Food Groups

Question 1

What are the key facts for a food group?

Answer 1

• Try to eat natural, unprocessed foods in proportions (My Plate)
• Fruits and Veg to be eaten according to the rainbow.
• Ensure there is adequate substitution (Vitamins & Minerals) for avoided food groups.

Question 2

Key points about the USDA Food Pyramid…

Answer 2

1. USDA & NIH agreed that the food pyramid was a failure.
2. People had become sicker and heavier since it was updated in 1992.
3. Recommendations were based on uncertain scientific evidence.

Question 3

What were the basic food groups of the USDA Food Pyramid?

Answer 3

Grains & Cereals - 6 - 11 servings
Fruit - 2 - 4 servings
Vegetables - 3 - 5 servings
Milk & Milk Products - 2 - 3 servings
Meat & Meat Alternatives - 2 - 3 servings
Fats, Oils, Sweets, Alcohol - Use sparingly.

Question 4

What happened in the year 1992 - 2005?… 2005 My Pyramid.

Answer 4

The 2005 My Pyramid became a major revision of the Food Guid Pyramid.

Question 5

What were the changed involved?

Answer 5

• New graphics.
• Physical Activity was included.
• Fruits & Veg listed as seperate category.
• Emphasis on eating whole grains.
• Quantities defined in measures such as cups / ounces.
• “Discretionary calories” was introduced.

Question 6

What are “Discretionary Calories”?

Answer 6

Calories that can be consumed after other food group requirements have been met.

Question 7

What came after the 2005 My Pyramid?

Answer 7

The 2011 “Choose my plate”

• See diagram on page 11 of Module 8.

Question 8

Key Factors of the My Plate Icon?

Answer 8

• Designed to remind us to eat healthfully.

- Illustrateds the five food groups using familiar meal time visual - a place setting at a table.

Question 9

What are the food groups according to My Plate?

Answer 9

1. Grains
2. Protien
3. Fruits
4. Vegetables
5. Dairy

Question 10

Grains… What are grains?

Answer 10

Any food made from wheat, rice, oats, cornmeal, barley, bread, pasta, breakfast cerals, tortillas and grits or another cereal grain is a grain product.

Question 11

What are the 2 sub-groups of Grains?

Answer 11

1. Whole grains

2. Refined grains

Question 12

What are whole grains?

Answer 12

Whole grains contain the entire grain kernel - bran, germ, endosperm.

Examples include - Whole wheat flour, oatmeal, brown rice.

Question 13

What are refined grains?

Answer 13

Refined grains have been milled - a process that removes the bran and germ i.e “De-germed”. It gives grains a finer texture and improves their shelf-life. It also removes dietary fibre, iron and many B vitamins.

Examples include - White flour, White bread, White rice

Question 14

Protien…. What is protien?

Answer 14

Meat, poultry, seafood, beans, peas, eggs, soy products, nuts and seeds.

Beans & Peas are also a part of the Veg. Group.

Question 15

Tips for making healthy protien food choices…

Answer 15

• Choose lean / low-fat meat and poultry.
• Choose free range eggs and chicken.
• Eat fish rich in Omega 3 fatty acids such as salmon, trout, sardines, anchovies etc. 3 times weekly.
• Processed meats should be limited.
• Choose unsalted nuts and seeds to keep sodium intake low.
• Increase plant protien sources where possible.

Question 16

Dairy… What is dairy?

Answer 16

All fluid milk products and foods made from milk.
Most choices should be fat-free or low- fat. Foods made from milk that retain their calcium content are part of this group.

Foods made from milk that have little - no calcium such as cream cheese, cream, butter are NOT.

Question 17

How can lactose intolerant people get their dairy food group intake?

Answer 17

Smaller portions (120ml) of milk may be tolerated. Lactose free and lower lactose products are available. Enzyme preparations can be added to milk to lower the lactose content.

Calcium fortified products such as rice / almond beverages may provide calcium but may not provide other nutrients found in dairy products.

Question 18

Oils & Fats… What are oils & fats?

Answer 18

All fats & oils are a mixture of saturated fatty acids and unsaturated fatty acids.

SOLID FATS contain more SATURATED FATS / TRANS FATS than oils.

OILS contain MONOUNSATURATED (MUFA) & POLYUNSATURATED (PUFA) fats.

Question 19

More about OILS?

Answer 19

• Fats that are liquid at room temperature.
• Oils are not a food group!
• They do provide nutrients and should be included in moderation.

Question 20

Commonly eaten oils include…

Answer 20

• Canola Oil
• Avocado Oil
• Olive Oil
• Safflower Oil
• Soybean Oil
• Sunflower Oil

Question 21

Foods naturally high in oil include….

Answer 21

• Nuts and seeds
• Olives
• Fish
• Avocados

Question 22

Did you know?

Answer 22

Oils from plant sources do not contain any cholesterol.

Question 23

More about FATS?

Answer 23

• Generally solid at room temperature. e.g butter

- Come from many animal foods and can be made from vegetable oils through a process called hydrogenation.

Question 24

Common fats include….

Answer 24

• Butter
• Milk fat
• Pork fat
• Margerine
• Chicken fat
• Beef fat

Question 25

About fruits and vegetables...

Answer 25

EATING THE RAINBOW! - Increased consumption reduces risk of many chronic diseases. - Living plants produce PHYTONUTRIENTS that have health benefits for humans. I.e = Modulation of signal transduction pathways, antioxidant properties and hormonal effects. See page 14 for Phytonutrient examples.