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Major source of MUFAs and PUFAs in the diet

MUFA:
Monounsaturated fats

PUFA:
Polyunsaturated fats

Contain some fatty acids that are necessary for health – called "essential fatty acids."

Does not raise LDL (bad) cholesterol levels in the blood.

Oils are the major source of vitamin E in typical American diets.

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Girls 14-18 | 5 tsp.
Foods that contain oil:

nuts

fish

cooking oil

salad dressings

Commonly Eaten Oils:

Canola oil

Corn oil

Cottonseed oil

Olive oil

Safflower oil

Soybean oil

Sunflower oil

Foods That Are Mainly Oil:

Mayonnaise

Certain salad dressings

Soft margarine with no trans fats

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Improve bone health, and may reduce the risk of osteoporosis.

Important to bone health during childhood and adolescence, when bone mass is being built.

Reduce risk of cardiovascular disease and type 2 diabetes, and with lower blood pressure in adults.

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Girls 14-18 | 3 Cups
Calcium:
Good for bones, teeth, maintaining body mass

Potassium:
yogurt, fluid milk, and soymilk (soy beverage), provide potassium

Milk:
Consumed in their low-fat or fat-free forms provide little or no solid fat.

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Meat, poultry, fish, dry beans and peas, eggs, nuts, and seeds supply many nutrients

Proteins function as BUILDING BLOCKS

Bones

Muscles

Cartilage

Skin

Blood

Iron is used to carry Oxygen in the blood

Have Anemia?

Eat foods rich in heme-iron (meats)

Eat non- heme-iron foods that are rich in vitamin C.

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Girls 14-18 | 5 oz.
WHY MAKE LEAN OR LOW-FAT CHOICES

Meat, poultry, fish, eggs, nuts, and seed group provide nutrients that are vital for health and maintenance of your body

BUT

Choosing foods from this group that are high in saturated fat and cholesterol may have health implications

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Reduces the risk of heart disease

Reduce constipation

Helps with weight management

Eating whole grains fortified with Folate while PREGNANT:
helps prevent neural tube defects during fetal development.

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Girls 14-18 | 6 oz.
Good source of all groups of Vitamins:

Thiamin, Riboflavin, Niacin, and Folate

Whole grains are sources of magnesium and selenium.

Magnesium: Mineral used in building bones and releasing energy from muscles

Selenium: protects cells from oxidation. It is also important for a healthy immune system.

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Rich in veggies and fruits:

Reduce risk of heart disease heart attack and stroke

Some veggies and fruits:

Protect against cancers

Rich in Veggies containing fiber:

Reduce blood cholesterol levels and may lower risk of heart disease

(Fiber is important for cooperative bowel movements. Fiber eases constipation)

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Girls 14-18 | 2 ½ c. Daily
5 SUB GROUPS:
1. Dark-green vegetables

2. Starchy vegetables
3. Red and orange vegetables
4. Beans and peas
5. Other vegetables.

Low in fat and calories

No cholesterol

Vitamin A helps keep skin and eyes healthy

Sources of Potassium:  (Helps maintain healthy blood pressure)        Sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.

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Reduces risk of heart disease, heart attack, and stroke

Rich in Potassium: Lowers risk of blood pressure, kidney stones, and helps reduce bone loss

Rich in Fiber:    Reduce risk of heart disease, obesity, and type 2 Diabetes

Eating SOME Fruits and Veggies:          May protect against certain cancers

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Girls 9-18 | 1 ½ c. Daily

Contain Folic Acid (Folate) in them, which is great for forming red blood cells!

Vitamin C helps grow and repair your body's tissue .

FUN FACT! It also helps heal cuts and wounds and is a great teeth whitener!

Fruits are great for consuming the under-consumed vitamins such as potassium,  fiber, vitamin c, and folate.