breakfast lunch dinner having this components in food as grains vegetables fruits protein dairy
Answers
Answer:
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Explanation:
Choose variety: The best meals have a balance of items from different food groups.
Make half of your plate vegetables and fruits.
Make at least half of your grain servings whole grains.
Drink fat-free or low-fat (1%) milk and water instead of soda, sports drinks, and other sugary drinks.
Avoid large portions.
Five Food Groups
Different food groups have different nutrients and health benefits. If you regularly skip a group, over time you won't get the best nutrition.
1. Vegetables
The vegetable portion of MyPlate is shown in green. It's one of the largest sections on the plate. That's because vegetables provide many of the vitamins and minerals we need for good health. Veggies are naturally low in calories, and the fiber in them helps us feel full.
Choosing variety is important when it comes to vegetables: Dark green vegetables (like broccoli, spinach, and kale) provide different nutrients from orange and red vegetables (like squash, carrots, and sweet potatoes). The "eat your colors" message that you might have learned in grade school is a good one to follow throughout your life.
2. Fruits
Like veggies, fruits have vitamins, minerals, and fiber. The red section of MyPlate is slightly smaller than the green, but together fruits and veggies should fill half your plate. Whole fruit is the best choice: Fruit juices have more sugar and calories per serving than whole fruit, and you're not getting the fiber.
As with veggies, it's good to mix up your fruit choices: a colorful fruit cup is more than just pretty — it's a nutrition powerhouse.
3. Grains
The orange section of MyPlate is about one quarter of the plate. Whole grains (like whole-wheat flour) are more nutritious and have lots of dietary fiber that can help you feel fuller longer. Refined grains (white flour) are processed, removing vitamins, minerals, and fiber. Most refined grains are enriched, which means that some of the nutrients, but not fiber, are added back after processing.
At least half of the grains you eat should be whole grains like whole-wheat bread, brown rice, or oatmeal.
4. Protein
High-protein foods help the body build and maintain its tissues. They also have important vitamins and minerals, like iron.
The purple section of MyPlate is about a quarter of the plate. Foods high in protein include beef, poultry, seafood, dry beans and peas, eggs, nuts, and seeds. Tofu and veggie burgers or vegetarian meat substitutes are also good sources of protein. When eating meats, choose lean or low-fat options.
5. Dairy
The blue circle on the MyPlate graphic represents dairy products that are rich in calcium, like milk, yogurt, and cheese. Calcium-fortified soy milk is also included in the dairy group. Calcium builds strong bones and teeth. Choose fat-free or low-fat dairy products most of the time.
The blue circle shows dairy as a "side" to your meal, like a glass of milk. But dairy can be part of your meal, like a cheese quesadilla, or served as a snack or dessert. Yogurt with fresh fruit or a fruit smoothie made with low-fat milk make great desserts.
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Answer:hello
Explanation:A healthy eating pattern includes a variety of nutrient-dense foods across and within all the food groups: vegetables, fruits, grains, protein foods, dairy products, and oils. It also allows for a treat now and then—what the Dietary Guidelines calls "calories for other uses." Each of the food groups is described below, with equivalent examples. The Guidelines present three USDA Food Patterns with recommended amounts for how much you should consume from each food group per day. Specific recommendations vary depending on your age, sex, and level of physical activity.
VEGETABLES
Vegetables come in a wide variety of colors, flavors, and textures. They’re also an important source of vitamins, minerals, and fiber. Dark green vegetables include broccoli, collard greens, spinach, and kale. Some red and orange vegetables are acorn squash, carrots, pumpkin, tomato, and sweet potato.
Examples of starchy vegetables are foods like corn, green peas, and white potatoes. Other vegetables include eggplant, beets, cauliflower, Brussels sprouts, celery, artichokes, green beans, and onions. Beans and peas (legumes) include black beans, garbanzo beans (chickpeas), kidney beans, soybeans, and tofu. Legumes can also be counted in the protein foods group.
FRUITS
Older Americans generally do not eat enough fruit. Yet, there are so many choices—citrus fruits like oranges and grapefruits; different kinds of berries; fruits that grow on trees such as apricots, cherries, peaches, and mangoes; and others like figs, raisins, and pineapples.
Many fruits provide extra fiber that helps keep your digestive system moving. Just make sure you wash all fruits thoroughly before eating. Whole fruits are best, but 100% fruit juice also counts as fruit. When purchasing frozen, canned, or dried fruit, choose options that are lowest in added sugars.
GRAINS
Any food made from wheat, rye, rice, oats, cornmeal, barley, or another cereal grain is a grain product. In addition to bread and pasta, breakfast cereal, grits, tortillas, and even popcorn count.
Look for grain choices that are low in saturated and added sugar and that have no trans fat. But be careful—low-fat baked goods can be high in added sugar.
At least half of all grains eaten should be whole grains, which contain the entire grain kernel. Whole grains provide iron and many B vitamins, and they have fiber, too. Examples of whole grains include whole wheat, whole oats, whole bulgur (also known as cracked wheat), and whole cornmeal. For more on fiber, see Important Nutrients to Know.
Some grain products are refined, which gives them a finer texture and a longer shelf life but removes fiber and nutrients. Most refined grains are enriched, which means that some nutrients are added back after processing. Examples of refined grain products include white flour, degermed cornmeal, white bread, and white rice.
PROTEIN FOODS
Try to include a variety of nutrient-dense proteins in the foods you eat. Choose lean (low-fat) meats and poultry. Keep in mind that you can also get protein from seafood, eggs, beans, and peas, as well as nuts, seeds, and soy products.
The Dietary Guidelines recommends that you eat 8 ounces per week of a variety of seafood, not only for the protein but also because seafood contains omega-3 fatty acids such as EPA and DHA, which are good for your heart. Seafoods that are higher in EPA and DHA include salmon, shad, and trout. These seafoods are also lower in mercury, which can be harmful, than other types of seafood.
DAIRY
Most adults do not get enough dairy in their diet. For your heart health, pick from the many low-fat or fat-free choices in the dairy group. Choosing fat-free or low-fat milk and yogurt, as well as lower-fat cheese, gives you important vitamins and minerals, with less fat.
If possible, use oils instead of solid fats, like butter, when cooking. Measuring your daily oils can be tricky—knowing what you add while cooking or baking is one thing. But, oil is naturally part of some foods.
“Calories for other uses” also applies to the saturated fats in your diet. These fats occur naturally in some foods, but they are also added to foods such as baked goods and potato chips. That’s why you should try to limit your intake of saturated fats.
Also, keep trans fat intake as low as possible. Trans fats are harmful and are being removed from the food supply.
Drinking coffee or tea barely provides any calories unless you add sugar or cream, which count as “calories for other uses.” Moderate coffee consumption of three to five 8-ounce cups per day can be part of a healthy eating pattern.