Healthyou's Weblog- A Blog of Makinghealthdecisions.com

The Four Food groups For Healthy Eating

The first  group I want to talk about is ’Vegetables and Fruit.’ We need more servings from this group than any other.

An Adult 19-50 requires 7-10 servings daily for a healthy eating pattern. A male more than a female.

 Examples of a serving:

1. 1 cup of raw leafy vegetables
2. 1 apple
3. 1/2 cup cooked leafy vegetables
4. 125 ml fruit juice (100%)
5. 1/2 cup frozen, canned or fresh vegetables
6. 1/2 cup frozen, canned or fresh fruit

Remember when preparing your meals to include  the vegetables used in soups, stirfry and risottos.

Cannned, frozen and fresh vegetables and fruit are all good choices.  When buying frozen or canned, check the nutritional label and choose ones with the lowest fat, sugar and salt.

Dark green and orange vegetables are high in folates and vitamin ‘A’,  One serving of each daily is recommended. Orange vegetables are rich in carotenoids such as beta carotene (Mix them for a wholesome meal).

Examples of dark green vegetables: broccoli, lettuce, spinach, brussel sprouts

Examples of orange vegetables: squash, sweet potato, carrots, pumpkin.

Examples of orange fruit: apricots, cantaloupes, mangos and papaya

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Grain Products

The second group of foods I want  to talk about is ‘Grain Products.‘  It is second in importance to vegetables and fruit because we need a few less servings per day.  Grains are an excellent source of fibre. They are  also low in fat. 

Grain products provide carbohydrates, iron, fibre, Vitamin B. magnesium and zinc.

Healthy eating includes whole grain, so make  1/2 of your daliy servings of  grain products whole grain. This way  you get the maximun nutrients .

Examples of whole grains: Brown rice, buckwheat, bulgur, quinoa, oatmeal, wild rice, whole oats, whole rye. whole wheat.

• A teenager requires 6-7 servings of grain products per day.
• An adult age 19-50 requires 6-8 servings

Examples of a serving of grain products:

• 1 slice of bread
• 1/2 bagel
• 1/2 cup cooked rice
• 1/2 cup cooked pasta or couscous
• 30g of cereal
• 1/2 pita or tortilla

Tips

• Make at least 1/2 of  your daily  servings whole grains.
• Choose whole wheat flour and whole wheat pizza crust often.
•  If using white flour, look for enriched flour.
•  Check the ingredients of white flour for added vitamins and minerals.
• Read the nutritional value on packaging and choose cereals that are higher in fibre. 

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 Milk and Milk Alternatives is the third group of foods. These products are milk, fortified soy beverage, cheese, yogurt and kefir.

We need less servings of this group than we do of ‘Vegetables’ or ’Grains.’ 

Examples of a serving:

• 175 g yogurt
• 250 ml milk
• 250 ml fortified soy beverage
• 50g cheese
• 175 g kefir

Daily Requirements:

• Children 2-13 years  require 2-4 servings
• Teenagers require 3-4 servings
• Adults age 19-50 require 2 servings
• Adults age 51+ require 3 servings

 You can get them as canned, powdered, evaporated and condensed.

Two cups daily will provide adequate vitamin D, calcium, vitamin B, zinc, protein, magnesium.  Look for milk that is lower in fat for maximum nutrition. Example:

• Skim
• 1%
• 2%

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‘Meat & Meat Alternatives.‘ Of all the four food groups, we need fewer servings of this one. 

Meat and meat alternatives provide iron, zinc, magnesium, vitamin-B, protein, fat and Omega-3. Omega-3 present in fish reduces the risk of cardiovascular disease. 

The good news for vegetarians is that this group includes non animal products.

Examples of foods products in this group are: poultry, lean meat, eggs, legumes, lentils, fish, nuts, peanut and peanut butter, tofu and chick peas.

Daily requirements:

• Children age 2-13 require 1-2 servings
• Teenagers require 2-3 servings
• Adults age 19-50  require 2-3
• Adults age 51+ require 2-3

Examples of a serving:

• 75 g lean meat
• 75g of poultry
• 2 eggs
• 3/4 cup cooked legumes
• 3/4 cup tofu
• 2 +1/2 oz of fish

Get 2 servings of fish a week into your diet for a healthy eating pattern.

Eat legumes and beans often, they are excellent alternatives and nutritious enough.

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Oils & Fat

 As well as these four food groups, oils and fat are important. Oil and fats supply calories and essential fats; they help our bodies absorb fat soluble vitamins such as A, D, E and K.

The type of fats however is as important as the amount. Polyunsaturated and Monosaturated fats are good sources of Omega- 3 and Omega-6. A certain amount is required in our diet.

Saturated and trans fat on the other hand can contribute to cardiovascular disease. We want to limit these.

To ensure you get the type and amount in your diet, include 30-45ml of unsaturated fat each day. This can be fat or oils used in salad dressing, oil used for cooking, soft margarine at the table or mayonnaise.

Canada Food Guide  uses a rainbow to represent and illustrate their food guide recommendations. The largest side of the arc representing ‘Vegetables and Fruit’. The smallest, inner side of the arc representing ‘Meat & Meat Alternatives.

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Celiac Disease

The number of celiac disease cases is higher than suspected. It has quadroupled in the last 50 years.  This is according to a recent research.

The disease affects the small intestines and is difficult to diagnose.  Those affected are unable to tolerate a protein found in wheat, rye or barley.  It is known as gluten

Because of the nutritious value of these food products, healthy eating  is a challenge  for these people.  Celiac disease cases are  4 times more likely to die prematurely than thre general population.

Individuals must be cautious in  diagnosing  themselves as having the disease.  Placing themself on a diet that is not necessary  will only put their health at risk.

There are gluten free  products and food that can be bought at special stores and restaurants and online

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