When we began our nutrition lesson, we talked about the different food groups. The five main food groups are grains, vegetables, fruits, dairy, and proteins. Grains are any foods made from wheat, rice, oats, cornmeal, barley or another cereal grain. An example would be bread, pasta, or oatmeal. There are two groups of grains: whole grains and refined grains. Whole grains contain the entire grain kernel, the bran, and germ. Refined grains have been milled where they removed the bran and germ. This process improves shelf life but it removes dietary fiber, iron, and many B vitamins. In the vegetable group, any vegetable or 100% vegetable juice would count. The vegetables can be in any form; raw or cooked fresh, frozen, canned, or dried/ dehydrated. There are five vegetable subgroups: dark green vegetable, red and orange, starchy vegetables, beans and peas, and other vegetables.
In the fruit group, any fruit or 100% fruit juice counts. Fruits can be fresh, canned, frozen, or dried, may be whole, or cut up. In the dairy group, all fluid milk products and foods made from milk are considered part of this group. Most of the choices are fat free or low fat.
Foods that are made from milk and have little to no calcium are not considered part of the group.
Proteins are foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds.
A healthy diet is taking in the correct portions of foods in all of the food groups. Some tips would be to make at least half of your grains whole grains. Vary your veggies, get calcium rich foods, and go lean with protein. Another important tip is to find balance between food and physical activity and keep food safe to eat. This information has helped me change the amount of
certain foods that I take in. For example, I eat about 2 ½ serving of white rice almost every day. I have cut down the serving size and I'm beginning to eat more vegetables. My mom and I have begun to keep a journal on choosemyplate.gov. We are planning on joining the gym in the spring or start going to dancing classes.
Desirable weight is the weight that is healthful for a person. Factors that determine your desirable weight are age, height, gender, body frame, basal metabolic rate, and activity level.
Body frame is the approximate weight and density of bone structure. Basal metabolic rate is the number of calories uses at rest. When someone is overweight it means that their body weight is
10 percent or more than the desirable body weight. The best way to lose weight would be by following the healthful weight loss. First have a physical exam and have a physician determine how many pounds you would need to lose. Then with your physician design a plan, select the right amount of serving from the food pyramid, and follow the dietary guidelines. Have ready to eat low calorie snacks, drink plenty of fluids and exercise regularly. It is always a good idea to ask for support from someone close and to keep a journal. If in the future I decide to lose weight, now I know that I could go to the doctor and organize a diet plan that is right for me.
Bulimia is an eating disorder where a person binges and purges. Meaning the person eats more food than they can take in one sitting and then purges to get it out of their system. They will vomit, use diuretics or laxatives to purge. This eating disorder is more common than anorexia. Teens who have a negative body image risk bulimia. Teens who come from abusive and alcoholic families and those who are insecure and depressed also risk bulimia. People who are bulimic will have dissolved tooth enamel, tooth decay, sore gums, and swollen cheeks due to the acids in the vomit. They will also suffer water loss, depletion of potassium, increase of blood
pressure, and damage to the colon, heart and kidneys. Bulimia is difficult to diagnose because someone can hide this disease well. To treat