Choose My Plate by Mya Jones https://padlet.com/mej120798/puw68dmv4mjb Made by Mya. en-us 2016-10-05 14:09:15 UTC 2016-10-06 14:32:49 UTC hello@padlet.com https://padlet-assets.s3.amazonaws.com/icons/Apple.png FRUITS mej120798 https://padlet.com/mej120798/puw68dmv4mjb/wish/128494233 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.



]]> 2016-10-05 14:17:17 UTC https://padlet.com/mej120798/puw68dmv4mjb/wish/128494233 BENEFITS mej120798 https://padlet.com/mej120798/puw68dmv4mjb/wish/128500100
  • 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
    • ]]>     2016-10-05 14:29:51 UTC https://padlet.com/mej120798/puw68dmv4mjb/wish/128500100     VEGETABLES mej120798 https://padlet.com/mej120798/puw68dmv4mjb/wish/128502988 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.

    ]]>     2016-10-05 14:36:42 UTC https://padlet.com/mej120798/puw68dmv4mjb/wish/128502988     BENEFITS mej120798 https://padlet.com/mej120798/puw68dmv4mjb/wish/128507582 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)






    ]]>     2016-10-05 14:46:57 UTC https://padlet.com/mej120798/puw68dmv4mjb/wish/128507582     GRAINS mej120798 https://padlet.com/mej120798/puw68dmv4mjb/wish/128657600 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.

    ]]>     2016-10-05 23:01:33 UTC https://padlet.com/mej120798/puw68dmv4mjb/wish/128657600     BENEFITS mej120798 https://padlet.com/mej120798/puw68dmv4mjb/wish/128658692 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.



    ]]>     2016-10-05 23:17:37 UTC https://padlet.com/mej120798/puw68dmv4mjb/wish/128658692     PROTEIN FOODS mej120798 https://padlet.com/mej120798/puw68dmv4mjb/wish/128659119 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
    ]]>     2016-10-05 23:22:15 UTC https://padlet.com/mej120798/puw68dmv4mjb/wish/128659119     BENEFITS mej120798 https://padlet.com/mej120798/puw68dmv4mjb/wish/128659678
  • 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. 


    ]]>     2016-10-05 23:27:54 UTC https://padlet.com/mej120798/puw68dmv4mjb/wish/128659678     DAIRY mej120798 https://padlet.com/mej120798/puw68dmv4mjb/wish/128662784 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.

     

    ]]>     2016-10-06 00:05:47 UTC https://padlet.com/mej120798/puw68dmv4mjb/wish/128662784     BENEFITS mej120798 https://padlet.com/mej120798/puw68dmv4mjb/wish/128679006
  • 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.

       
    ]]>     2016-10-06 03:02:16 UTC https://padlet.com/mej120798/puw68dmv4mjb/wish/128679006     OILS mej120798 https://padlet.com/mej120798/puw68dmv4mjb/wish/128824279 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


    ]]>     2016-10-06 14:17:50 UTC https://padlet.com/mej120798/puw68dmv4mjb/wish/128824279     BENEFITS mej120798 https://padlet.com/mej120798/puw68dmv4mjb/wish/128828403 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.
     


    ]]>     2016-10-06 14:26:42 UTC https://padlet.com/mej120798/puw68dmv4mjb/wish/128828403