remember when Selecting Food • Eat a variety of foods • Choose a colorful diet • Low fat • High fiber • Whole grains • Lots of veggies • Be willing to try new or different things!
PICK A COLORFUL DIET RED – contains lycopene • Prevents DNA damage, reduces cancer risks Best sources – tomato sauce, tomato juice or soup, whole raw tomatoes, pink grapefruit, watermellon RED/PURPLE – contains anthocyanins • antioxidants - inhibits blood clot formation Best sources –blueberries, grapes, grape juice, prunes, cranberries, blackberries, strawberries and red apples – with skin ORANGE – contains alpha and beta carotene • Reduce risk for some cancers Best sources – carrots, mangoes, apricots, cantaloupes, pumpkins, acorn or winter squash and sweet potatoes
PICK A COLORFUL DIET ORANGE/YELLOW – contains vitamin C • Provides antioxidants Best sources – oranges, orange juice, tangerines, peaches, papayas, lemons and nectarines YELLOW/GREEN – contains lutein & zeaxanthin • Helps prevent cataracts and macular degeneration Best sources – collard, mustard or turnip greens, spinach, yellow corn, green peas, avocados and honeydew melons.
PICK A COLORFUL DIET GREEN – contains indoles, sulforaphane & isothiocyanate • compounds that stimulate cancer deactivating enzymes Best sources – broccoli, Brussel sprouts, cabbage, bok choi and kale WHITE/GREEN – contains allicin • Helps prevent tumor formation in stomach and colon Best sources - garlic, onions, celery, pears, endive and chives
THE OLD 4 FOOD GROUPS 1950’s SERVINGS • BREADS & CEREALS – Bran, Pasta & Rice • DAIRY – Yogurt, Milk - Non-Fat & White Cheese 2 MEAT – Poultry, Fish, Legumes & Beef *(Each serving is 3 ounces) 4 FRUITS & VEGETABLES
THE NEW 4 FOOD GROUPS WHAT WERE THE PROPOSED FOOD GROUPS? GRAINS– Bread, Pasta, Hot or Cold Cereal LEGUMES– Beans, Peas, Lentils, Soy Milk, Tofu FRUITS – Citrus Fruits, Melons & Strawberries VEGETABLES– Broccoli, Collards, Mustard, Kale, Turnip Greens, Carrots, Winter Squash, Sweet Potatoes & Pumpkin