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    you are tasked with making a nutrition education poster listing the best food sources of protein. which of these food groupings should be on your poster?


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    get you are tasked with making a nutrition education poster listing the best food sources of protein. which of these food groupings should be on your poster? from EN Bilgi.

    Food Labels (for Teens)

    Look at any packaged food and you'll see the food label. This nutrition facts label gives the lowdown on everything from calories to cholesterol. Read more about food labels.

    Food Labels

    Reviewed by: Steven Dowshen, MD

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    The nutrition facts label on your favorite breakfast cereal tells you it's full of vitamins and minerals. So it must be healthy, right?

    Just because a food is high in vitamins doesn't mean it's healthy overall. Sure, it's great that your favorite cereal gives you a shot of vitamins and minerals. But what if it's also loaded with sugar?

    Eating healthy means choosing lots of different types of food throughout the day to get all the nutrients you need, such as vitamins, minerals, carbohydrates, fiber, and — yes — even fat.

    So how do you figure all this out? Thank goodness for food labels!

    Your Cheat Sheet to Good Eats

    Labels give you information that can help you decide what to choose as part of an overall healthy eating plan. For example, it may be OK to eat a sugary cereal if you make up for it by not eating much sugary stuff for the rest of the day. Checking the labels on foods can alert you when a food is high in something like sugar so you can be prepared to make tradeoffs.

    Food labels provide more than just nutrition facts, though. They also tell you what's in a packaged food (i.e., the ingredients). Some food labels also state which country the food came from, whether the food is organic, and certain health claims.

    So who decides what information goes on a food label? In the United States, it's the Food and Drug Administration (FDA) and the Department of Agriculture (USDA). These agencies require that all food labels show the same nutrition and health information. This allows consumers to compare different foods and make the choices that are right for them.

    The FDA and USDA regulate any health claims that companies make on their food labels. When a food says "light" ("lite") or "low fat" on the label, it must meet strict government definitions in order to make that claim. Foods that are labeled "USDA organic" are required to have at least 95% organic ingredients.

    Making Food Labels Work for You

    The first step in making food labels work for you is to look at the entire label. If you focus on only one part — like calories or vitamins — you may not be getting the full story, like how much sugar or fat is in the product. (Check out our mac and cheese example below to see why the full story is important.)

    Serving Size

    Always start with the serving size amount. That's because all the information on the rest of the label — from calories to vitamins — is based on that amount.

    Take note of how much a serving is (e.g., 1 cup, 8 oz). Sometimes a serving size will be way less than you're used to eating — like only half a cup of cereal. So make sure you check what it is!

    The label will also list how many servings are in the package. Even things that seem like they'd be a single serving, such as a bottle of juice or packet of chips, may contain more than one serving. If you eat or drink the whole thing, you're getting more vitamins and minerals but you're also getting way more calories, sugar, fat, and other stuff that you might not want.


    A calorie is a way to measure how much energy a food provides to your body. The number on the food label shows how many calories are in one serving of that food. To get a rough idea of how many calories you need to eat each day, check out the personalized plan calculator on the U.S. government's ChooseMyPlate website.

    The calories from fat number tells you how many calories in that serving come from fat. For most people, about 30% of all the calories they eat in a day should come from fat. So if you eat 2,000 calories a day, about 600 of these calories should come from fat.

    More Stats to Know

    Percent Daily Value

    These percentages show the amounts of nutrients an average person will get from eating one serving of that food. For the purposes of food labels, the government chose an "average" person as someone who needs 2,000 calories a day. So if the label on a particular food shows it provides 25% of vitamin D, that 25% is for a person who eats 2,000 calories a day.

    The percent daily value information can be complicated. But one thing it makes easy is showing at a glance if a food is high or low in a particular nutrient. Here's how:

    If a food has a daily value of 5% or less of a nutrient, it is considered to be low in that nutrient.

    A food is a good source of a nutrient if the percent daily value is between 10% and 19%.

    If the food has 20% or more of the daily value, it is considered an excellent source of that nutrient.


    Total fat shows how much fat is in a single serving of food. Although eating too much fat can lead to obesity and health problems, our bodies do need some fat every day. Fats are an important source of energy and provide insulation and cushioning for the skin, bones, and internal organs. Fat also distributes and helps the body store certain vitamins.

    Fat is usually measured in grams. A good rule of thumb for keeping to the 30% calories from fat rule is to check the label and choose foods that have less than 3 grams of fat or less for every 100 calories in a serving.

    Some fats are better than others. Unsaturated fats, which are found in vegetable oils, nuts, and fish, are often called "good fats." That's because they don't raise cholesterol levels like saturated fats and trans fats do. Both saturated and trans fats are considered "bad" because they can increase a person's risk for developing heart disease. These types of fat are solid at room temperature (picture them clogging your arteries).

    Source : kidshealth.org

    Protein Nutritional Poster

    Jul 19, 2018 - Brand new, colourful design - with extendable piece giving you top tips and how much you need each day! Forming part of Viva!'s 'Healthy Reminders' series. This Protein chart colourfully displays all the rich sources of plant-based protein from quinoa to brussel sprouts! Laminated, so ideal to stick up in the kitchen o

    Explore Food And Drink Snacks Healthy Snacks

    Save From vivashop.org.uk

    Protein Nutritional Poster

    Brand new, colourful design - with extendable piece giving you top tips and how much you need each day! Forming part of Viva!'s 'Healthy Reminders' series. This Protein chart co…


    Pure Himalayan Shilajit


    Protein NutritionProtein Rich FoodsHealth And NutritionNutrition PosterVegetarian Protein SourcesWhat Foods Have ProteinAll Protein DietHolistic NutritionNutrition Education

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    How many chocolate chip cookies do you need to fill you up? Me, I don’t get out of bed without a package. ‘Cause when it comes to putting food in your mouth, how much doesn’t count as long as it tastes good. But imagine what a favor we’d be doing our bodies simply by starting to listen to what they say. And it doesn’t take a whole lot.

    Vladimirovna Luk

    Some yummy inspiration

    Source : www.pinterest.com

    Healthy eating for teenagers

    The teenage years are a time of rapid growth and development, so a healthy balanced diet is particularly important. Healthy, active young people can have large appetites. If you're a teenager, it's important to eat well-balanced meals, rather than too many snacks that are high in fat, sugar or salt.

    Healthy eating for teenagers

    The teenage years are a time of rapid growth and development, so a healthy balanced diet is particularly important. Healthy, active young people can have large appetites. If you're a teenager, it's important to eat well-balanced meals, rather than too many snacks that are high in fat, sugar or salt.

    What to eat

    You should eat a healthy balanced diet that matches your energy needs. This should be made up of the five main food groups of the Eatwell Guide:

    fruit and vegetables

    potatoes, bread, rice, pasta and other starchy carbohydrates

    beans, pulses, fish, eggs and other proteins

    dairy and alternatives

    oils and spreads

    Fruit and vegetables

    All age groups are encouraged to eat five portions of fruit and vegetables every day. Research shows that five portions a day can help prevent heart disease and some types of cancer. Fruit and vegetables are also full of vitamins, minerals and fibre and are low in fat.

    A portion is about 80g. Examples of a portion include:

    one medium-sized piece of fruit, such as an apple, orange, banana or pear

    two small fruits, such as kiwi, satsuma or plums

    one large slice of pineapple or melon

    one tablespoon of dried fruit

    three heaped tablespoons of fresh or frozen vegetables

    one glass (roughly 150ml) of fresh fruit juice or a smoothie

    Dried fruit and fruit juices or smoothies can each be counted as only one portion a day, however much you have. Both dried fruit and juices should be taken with a meal as the high sugar content can be damaging to teeth.

    Potatoes, bread, rice, pasta and other starchy carbohydrates

    Starchy foods such as bread, rice, potatoes and pasta are a good source of energy, fibre and B vitamins and should be used as the basis for meals. Choose higher-fibre, wholegrain varieties such as whole wheat pasta, brown rice, or by leaving the skin on potatoes.

    Wholegrain food contains more fibre than white or refined starchy food, and often more of other nutrients. We also digest wholegrain food more slowly and can help us feel full for longer. They also help prevent constipation, protect against some cancers and reduce the risk of heart disease.

    Starchy foods are also low in fat, though the butter or creamy sauces that are often added to them can have a higher fat content.

    Beans, pulses, fish, eggs and other proteins

    Beans, peas and lentils are good alternatives to meat because they’re naturally very low in fat, and they’re high in fibre, protein, vitamins and minerals.

    Other vegetable-based sources of protein include:

    tofu/bean curd

    textured vegetable protein - a manufactured soy product

    mycoprotein - a fungal protein

    These are widely available in most major supermarkets.

    Eggs are a convenient alternative to meat and are extremely versatile. They can be scrambled, boiled, poached or made into an omelette.

    Young people are recommended to eat two portions of fish a week, one of which should be oily. Oily fish, such as salmon, mackerel and pilchards contain lots of omega 3 fatty acids and are good for heart health. Fresh, frozen and tinned fish are all good options to choose.

    Meat is a good source of protein, vitamin B12 and iron. A diet rich in iron will help prevent iron deficiency anaemia which is a common condition in teenage girls. Processed meats and chicken products should be limited as they are high in fat and salt and lower in iron.

    Dairy and alternatives

    Milk and dairy foods (and alternatives) such as yoghurt and cheese, are important sources of calcium, vitamins A and D, B12, protein and fat. Calcium is needed to help build strong bones and for nerve and muscle function.

    Vitamin D is needed to help absorb calcium and therefore plays an important part in strengthening bone.

    Try to choose lower fat varieties such as semi-skimmed or skimmed milk, cottage cheese, Edam cheese and half fat cheddars. When buying dairy alternatives, such as almond or soya, go for unsweetened, calcium-fortified varieties.

    Oils and spreads

    Getting enough healthy fats is essential for growth and development. The best are unsaturated oils and spreads for example, rapeseed, olive or sunflower.

    What to avoid

    Avoid eating shark, swordfish and marlin because these contain high levels of mercury compared to other fish which, until the age of 16, might affect a young person's developing nervous system.

    Foods high in fat, particularly saturated fat, sugar or salt, should only be eaten in small amounts or not very often.

    From the age of 11, everyone should try to eat no more than 6g salt and 30g of sugar a day.

    Healthy weight

    If you are active and eating a healthy balanced diet, you should be able to maintain a healthy weight.

    If you are overweight, you should stick to a balanced diet, try to cut down on foods containing sugar and fat, and get plenty of physical activity. Teenagers should be aiming for at least an hour of physical activity every day.

    In particular, it's a good idea to:

    cut down on sweets, cakes, biscuits and fizzy drinks

    eat fewer fatty foods such as chips, burgers and fried food and processed foods such as instant noodles

    eat regular balanced meals

    base meals on starchy foods, choosing wholegrain varieties whenever possible

    eat more fruit and vegetables

    Source : www.nidirect.gov.uk

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