E.6.1Aiaboma. The. i7cooperative Extension Service

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1 \7' '1\J!SJa/\!UO wnqnv a::>!mas UO!SUaJX3 a/\!jeladoo:::> eweqej\7' U0111J1nN 1fl spoo:j-1s!ujouo:j::j 3UJOH :QctlpJld SSJ.I1!.::J 09t 3H NJR:)JI:) The E.6.1Aiaboma i7cooperative Extension Service "EDUCATION IS OUR BUSINESS" Issued in furtherance of Cooperative ExtensiOn wori< In agriculture and home economics, Acts of May 8 and June 30, 1914, in cooperation with the U.S, Depar1ment of Agriculture. The Alabama Cooperative Extension Service, Auburn University, Ann E. Tho(Tlpson, Director, offers egucaoonat programs and materials to all people without regard to race, color, national origin, sex, age, or handicap and is an equal I opportunity employer. BP,2.5M7.9, 12:84, HE-460

2 The suggested copy that goes with each picture in this book is printed in black ink above the picture. On some pages, printed in blue ink, are suggestions for discussion. We all know we need food to live. But do you know why? Foods have certain substances called nutrients that make our bodies grow strong and healthy. The key groups of nutrients are: protein minerals vitamins carbohydrates fats Let's look at what each nutrient does for your body and what foods you need to eat to get each nutrient. y d Vegetables and Fruits Eat 4 servings daily. A serving is: 1/2 cup of vegetable or fruit 1 medium-size potato 1 orange, apple, or banana 1/2 grapefruit 1/2 cup of juice Nutrients found in these foods are: Vitamin C-Citrus fruits, tomatoes, dark green leafy vegetables, cabbage, potatoes, melons Eat a vitamin C food everyday. Vitamin A-dark green vegetables, deep yellow vegetables and fruits Eat a vitamin A food 3 or 4 times a week. Calcium and Iron-dark green vegetables Fiber is also found in these foods. Milk and Cheese Eat 2 to 4 servings daily. A serving is: 1 cup of milk O! yogurt 11/3 ounces of cheddar or swiss cheese 2 ounces of processed cheese food. This is 2 slices. 11/2 cups of ice cream 2 cups of cottage cheese Servings needed daily are: 2 for adults 2 to 3 for children under 9 years old 3 for children 9 to 12 years old and for pregnant women 4 for teens and for nursing mothers Meat, Poultry, Fish, and Beans Eat 2 servings daily. A serving is: 2 to 3 ounces of lean cooked meat, poultry, or fish. This is without bone. 2 eggs 1 cup of cooked dry beans, peas, or soybeans 1/4 cup of peanut butter 1/2 to 1 cup of nuts, sesame seeds, or sunflower seeds Nutrients found in these foods are: Protein Iron Phosphorus Some B vitamins Fiber is found in dry beans, peas, soybeans, nuts, and seeds. E nc~ilc~di c:u W.hu,l~ Grato Btt:1ad!s.. a.nd Ce:J@.~l~ Eat 4 servings daily. A serving is: 1 slice of bread 1 biscuit 1 small piece of cornbread 1/2 cup of cooked cereal, rice, macaroni, or spaghetti 1 ounce of ready-to-eat cereal. This is 1/2 cup to 1 cup. Fats and Sweets Eat very little. This group includes: butter fats and oils sweet drinks candy salad dressing all other sweets margarine mayonnaise jam, jellies syrup sugar Nutrients found in the foods in this group are very fe w. However, they contain lots of calories. You need to eat some fats and sweets, but do not eat them often. Nutrients found in these foods are: Calcium Protein Riboflavin Vitamin A VitaminD Nutrients found in these foods are: Bvitamins Iron Carbohydrates Protein Fiber is also found in these foods.

3 If you choose your food wisely from the Daily Food Guide, your body will get all the nutrients it needs for good health. You will also have enough energy for work and play. Look at the Daily Food Guide. How can you use it to plan your meals? Protein Calcium Iron Vitamin Vitamin C B Vitamins Carbohydrates Fats

4 Bodies are made up of many tiny cells. There are muscle cells, red ~lood cells, white blood cells, nerve cells, skin cells, and bone cells. The nutrient, protein, is needed by every cell in your body. Protein builds and repairs cells. As children grow, their muscles are built from protein. Adults need protein to repair their muscles. They also need protein to repair other cells. { ~ Carbohydrates and Fats ~ ~ -~YJiA -.Al~ _ ( ~U.-- ~L ~_,~

5 ~ Carbohydrates and fats are the other key nutrients. Your body uses them to give you energy for work and play. Carbohydrate foods are starches and sugars. Starches are found in breads and cereals and in some vegetables such as corn and potatoes. Some sugars are honey, syrup, sugar, jams, and jellies. Some fats are butter, margarine, cooking fats, and oils. Fats and sweets are not rich in nutrients like the other groups of the Daily Food Guide. Do not eat many foods from the Fats and Sweets Group. Use them to add flavor and interest to your meals and to help meet energy needs. Look at the Daily Food Guide. Foods that supply carbohydrates and fats are found in three food groups: Breads and Cereals Group. Vegetables and Fruits Group. Fats and Sweets Group. 1. How many servings of breads and cereals do you need every day? 2. How much is a serving of bread or cereal? 3. Which vegetables have starch? 4. How much fat and sugar should you eat? Protein - - \ I /;;:: ~... ' ' ( J I.lie,,. ' I ( I \ tf )1~, I I ' ~... ~~.r,.% ' '-.,::-- '...,...f f - "' ~~_,~I ' 11\~l(,,, Vtt' 1, '" -- J \lj/1 r ~ 1 til~ ~ tlt,.. ' '" If., ~~ ~{~f(.~...,_,... -., E

6 Protein is found in the foods shown on this page. Meat, poultry, fish, eggs, beans, peas, and nuts are rich in the protein your body needs. Milk and cheese and bread and cereal foods also give you protein. Look at the Daily Food Guide. Protein is found in three food groups: Meat, Poultry, Fish, and Beans Group Milk and Cheese Group Breads and Cereals Group 1. How many servings do you need every day from each of these three food groups? 2. How much is a serving? 8 Vitamins include: Thiamine Niacin Riboflavin enrlc.lted

7 B vitamins are found in many different foods. For thiamine, good sources are lean pork, liver, and whole grains. For niacin, good sources are meats, dried peas and beans, leafy greens, and whole grain or enriched breads and cereals. For riboflavin, good sources are milk, eggs, lean meat, and dark leafy greens. Look at the Daily Food Guide. The B vitamins are found in four food groups: Meat, Poultry, Fish, and Beans Group. Breads and Cereals Group. Vegetables and Fruits Group. Milk and Cheese Group. 1. How many servings do you need each day from each group? 2. How much is a serving? Milk and Cheese Group Protein is found in: Meat, Poultry, Fish, and Bean Group Bread and Cereal Group ~ [HJO[S~ ' -

8 Calcium is an important mineral. It helps build bones and teeth. Bones form the framework of the body. Children need extra calcium to help build their growing bones. Calcium helps your muscles work. It helps your nerves carry messages. It also helps blood to clot and helps keep your heart beating. Vitamins thiamine DlaCID riboflavin -

9 There are three important B vitamins: thiamine niacin riboflavin They help the cells use energy from food. They also keep the nerves and skin in good condition. Thiamine helps you enjoy what you eat by promoting a good appetite and digestion. Calcium _.. - -~ --

10 Calcium is found in milk and cheese foods and in some green vegetables. Milk and cheese are the richest in calcium. This includes all kinds of milk: whole, skim, fresh, nonfat dried, or canned. Dark green leafy vegetables are good for calcium, too. Look at the Daily Food Guide. Calcium is found in two food groups: Milk and Cheese Group. Vegetables and Fruits Group. 1. How many servings of milk and cheese do you need every day? 2. How much is a serving of milk or cheese? 3. How much is a serving of a dark green vegetable. Vitamin C is found in: Vegetable and Fruit Group..., ' I~.; f -_,.. :. ~-, --'~")'' I, I ~ t:d,.' (~..,, ~..._, \- -..:- ', ~-...

11 Vitamin Cis found in the Vegetables and Fruits Group. Oranges and other citrus fruits are rich in vitamin C. Tomatoes, cantaloupes, strawberries, raw cabbage, turnip greens, and potatoes are some other foods that have vitamin C. Look at the Daily Food Guide. Vitamin C is found in only one food group: Vegetables and Fruits Group. 1. How often do you need to eat a vegetable or fruit which supplies vitamin C? 2. How much is a serving of a vegetable or fruit? Calcium is found in: Milk and Cheese Group c~ ({) 0 c,({jo Vegetable and Fruit Group

12 ~r You may have heard that your body needs iron. Without enough iron, you feel tired and run down. The mineral, iron, is needed by all your body's cells, especially the red blood cells. Red blood cells carry oxygen from the air you breathe through the blood vessels to all other cells in your body. Iron helps them do this. Vitamin C ~--~~. ~.'' -._,.. "~ ~~~ ~~~~-..._ \

13 Vitamin Cis another important vitamin. It helps hold your body cells together. It keeps the walls of your blood vessels strong. Vitamin C is also needed to heal wounds. Without enough vitamin C your gums may bleed. Iron '/ \ ~~~ - \\\ \\

14 Iron is found in many foods: lean meat liver dried peas and beans dark green vegetables many of the dried fruits and whole or enriched grain foods. Look at the Daily Food Guide. Iron is found in three food groups: Meat, Poultry, Fish, and Beans Group. Vegetables and Fruits Group. Breads and Cereals Group. 1. Which foods in each of these food groups are good sources of iron? 2. How many servings do you need every day from each of these food groups? 3. How much is a serving? Vitamin is found in: Vegetable and Fruit Group Milk and Cheese Group

15 Vitamin A is found in the Vegetables and Fruits Group. Dark green and deep yellow vegetables are rich in vitamin A. They include broccoli, leafy greens, carrots, and sweet potatoes. Vitamin A is also found in foods in the Milk and Cheese Group which contain fat, such as whole milk and cheese. Fortified low-fat skim milk and nonfat dry milk have vitamin A added. They have as much vitamin A as whole milk. Look at the Daily Food Guide. Vitamin A is found in two food groups: Vegetables and Fruits Group. Milk and Cheese Group. 1. Which foods in each of these groups are good sources of vitamin A? 2. How much is a serving? Meat, Poultry, Fish, and Bean Group Iron is found in: Vegetable and Fruit Group Bread and Cereal Group n.s l. 1.. :.. ' ~. ~: : ',. ' I f'it a caronl f:~. ',... :,0. ~ ~-.....;J_~jjw ~ ~~

16 Your body needs many different vitamins. A very important one is vitamin A. Vitamin A is needed for growth. It helps you see in the dark. Vitamin A also helps protect you from infection by keeping the lining of your mouth and digestive system in good condition... _ tta ID "~...,~ :- ;...-_ ~... -c:::: '- \ \L ~. ~t /.t. All..l