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1 January 2020

5 Food Groups|Food and Nutrition Notes for ICDS Supervisor Exam|ICDS Supervisor Kerala PSC



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 ScienceFood and NutritionPsychologyPhysiologyMicrobiologySociology 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.

5 Food Groups 


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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