Page 1

Fruits are good for your health Fruits are

good sources of vitamins and minerals low in calories low in fat naturally sweet a good source of fiber

You need about 2 cups of fruit each day

1 cup serving of fruit is: 1 cup of cooked, canned or raw fruit 1 small apple 1 medium grapefruit 1/4 of a medium cantaloupe 1 cup 100% fruit juice 1/2 cup dried fruit; raisins, figs

Vitamin A is good for your health.

Vitamin C is good for your health.

The form of the food will affect its fiber content.

Calcium-Rich Dairy Foods One serving of milk is equal to: 1 cup of yogurt 45 grams of natural cheese (cheddar, feta, graviera) 60 grams of soft cheese (cottage cheese, anthotyros)

The amount of calcium in 1 cup of milk is equal to the calcium in: • 2 cups Cottage cheese • 1 cup Yogurt • 45 grams Cheddar or Graviera • 60 grams Processed cheese food

Non-Dairy Foods with Calcium spinach

soy milk fortified with calcium

orange juice fortified with calcium

canned salmon or sardines with small edible bones kale

tofu broccoli

How to Build Healthy Bones 1. Eat dairy foods 2. Get a little sunshine (free vitamin D) 20 minutes every day 3. Weight-bearing exercise

Vegetables are good for your health. Vegetables: are low in calories. are low in fat. are a good source of fiber. are flavourful. are a great source for vitamins and minerals. are great for snacks.

You need to eat about of vegetables every day.

1 serving of vegetables is equal to: 1/2 cup of cooked or chopped raw vegetables 1 cup of leafy raw vegetables, such as lettuce or spinach 1/2 cup vegetable juice 1/2 medium potato 1/2 cup of beans 1 small ear of corn (6-inches long)

Grains One serving of grains:

1 slice of bread 1/2 cup of cooked grain like oatmeal or rice 1 cup of ready-to-eat flake cereal 1/2 cup cooked pasta 1/2 a bun 1 pancake 1 tortilla 3 cups popped popcorn

Fiber Recommendations Adults: About 28 grams of fiber each day. Children (ages 3 to 18): Child’s age + 5 = number of grams of fiber each day. Example for 7 year old: 7 + 5 = 12 grams fiber.

Carbohydrates we eat, not needed by our body, will be changed and stored as fat.

It is important not to eat more calories than your body needs each day.

Meat & Bean Group

Daily Recommendation

You need 2-3 servings of foods from the meat group each day

1 serving of meat amounts to: • 3/4 cup cooked dry beans, peas or lentils • 3 tablespoons of peanut butter • 30-50 grams of nuts or seeds • 2 eggs • 60-90 grams of meat, poultry or fish

Meat Substitutes cooked dry beans eggs peanut butter nuts and seeds tofu

Iron in animal foods is more easily absorbed by the body than iron from plant foods heme iron is contained in animal foods or meats non-heme iron is contained in plant foods meat factor: Meat, poultry and fish contain a special quality called the meat factor which helps the body absorb more non-heme iron vitamin C foods, such as fruits and vegetables help the body absorb more non-heme iron


Healthy children (2 - 5 years of age) need to eat food from each of the 5 food groups each day. Approximate amounts: • 80-140 grams of bread, rice, cereal, pasta • 1 - 1 ½ cups vegetables • 1 - 1 ½ cups fruit • 2 cups milk • 60-120 grams of meat, poultry, fish, and beans


Signs your baby is ready to eat solid food It can sit with support and hold their head steady. It can draw in their lower lip as a spoon is removed from their mouth. It can keep food in their mouth and swallow it.

Symptoms of allergic reaction or food intolerance • • • • •

diarrhea vomiting coughing wheezing skin rashes

Nutrition Facts: Serving Sizes, Calories, Calories from Fat

Words like free, low, and light may be used on the food label FAT FREE - Foods must have less than 0.5 grams of fat per serving. LIGHT FAT - Food contains no more than half the fat per serving of a comparison food. LOW FAT - Food must have only 3 grams of fat or less per serving.

Overview Osteoporosis causes weak bones. In this common disease, bones lose minerals like calcium. They become fragile and break easily.

Normal Bone

Bone with Osteoporosis

Source: The 2004 Surgeon General’s Report on Bone Health and Osteoporosis: What It Means to You at


The “silent disease” • Often called the “silent disease” • Bone loss occurs without symptoms – First sign may be a fracture due to weakened bones – A sudden strain or bump can break a bone 27

Bones are living organs • Calcium is deposited and withdrawn from bones daily. • Bones build to about age 30. • We need to build up a healthy bone account while young and continue to make deposits with age. 28

Vitamin D necessary for calcium absorption • Choose a supplement with vitamin D if you are not obtaining vitamin D from other sources.

Vitamin D is like a key that unlocks the door and lets calcium into the body.

• Follow age group recommendation. Avoid going over a daily combined total of 2,000 IU or 50 mcg from food and supplements. • It’s not necessary to consume calcium and vitamin D at the same time to get the benefit of enhanced calcium absorption. 29

Where do we find heme iron? a. in fruits b. in meat c. in vegetables

Babies need only breast milk a. from birth to 6 months b. from birth to 8 months c. from birth to 12 months

A product can be labeled fat-free when it has got less than‌ a. 3 grams of fat per serving b. 0.5 grams of fat per serving c. 5 grams of fat per serving

Osteoporosis is also called a. the “silent disease” b. the “secret disease” c. the “surface disease”

Bones build to about the age of‌ After that age you begin to slowly lose bone mass. a. 40 b. 30 c. 20

One cup of yoghurt contains a. 30% calcium DV b. 60% calcium DV c. 90% calcium DV

Which vitamin is necessary for calcium absorption? a. Vitamin A b. Vitamin C c. Vitamin D

Lactose intolerant individuals lack an enzyme called: a. Lactose b. Lactase c. Lactine

Which vitamin helps the body absorb non-heme iron? a. vitamin A b. vitamin D c. vitamin C

For children (3-18 years old) the fiber recommended daily intake can be calculated by adding a. + 5 to the child’s age b. + 15 to the child’s age c. +3 to the child’s age

People with osteoporosis a. Have bones with reduced bone density b. Have reduced flesh around their bones c. Have to reduce their calcium intake

Which of the three is higher in fiber? a. Plain baked potato b. Potato chips c. French fries

Where do we find heme iron  
Where do we find heme iron