5 Food Groups|Food and Nutrition Notes for ICDS Supervisor Exam|ICDS Supervisor Kerala PSC
5 Food Groups |Food and Nutrition for ICDS Supervisor Exam
In this post, 5 Food Groups are explained which were important for ICDS Supervisor Exam. Kerala PSC and other states PSC's are conducting Exams for ICDS Supervisor. Study materials are available for other topics also like Home Science, Food and Nutrition, Psychology, Physiology, Microbiology, Sociology and Nutrition and Health for ICDS Supervisor Kerala PSC Exam
Kerala PSC and other states PSC's are conducting Exams for ICDS Supervisor. ICDS Supervisor Kerala PSC Exam Exam is on 4 January 2020.
Important Post links on Food and Nutrition are given at the end.
There are five basic food groups:
grains; vegetables; fruit; meat, fish, and
beans (meat, poultry, fish, dry beans, eggs, nuts, and meat alternatives); and
milk (which includes yogurt and cheese).
Each food group provides certain nutritional benefits, so foods from each
group should be consumed each day.
The key to a balanced diet is to recognize that grains (especially whole grains),
vegetables and fruits are needed in greater proportion than foods from the
meat, fish & beans and milk groups.
This principle is illustrated by the
Balanced Plate for Health diagram that is used in several Eat Well & Keep
Moving lessons.
A healthy and balanced diet also contains a variety of foods from within each
food group, since each food offers different macronutrients (the energy
providing nutrients, namely carbohydrates, proteins, and fats) and
micronutrients (vitamins and minerals).
Eating a variety of foods also keeps our meals interesting and full of flavor.
Note that the Balanced Plate for Health does not contain sweets, foods that are
high in saturated or trans fats, or foods that are low in nutrients.
These are
"sometimes" foods, not everyday foods. “Sometimes” foods should be eaten in
moderation, and they are depicted on a small side plate.
Grains:
Make at Least Half of
Your Grains Whole Grains
• Grains contain carbohydrate, fiber, and
some vitamins and minerals.
• Whole grains are the healthiest choices.
• Choose foods that list a whole grain as the
first ingredient and that are rich in fiber.
• Examples of whole-grain foods include
whole wheat bread, oatmeal, whole-grain
crackers and breakfast cereals, whole wheat
pasta, barley, brown rice, and plain
popcorn.
•Basic nutrients from the grains category are carbohydrate, fiber, and some
vitamins and minerals.
•In the grains group, the healthiest choices are whole grains, the less processed
the better.
Whole grains contain fiber, vitamins, and minerals; the refining
process strips away many of these beneficial nutrients.
Even though refined
grains (such as white bread, white rice, and white pasta) are fortified with
vitamins and minerals, fortification does not replace all of the lost nutrients.
•Choose foods that list a whole grain as the first ingredient. Examples of whole
grains include whole-wheat bread, oatmeal, whole-grain crackers, and breakfast
cereals, whole-wheat pasta, and other whole grains such as barley, brown rice,
and plain popcorn.
•Look at the % Daily Value (% DV) for fiber on the Nutrition Facts label.
The
% Daily Value tells you whether a food is low or high in a nutrient. Wholegrain foods have a higher % DV for fiber.
Fruits and Veggies
• Fruits and vegetables provide vitamins,
minerals, and carbohydrates.
• Eat 5 or more servings of fruits and
vegetables every day.
Vegetables and fruits provide vitamins, minerals, and carbohydrates.
In general, they promote overall good health.
Eat 5 or more servings of vegetables and
fruits every day; eating more is better.
Vegetables
• Good source of vitamins A and C, folate,
iron, and magnesium
• Low in saturated and trans fat, high in fiber
Vegetables (e.g., broccoli, spinach, and carrots) provide vitamins A and C and
folate as well as iron and magnesium.
They are low in saturated and trans fat
and high in fiber.
Choose vegetables in a rainbow of colors, especially dark green (e.g., broccoli,
spinach, romaine lettuce, bok choy, kale) and orange (e.g., carrots, sweet
potatoes, winter squash).
Fruits
• Good source of vitamins A and C and
potassium
• Low in saturated and trans fat and high in
fiber
• Whole and sliced fruits have more fiber than
juice and are better choices
Fruits (e.g., oranges, cantaloupe, and strawberries) supply vitamins A and C as
well as potassium. They are also low in saturated and trans fat and high in
fiber.
Choose whole fruits or sliced fruits rather than fruit juices, since they contain
the most fiber; if eating canned fruit, choose fruit canned in juice (rather than
fruit canned in syrup).
Meat, Fish, and Beans
• Contain protein, B vitamins, and minerals
• Choose dry beans and peas, fish, poultry,
nuts, and high-protein vegetarian
alternatives more often than meat
Foods in the meat, fish, and beans group supply protein, B vitamins, iron, and
zinc.
They are primarily responsible for building and repairing muscles and
tissues, digesting nutrients, and improving immunity and blood quality.
Choose dry beans and peas, fish, poultry, nuts, and high-protein vegetarian
alternatives more often than meat; when eating meat, choose lean cuts; remove
the skin from poultry to reduce saturated fat.
Milk
• Good source of calcium; also contains
protein, riboflavin, and vitamins A and D
• Promotes strong bones and healthy teeth
Dairy products are the best sources of calcium.
They supply protein, riboflavin,
and vitamins A and D (if fortified). This group helps promote strong bones and
healthy teeth.
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