Eat right

This post is for both Low and High Level students.


Dear students,

I would like you to carefully read this post, watch the videos, do some exercises. Please, learn as much as you can. When you finish everything, write a sample of a daily menu (breakfast, lunch or dinner) using service sizes examples from different food groups. If you have question, ask me.

Irena

 

First, check how healthy you are. Here is a short quiz for you, just for fun.

QUIZ (click on the title)

Now let's learn a little about FOOD PYRAMID:

So, as you can see, the FOOD PYRAMID (the oldest version of different food groups) consists of 6 different sections:

1 - FATS, SWEETS (you should eat minimum or sparingly)

2 - DAIRY (you should eat 2 - 3 servings)

3 - MEATS, EGGS, NUTS (you should eat 2 - 3 servings)

4 - VEGETABLES (you should eat 3 - 5 servings)

5 - FRUITS (you should eat 2 - 4 servings)
6 - BREAD, CEREAL, PASTA, NOODLES, RICE (you should eat 6 - 11 servings)

A little about servings... A serving is an individual portion of food or drink. Basically, it's a half of a cup, but here are some serving sizes examples. Read them and remember:

Grains (Bread, Pasta, Cereal)

• 1 bread slice
• 1/2 roll
• 1/2 cup of cereals, rise or cooked pasta
• 1 cup of popcorn (no butter)
• 1 small muffin
• 5-6 crackers

Whole grain foods like whole wheat, oatmeal and brown or wild rice are healthier and better.

Fruits

• 1 fruit (small apple, banana or orange)
• 1/2 grapefruit
• 1 slice melon
• 3/4 cup of fruits juice
• 1/2 cup of berries (raspberry, blackberry, blueberry etc.)
• 1/2 cup of fruit salad
• 1/4 cup of figs

Whole fruit is preferable to juice, but any fruit counts: fresh, frozen, canned or dried. 

Meat, Nuts and Seeds

• 1/2 cooked beans
• 10-12 peanuts
• 10-12 almonds
• 2 table spoons of peanut butter
• 1/3 cup of nuts/seeds
• 1 egg
• 8 oz of beef, chicken, lamb or pork
• 8-10 oz any kind of fish

You have to go lean (less fat) with protein. Vegetarians should eat more beans and nuts to get their daily dose of protein and iron.

Greens and Vegetables

• 1/2 cup of cooked greens
• 1/2 cup of sliced greens
• 1 cup of greens (spinach, lettuce, kale)
• 1 cup of other salad (tomatoes, cucumber, reddish, broccoli, cauliflower)
• 3/4 cup of greens juice

You have to eat different vegetables. Any kind of vegetable juice counts as a member of this group.

Dairy

• 1 cup of milk
• 1 cup of soy milk
• 1 cup of yogurt
• 30–40 gm of cheese (2 slices or 2 string cheese)
• 2 tablespoons of sour cream

Here is some more information about all the food groups:

#1. FATS, OILS and SWEETS are not in the healthy food.

You have to limit food from this group, but your body still needs them, and they are in other foods like meat and dairy products.

Cakes, cookies, chocolate, candy and ice cream are not good for your body; however, many people like them, so you should only eat a little of this food and not very often.

#2. MILK, YOGURT and CHEESE group (DAIRY) is pretty important for growing kids and old people.

It is a very good source of 

 - calcium

 - protein

 - vitamins

#3. MEAT, POULTRY (chicken, turkey, duck, goose and other birds), FISH, BEANS, EGGS, NUTS.


This group is important to keep you healthy, but your body doesn't need as much from this group as the others. This group contains:

- protein

- vitamins

- iron

- minerals

#4. VEGETABLES are very good for you, and there are many different vegetables.

They have a lot of:

- vitamins

- minerals

- carbohydrates

- fiber

#5. FRUIT. They can be fresh and raw, canned and dried, so it is pretty easy to eat a lot.

They have:

- vitamins

- fiber

- minerals

- carbohydrates

#6. BREAD and CEREAL group is the biggest group because you need to choose most of your daily food from here.

This group has:

- B vitamins

- fiber

- carbohydrates

- some calcium

- iron

Here is a newest version of food groups: My Plate

What group is this food? Here is a quiz:

FOOD GROUPS (click on the title)

Please, watch this video. It will help you learn names of vegetables.

Now here is another video about fruit and nuts.

Now listen and watch. Here is Todd talking about daily diet.

DAILY DIET (click on the title)

You have to learn about junk food. Junk food is food that is bad for you.

Watch this funny video. It's Mr. Bean's eating contest.

All this information will help you eat right. After learning everything about good and healthy food, you will know what is good for you and what is not.

Here are some  Healthy Eating Tips:

Eat at least 3 meals a day and plan your meals ahead of time.

Balance your plate with the right portions of of foods: 

- half your plate should be filled with vegetables 

- one fourth with lean meat, poultry or fish

- one fourth with grains. 

Add a glass of fat-free or low-fat milk and a serving of fruit for dessert.

Don't use a large dinner plate. Use a smaller one. It may help you eat reduced portions - eat less.

Start your meal with fruits, vegetables and salads. Then move on to the main course and side dishes.


Focus on your food. Pick one place to sit down and eat at home. While eating, don't do anything else. 

Stop eating before you feel full or stuffed. It takes about 20 minutes
for your brain to get the message that your body is getting enough food. 

Don't eat fast!

Get plenty of fiber from fruits, vegetables, beans and whole grains.

Drink a lot of water. 

Exercise at least 10-15 min a day, walk or run.

You can use this chart-picture to get some ideas how to use My Plate properly and effectively.