Nutrition

Fiber

Although fiber is not actually a nutrient, it is another important part of a healthy diet. Fiber is a mixture of plant materials that remains undigested and is not absorbed by the body. Fiber helps the digestive system work well and helps to lower cholesterol.

Grains

A grain is any food made from wheat, rice, oats, cornmeal, barley, rye, etc. Whole grains contain the entire grain kernel. Refined grains are milled and do not contain the entire grain kernel. At least half of the grains people eat should be whole grains. Foods from the Grain group provide carbohydrates, vitamins, minerals, and fiber.

Therapeutic Diets

A therapeutic diet is a modification of a normal diet for health reasons. Examples: Clear liquid diet Full liquid diet Soft food diet Bland food diet Low-residue diet Low-sodium diet Low-protein diet

Meat and Beans

All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are part of the Meat and Beans group. Most of the meat and poultry choices people make should be should be lean or low-fat. Foods should baked, broiled, or grilled instead of fried. Foods from the Meat and Beans group provide protein, vitamins, and minerals.

Carbohydrates

Carbohydrates are the body's main source of energy. Simple carbohydrates are sugars. Eating items packed with simple carbohydrates is not good because they are usually high in calories and low in other nutrients. Complex carbohydrates are starches. A healthy diet typically includes a large amount of starches because such foods are typically high in other nutrients.

Milk

Fluid milk products are part of the Milk group. Foods made from milk that retain their calcium content are also part of this group. Most of the choices people make in the Milk group should be fat-free or low-fat. Foods from the Milk group provide protein, vitamins, and minerals.

Lipids

Lipids, also known as fats, are important because they enable the body to grow and give it energy. Saturated fats are solid at room temperature. Trans fats are also solid at room temperature, but they are formed when liquid oil is made into solid fat. Unsaturated fats are liquid at room temperature. Cholesterol is a fat-like substance that the body needs.

Minerals

Minerals help the body function properly. They also build, maintain, and repair cells. Some minerals are calcium, phosphorus, iron, potassium, sodium, and magnesium.

Nutrients

Nutrition refers to all of the body's functions that are related to food. Good nutrition is a vital part of wellness. Nutrients are the chemicals in food that the body needs. Nutrients give the body energy; enable it to grow, maintain, and repair itself; and help different systems in the body work properly. Therefore, good nutrition promotes health and reduces the risk of diseases, such as heart disease, high blood pressure, diabetes, osteoporosis, and cancer. The six types of nutrients are: Carbohydrates Lipids Proteins Vitamins Minerals Water

Oils

Oils are fats that are liquid at room temperature. Oils come from many different plants and fish. Most oils are low in saturated fats, and oils from plants have no cholesterol. Solid fats are fats that are solid at room temperature. Solid fats from animal foods are high in saturated fats and cholesterol.

Fruits

People should eat a variety of fruits. They should also consume more solid fruit than fruit juice because solid fruit has fiber. Foods from the Fruit group provide carbohydrates, vitamins, minerals, and fiber.

Sugar and Salt

People should use sugar in moderation. Sugary foods are usually high in calories and low in other nutrients. People should also limit their salt intake. Too much salt in the diet can contribute to heart disease and high blood pressure.

Proteins

The body uses proteins to build, maintain, and repair cells. Proteins also give the body energy. Complete proteins contain all of the building blocks the body needs to use them. Incomplete proteins lack one or more of the building blocks the body needs to use them.

Food Groups

There are five basic groups of food that provide the nutrients our bodies need. Grains Vegetables Fruits Milk (also called Dairy) Meat and Beans (also called Protein) Oils also contain essential nutrients, so it is important to understand their role in our diets, even though oils are not a food group.

Vegetables

Vegetables are organized into five subgroups, based on their nutrient content: Dark green Orange Dry beans and peas Starchy Other Foods from the Vegetable group provide carbohydrates, vitamins, minerals, and fiber.

Vitamins

Vitamins help the body function properly. They also build, maintain, and repair cells. Fat-soluble vitamins mix with fat and can be stored in the body. These vitamins are A, D, E, and K. Water-soluble vitamins mix with water and cannot be stored in the body. These vitamins are vitamin C and the B vitamins, which include B6, B12, thiamin, riboflavin, and niacin.

Water

Water is a nutrient that is essential for life. Water: Carries nutrients to cells Carries wastes from cells Helps the body function properly People should drink six to eight glasses of water a day.

MyPlate

www.choosemyplate.gov Reminder to eat healthfully Eat more nutritious foods and less of foods high in solid fat, added sugar, and sodium.