Transcript Diapositiva 1 - EST - European Shared Treasure

The 7 food groups
Some info for a
healthy diet
Group 1
• FRESH AND PRESERVED MEAT
(beef, pork, ovine, horse, poultry fresh meat and
entrails, ham and dressed pork products, sausages)
• FISHING PRODUCTS
(fresh, frozen, preserved sea and river/lake fish,
shellfish)
• EGGS
Main nutrients supplied:
Pproteins with a high biological value;
-iron;
-some vitamins from group B;
-lipids (present in fatty meats and fish, in some entrails, in ham,
dressed pork products and sausages, in egg yolk ( which contains
cholesterol in high quantities, too)
Some Advice
• Lean meat like chicken, rabbit and
turkey meat, together with fish, are the
healthiest food in this group.
• Consumption of fatty meat, dressed
pork products and sausages should be
reduced to a minimum. As regards
eggs, healthy people should have a
maximum number of three per week.
Group 2
• MILK
• MILK PRODUCTS
(yoghurt, dairy products, cheese)
Main nutrients supplied:
calcium and phosphorus;
proteins with a high biological value; vitamin A
and vitamin D;
some vitamins from group B ;
lipids (mainly the saturated type).
Some Advice
• Partially skimmed milk (for people over
20 of age) and the lowest in calories
dairy products and cheese are the
healthiest food in this group.
Group 3
• CEREALS AND BY-PRODUCTS
(rice, pasta, bread, flour, wheat semolina, maize, oatmeal, bread
sticks, crackers etc.)
• TUBERS
(potatoes)
Main nutrients supplied:
 complex carbohydrates (starch);
proteins with low biological value ;
some vitamins from group B ;
dietary fibre, especially in wholemeal
products.
Some Advice
• The less refined products, therefore
the richest in dietary fibre, are the
healthiest food in this group.
Group 4
• LEGUMES
(beans, lentils, peas, broad beans, chick-peas, soy beans)
Main nutrients supplied:
proteins with medium energetic value;
complex carbohydrates (starch);
vitamins from group B ;
dietary fibre, especially water soluble;
iron and calcium.
Some Advice
• The alternating consumption of all the
products in this group should be
encouraged; they should be eaten
together with cereals (for example pasta with
beans, rice with peas, corn-meal mush with lentils etc).
Group 5
• FAT AND OILS
(butter, margarine, lard, olive oil, soy bean oil, maize
oil, sunflower oil, peanut oil etc.)
Main nutrients supplied:
lipids;
fat acids;
essential fat acids ;
fat soluble vitamins (vitamins A, D, E)
Some Advice
•
their consumption should be limited;
fat and oils of vegetable origin, olive oil
in particular, are definitely better than
the ones derived from animals (butter, lard).
Group 6
• VEGETABLES AND FRUIT
(carrots, yellow pumpkin, peppers, spinach, beetroots,
broccoli, endive, lettuce, green chicory, apricots, peaches,
persimmons, yellow melon)
Main nutrients supplied:
carotene and other vitamins;
minerals (potassium, phosphorus);
diatery fibre;
sugar (fructose from fruit);
water
Some Advice
•
products from this group should be
always present on our tables and our
selection should be as varied as
possible.
Group 7
• VEGETABLES AND FRUIT providing
vitamin C
(tomatoes, peppers, cauliflowers, broccoli, new potatoes,
all types of citrus fruit, and moreover strawberries,
pineapples and kiwi fruits)
Main nutrients supplied:
vitamin C and other vitamins;
minerals(potassium, phosphorus);
dietary fibre;
sugar (fructose from fruit);
Water.
Some Advice
• products from this group should
always be present on our tables and
our selection should be as varied as
possible.
The food pyramid
MEDITERRANEAN DIET
egs
The Mediterranean Food Pyramid
•
•
•
•
Regular physical exercise;
Wine in moderate quantities;
Only a few times a month: red meat;
Only a few times a week: sweets, eggs,
poultry, fish;
• Every day: cheese and yoghurt, olive oil,
legumes and nuts, fruit and vegetables;
pasta, bread , rice, corn-meal mush,
cereals, potatoes.
The food pyramid
THE AMERICAN DIET
The USDA Food Pyramid
The symbols represent added fat and
sugar;
• Moderate quantities of fat and sweets;
• 2 or 3 portions of: dairy products and
cheese; meat, chicken, fish, legumes, nuts
and eggs;
• 2 to 4 portions of fruit;
• 3 to 5 portions of vegetables;
• 6 to 11 portions of bread, pasta, cereals.
A COMPARISON
And you, what do
you eat???
The end