Enter Stomach

Grains

Fruit Vegetable

Dairy Meat

Fats & Oils

Fats & Oils

Dairy

MeatWithin the meat group a person should consume 2-3 servings per day. Meat is a major source of protein, as well as iron, zinc, and vitamin B12. Meat the nutritional value can also vary widely depending on the species and breed of animal, the part of its body, and the methods of butchering and cooking. The fat content of meat and poultry is relatively high in saturated fat and cholesterol. Meat and poultry are also very high in protein. They contain essential amino acids. Many of them are very low in carbohydrates.

2-3 servings

• What is a Serving 2 oz. to 3 oz. lean meat, poultry, or fish2 eggs7 oz. tofu1 cup legumes (dried beans or peas)4 tablespoons peanut butter1/2 cup nuts or seeds

Saturated Fat• Diet high in saturated fats

can raise the level of bad cholesterol, low density lipoprotein (LDL). LDL is a major risk factor for heart disease, cancer, and obesity. Also, if we reduce the intake of saturated fats, we could reduce the risk of getting these diseases. Meats and eggs are high in saturated fats.

Protein

• Protein is needed for growth and development in child, cell maintenance and repair, regulation of body functions, and various tasks that fat and carbohydrates can not do. The main component in protein is amino acids. A person daily intake of protein should be up to 15% of the total nutrients we eat in a day.

Carbohydrates• There are two main sorts of

carbohydrates, starches and sugars. Starches are foods like breakfast cereals, bread, potatoes, pasta, rice, vegetables, banana. Sugars are found in foods like fruit, vegetables, table sugar, honey, cakes, biscuits, confectionary. For a healthy diet, 50% of your daily energy consumption should comes from complex carbohydrates.

Fruit

Vegetable