Lesson 1: Nutrition
A working knowledge of nutrition and its sources is valuable in making good food choices. In this lesson we discuss various foods and food groups, the nutrition they provide, and how they benefit our health.
Servings and Sources
Food is our body's fuel. If we put in good quality fuel, we will enjoy better health.
The Food Guide Pyramid shows grains, breads, cereals, and pasta as the base of a healthful diet. These foods should be the base of our meals with fruits and vegetables shown as next in importance, followed by nuts, seeds, beans, eggs, meats, and dairy products, with sparse amounts of oils and sweets allowed.
The Dietary Guidelines for Americans advises that we choose a diet with plenty of grains, fruits, and vegetables. Whole grains and foods low in cholesterol, fat (especially saturated fat), and moderate in sugar, salt, and sodium, along with unsaturated vegetable oils and margarines are our best choices. When choosing these foods, reading labels is very important. Fresh, frozen, and fruits canned in their own juice, generally are lower in sugar than those canned in syrup. Fresh, frozen, or cooked vegetables, generally have less sodium than canned. Fresh salads with unsalted seeds and nuts are healthy choices but salad dressings must be checked for salt, sugar, and fat content.
The number of servings needed for good nutrition varies with the individual depending on age, gender, size, and level of activity. Basic guidelines suggest 6-11 servings from the grain group, 2-4 servings from the fruit group, 3-5 from the vegetable group, and 2-3 from the bean and meat group, and 2-3 from the dairy group. See the Food Guide Pyramid here.
That may sound like a lot of food but just one slice of bread or one ounce of ready-to-eat cereal or a half cup of cooked rice or pasta counts as a serving. A serving of fruit can be one medium apple, plum, or banana or ½ cup of chopped, cooked, or canned fruit or six ounces of juice. A serving of vegetables can be one cup of raw, leafy vegetables, or ½ cup of chopped, cooked or canned vegetables or six ounces of juice. Juice labels must be checked to make sure they are constituted of 100% juice. Juice “drinks” usually have only a percentage of fruit or vegetable juice. If all those servings sound like too many calories, remember that many plant source foods are nutrient dense, full of fiber, and low in calories. It’s not difficult to eat the recommended amounts and this habit carries with it the benefit of leaving little hunger for less healthful foods.
Tip: If you want fewer calories, eat more bulky raw fruits and vegetables than cooked ones.
Be sure to wash all fruits and vegetables thoroughly using warm water and a brush.
