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January 2010 Healthy Habit:

What You Should Know About NUTRITION

As you may already know, EATING HEALTHY IS VERY IMPORTANT! So why not start off the New Year with a fresh attitude towards your health?

  • It is essential to our bodies that we get all six food groups. Do you know what those groups are and/or any tips about them?
    • Grain Group: Eating at least 3 ounces of whole grains a day is best
    • Vegetable Group: Eat plenty of orange & dark green veggies
    • Fruit Group: Eat a variety of fruits, but go light on the fruit juices
    • Oils: Make most of your oil intake come from fish & nuts
    • Milk Group: The best choice is low-fat or fat-free milk
    • Meat & Beans Group: Choose lean meats; bake, boil or grill.

  • Some fat is good for you!
    • Every person needs at least 20-35% of their daily calories to come from fat.
    • Nevertheless, understanding the different types of fat is important:
      • Saturated Fat: Less than 10% of your daily fat should come from this. Comes from products such as meat, butter, cheese and milk. Too much can cause bad cholesterol.
      • Polyunsaturated fat: Found in corn, nuts, seeds, fish, etc.
      • Monounsaturated fat: Found in olives, olive, canola and peanut oils and avocados. Both polyunsaturated and monounsaturated fat is helpful in reducing cholesterol levels.
      • Trans Fat: Found in processed foods; very negative to your health
 
  • Vitamins and minerals help in your body’s development!
    • Vitamin A: prevents infection & sustaining healthy skin and vision
    • Vitamin B: provides energy & red blood cells
    • Vitamin C: helps fight infections& keeps your teeth and gums healthy
    • Vitamin D & Calcium: helps with strong bones and teeth
    • Vitamin E: makes red blood cells & protects lungs from pollution
    • Vitamin K: helps your blood clot
    • Iron: helps transport oxygen in the blood
    • Potassium: regulates blood pressure & helps muscles work
    • Zinc: helps immune system & senses of taste and smell

***For more information, visit MyPyramid.gov***