I.

Definition of Nutrition -Nutrition is the science of food, the nutrients in the food, their action, interaction and balance in relation to health and disease -Nutrition is also the study of foods and how our bodies use them. it is concerned with how food is produced, processed, handled, sold, prepared and eaten and what happens to the food when in the body. A. Importance B. 3 Identified Vulnerable groups of the population 1. Pregnant Mother Proper nutrition prior to and throughout pregnancy has a great impact not only on the mothers health but also on the growth, development, and health of the child after birth The major cause of maternal death are 1) other complications related to pregnancy occurring in the course of labor, delivery and puerperium 2) hypertension 3) post-partum hemorrhage, and 4) pregnancy with abortive outcome Neonatal deaths

were due to pre-term birth and asphyxia, severe infection (primarily pneumonia) and diarrheal diseases and neonatal tetanus. Most of these deaths are a consequence of the poor health and nutritional status of the mother together with inadequate care before, during and after delivery. 2. Lactating/ Breastfeeding Mother The same reason as for pregnant mothers, proper nutrition among lactating mothers also affects not only the nutrition, but also the immunity and growth of the breastfeeding infant. Having deficiencies can leave the child more vulnerable to disease or lead to improper growth of the child. During this unique phase in the childbearing cycle, a breastfeeding mother will need to take some extra care to assure that she produces and provides to her infant abundant, high-quality milk. Because human milk represents the ideal food for young infants, it's only natural to focus first on the type of diet a mother needs to consume in order to produce nutritious milk for her baby. 3. Children (0-12 years old) After the age of one, a childs growth rate may slow but the body continues to change. There may be changes in apetite, food habits, preferences. Introducing the child early to good nutrition will help shape his food habits in later years.

II. Essential Nutrients needed by the vulnerable groups 1. Pregnant Mother A. Effects of good nutrition - Mothers in a good state of nutrition prior to or at least at the time of conception have more chances of a normal pregnancy leading to normal birth of a healthy well-developed baby Mothers with adequate diets experience less complications and

give birth to infants with better chance of survival after birth Mothers with adequate diets have infants of normal weights and lengths Good nutrition leads to decrease in still births, prematurity, and congenital malformations. Healthy mothers tend to have good physical and mental disposition, are more ready to cope with stresses of pregnancy and able to successfully breastfeed their child. Well-nourished mothers have more milk and can nurse their infants for longer periods of time. Labor is easier for well-nourished mothers. The hours spent delivering the baby are considerably less. Uterine contractions are stronger and there are fewer hemorrhages.

B. Vitamins and minerals b.1. Calories additional calories are necessary for the growth of the fetus, growth of the placenta, normal increase in maternal body size, additional work of carrying the growing fetus, and the steady rise in basal metabolism. b.2. Protein - more protein is necessary to support the growth of the baby, and the needs of developing maternal tissues like the placenta, uterus, breast tissues and also for increased blood supply. b.3. Vitamin A - vitamin A is important in view of its specific function in epithelial cells during organ formation, bone and tooth development, and also to protect the mother from infections. b.4. Calcium the increased calcium requirement is important for the pregnant mothers own needs and that of the skeletal framework of the growing fetus and for teeth formation. Calcium is also needed for normal clotting of blood and the functioning of nerves and muscles. There is a

substantial transfer of calcium occurring between the mother and the fetus throughout pregnancy, allowing the baby's bone and teeth formation. In the first six months, the mother stores up calcium in her own bones. When its skeletal growth reaches its peak in the last three months, the fetus draws on the mother's stores. This is when the consumption by the mother of high calcium-containing foods such as milk and milk products must be increased, since a calcium deficiency will damage the mother's teeth and make her bones brittle. b.5. Iron - Pregnant women require additional iron, which is essential for blood formation and building reserves. In pregnancy, there is increase in the mother's blood volume and the fetal red blood cells have to be developed. b.6. Folic Acid - Folic acid promotes the development of the fetal central nervous system and prevents developmental defects of the neural tube (spina bifida), a very serious defect. The neural tube develops during the first 28 days of pregnancy, thus, adequate supply of folic acid must be guaranteed to ensure a healthy nervous system. b.7. Iodine the increased need for iodine is due to the increase in metabolic processes during pregnancy. b.8. Ascorbic acid-is important to maintain the integrity of fetal membranes. b.9. Thiamine, riboflavin, and niacin are equally important in the release of energy from nutrients. C. Examples of foods D. Guidelines to making recipes When planning a meal for the pregnant woman, it is important to take into consideration the mothers caloric requirements, blood pressure, and blood glucose level. The following may help guide the pregnant woman in planning her diet: Choose a variety and adequate amounts of nourishing foods

coming from the Go, Grow and Glow food groups. Choose lean, high-quality proteins and complex carbohydrates like dried beans and legumes, meat, fish, poultry and eggs. Choose high fiber foods like whole-grain cereals, fruits and vegetables, red or brown rice, and pasta to prevent constipation. Eat or drink at least 4 servings of calcium-rich foods and dairy products. The best sources are milk, cheese, ice cream, yogurt, sea foods, small fishes, and sardines. Eat at least three servings of iron-rich foods like meat, poultry, fish, eggs, sardines, green leafy vegetables, peas, sweet potatoes, and enriched cereals and breads. Eat plenty of vitamin C-rich foods from natural sources like papaya, pineapple, tomatoes, green peppers, oranges, pomelo, and strawberries, organ meats like liver and kidneys. For sources of folic acid, eat dark green leafy vegetables, lima beans, black beans, and chick peas. Eat vitamin A-rich foods like carrots, squash, sweet potatoes and spinach. Increase carbohydrate intake to supply energy needs for higher basal energy expenditure and for building tissues and to spare protein. E. Foods to avoid A healthy normal pregnant woman who is not suffering from any complication or disease or disorder can eat all nutritious foods available to her. However, certain foods and substances may have to

be avoided to prevent the mother from getting sick. a. Raw or uncooked foods. Uncooked meats, raw eggs, fish and shellfish like oysters and clams can carry salmonella, and other bacteria e.g. e.coli, which may cause illness and bacterial contamination. b. Alcohol. Drinking of beverages with high alcohol levels has been associated with premature delivery, mental retardation in the baby, congenital defects and low birth weight. c. Caffeine. Pregnant women are advised to avoid caffeine-rich foods and drinks like chocolate, tea, coffee and softdrinks. Caffeine inhibits the absorption of iron, calcium, magnesium and potassium needed for growth and development of the fetus. Drinking or eating caffeine-rich foods during pregnancy may also cause cardiac arrhythmia, an irregular heart beat of pregnant women. It may cause an increase in the fetal breathing rates and produce low-birth weight babies. d. Too much fats and sugar. It is also good to cut down on sugars and other sweets and fatty foods to prevent from gaining too much weight. e. Certain variety of fish high in mercury. Fish is an important part of the diet of pregnant women. Fish provides omega-3 fatty acid that helps develop the babys retinas, brain and nervous system. The omega-3 fatty acid also reduces the chance of developing pre-eclampsia. However, certain fishes (e.g. shark, swordfish, king mackerel, tilefish or white snapper) have very high levels of methyl mercury which can cause neurological damage and

developmental problems in the baby.

2. Lactating/ Breastfeeding Mother A. Effects of Good nutrition B. Vitamins and minerals Enhanced Calorie Intake: Most lactating women will need to consume about twice more additional calories above their normal pre-pregnancy food intake. An individual mother's calorie requirements can vary widely depending upon her basic metabolism and level of activity. Fruits and veggies are a nutritious, low-fat source of calories, vitamins, minerals, and fiber. Carbohydrate: A Lactating mother should consume 6-11 servings of grains most of which should come from the whole grain group as they contain more nutrients (vitamins and minerals) and also help prevent constipation. Protein Intake: Eat more of protein rich foods. Meat, poultry, seafood, eggs, beans, nuts, and many dairy products are good sources of protein. Calcium needs for lactation remain elevated as in pregnancy. Continue to choose at least 3-4 calcium-rich foods daily. Teenage mothers should consume 4-5 servings. Recent evidence has confirmed the importance of adequate calcium intake in the prevention of osteoporosis (brittle bones) in later life. Dairy products are the best source of dietary calcium. Milk and milk products also provide protein, vitamins, and minerals. Drink plenty of liquids each day: It is during lactation that the nursing mothers tend to feel thirstier, owing to the fact that part of their water consumption is utilized by the body for the formation of milk. It is here where it becomes necessary to increase your water intake by one quart per day, so that you are drinking a total of 2.5 to 3 quarts. C. Examples of foods

D. Foods to avoid Limit your intake of sugar, salt, fat, and highly processed foods. it is not a wise idea to depend on junk food during the lactating period. The diet supplied to feeding moms should be low in fat content and high in fiber. Increased intake of fast food and dieting is sure to make you fat and unhealthy respectively. Avoid cigarette smoking as it can reduce mother's milk production, and smoke is an environmental toxin effecting infant lung development. Say no to alcohol, as alcohol can retard the growth of your baby. Consult your doctor before taking any kind of medication. The protective benefits of breastfeeding are further enhanced when the mother excludes common allergic foods-milk and other dairy products, egg, fish, peanut, soy from her diet during pregnancy and lactation. The allergic risk to her baby is also reduced if the mother rotates her foods, avoiding eating any single food on a daily basis. I must emphasize that women who eliminate major food groups, such as dairy products, from their diet will need nutrition counseling by a registered dietitian or their physician. Avoid rapid weight loss during breastfeeding. Many new mothers are preoccupied with their body image and find the idea of rapid weight loss highly desirable. But trying to return too quickly to your pre-pregnancy weight by drastically reducing your calorie intake is likely to result in diminished milk production. E. Breast milk E.1) Components - Since brain development is crucial to the survival of humans, human milk provides nutrients for rapid brain growth. - No matter what animal it comes from, milk contains the basic nutritional elements of fats, proteins, carbohydrates, vitamins, and minerals. A. HIGH QUALITY PROTEIN - Protein is a prime example of how human milk is unique nutrition for human babies. Human milk is low in protein, at least when compared with the milk of other species, especially cow's milk. This isn't a nutritional deficiency; there are good

reasons for this. Human infants are designed to grow slowly. While it's important for humans to develop strong bodies, even more important is brain development and the learning of social skills. The experiences that shape the brain come from close contact between mother and baby when baby is held and carried. If human infants doubled their birthweight in less than 50 days the way baby calves do, and then continued growing, how could their mothers carry them and talk to them and keep them close? Baby cows need to learn where to find the best grass in the meadow; baby humans need to learn how to work with others so that everyone's needs get met. Though the protein content of human milk is generally low, the types of amino acids that make up these proteins are important. One particular amino acid, taurine, is found in large amounts in human milk. Studies show that taurine has an important role in the development of the brain and the eyes. The body can't convert other kinds of amino acids into taurine, so its presence in human milk is significant--so significant that some formula manufacturers have begun adding it to artificial baby milks. If you let milk stand out of the refrigerator and sour, you will see that milk proteins fall into two categories, curds and whey. The curd portion, the casein proteins, are the white clots; the liquid is the whey. Cow's milk is mostly casein protein, which forms a rubbery, hard-to-digest curd in babies' tummies. Human milk has more whey than curd, and the curds that are formed are softer and more quickly digested. Breastfed babies get hungry sooner than babies who are formula-fed because human milk proteins are digested so efficiently. It doesn't take as much energy to digest human milk as it does to digest formula. Frequent feedings also ensure that human babies get lots of attention from their mothers. B. SELF-DIGESTING FATS There's another reason why babies digest human milk so quickly: the fat in human milk comes with an enzyme, lipase, that breaks the fat down into smaller globules so this important

nutrient can be better absorbed into the bloodstream. Fat is a valuable source of energy for babies, so the presence of lipase makes the fat in human milk more available. This is one of the reasons human milk is so good for premature babies, who need lots of energy to grow but whose digestive systems are very immature. A changing nutrient for changing needs. The fat content of human milk changes constantly. Typically, fat levels are low at the beginning of a feeding and high at the end. Babies nurse eagerly to get the low-fat, thirst-quenching foremilk, then slow down and linger over the high-fat dessert at the end of their meal. Babies who nurse again soon after the end of the last feeding get more high-fat milk, so babies who breastfeed more frequently during a growth spurt get more calories. Longer intervals between feedings bring down the fat content of the milk stored in the breast. This nutritional fact of human milk is one of the many reasons why the rigid 3 to 4 hour scheduled style of feeding is biologically incorrect. Smarter fats. The special kind of fat in human milk is important to brain development. As newborn babies grow, the nerves are covered with a substance called myelin which helps the nerves transmit messages to other nerves throughout the brain and body. To develop high-quality myelin, the body needs certain types of fatty acids--linoleic and linolenic--which are found in large amounts in human milk. (See "Breastfeeding Builds Brighter Brains") C. VITAMINS AND MINERALS The vitamins and minerals listed on the formula can are no match for those in the milk made by mom, even if milligram by milligram comparisions suggest otherwise. When formula researchers want to know how much of a particular vitamin or mineral babies need each day, they look first at how much of that nutrient is present in human milk and how much milk a baby of a given age takes in a day. But just doing the math doesn't tell the whole story. More important than the amounts of nutrients in the milk is the amount that is available for the

infant to use, a nutrient principle called bioavailability. The bioavailability of a nutrient is influenced by many factors, including its chemical form and the presence of other substances. The three important minerals calcium, phosphorus, and iron are present in breastmilk at lower levels than in formula, but in breastmilk these minerals are present in forms that have high bioavailability. For example, 50 to 75 percent of the iron in breastmilk is absorbed by the baby. With formula, as little as four percent of the iron is absorbed into baby's bloodstream. To make up for the low bioavailability of factory-added vitamins and minerals, formula manufactures raise the concentrations. Sounds reasonable, right? If only half gets absorbed by the body, put twice as much into the can. Yet, this nutrient manipulation may have a metabolic price. Baby's immature intestines are required to dispose of the excess. Meanwhile, the excess unabsorbed minerals (especially iron) can upset the "ecology of the gut," interfering with the growth of healthful bacteria and allowing harmful bacteria to flourish. This is another reason formula-fed infants have harder, more unpleasant smelling stools. To enhance the bioavailability of nutrients, breastmilk contains facilitators - substances that enhance the absorption of other nutrients. For example, vitamin C in human milk increases the absorption of iron. Zinc absorption is also enhanced by other factors in human milk. In an interesting experiment, researchers added equal amounts of iron and zinc to samples of human milk, formula, and cow'd milk, and fed them to adult volunteers. More of the nutrients in the human-milk sample got into the bloodstream compared to the formula and cow's milk. In essence, breastmilk puts nutrients where they belong - in baby's blood, not in baby's bowels. D. HORMONES AND ENZYMES Every year medical journal articles describe more valuable

substances discovered in human milk. Scientists are only beginning to write the story on other factors in human milk that may be important to baby's growth and development. For example, other enzymes besides lipase are available to aid infant digestion. Epidermal growth factor, present in human milk in significant amounts, may promote the development of tissues in the digestive tract and elsewhere. Other hormones in milk may influence a baby's metabolism, growth, and physiology. The effects may be subtle, but they may also have far-reaching implications. Being breastfed has advantages that reach into adulthood. Science is only beginning to learn what these benefits are. E.2) Advantages a. Breastfeeding is good for every part of baby's body--from the brain to the diaper area. Here's a list: b. Brain. Higher IQ in breastfed children. Cholesterol and other types of fat in human milk support the growth of nerve tissue. c. Eyes. Visual acuity is higher in babies fed human milk. d. Ears. Breastfed babies get fewer ear infections. e. Mouth. Less need for orthodontics in children breastfed more than a year. Improved muscle development of face from suckling at the breast. Subtle changes in the taste of human milk prepare babies to accept a variety of solid foods. f. Throat. Children who are breastfed are less likely to require tonsillectomies. g. Respiratory system. Evidence shows that breastfed babies have fewer and less severe upper respiratory infections, less wheezing, less pneumonia and less influenza. h. Heart and circulatory system. Evidence suggests that breastfed children may have lower cholesterol as adults. Heart rates are lower in breastfed infants. i. Digestive system. Less diarrhea, fewer gastrointestinal

j.

k. l. m. n. o. p. q. r.

infections in babies who are breastfeeding. Six months or more of exclusive breastfeeding reduces risk of food allergies. Also, less risk of Crohn's disease and ulcerative colitis in adulthood. Immune system. Breastfed babies respond better to vaccinations. Human milk helps to mature baby's own immune system. Breastfeeding decreases the risk of childhood cancer. Endocrine system. Reduced risk of getting diabetes. Kidneys. With less salt and less protein, human milk is easier on a baby's kidneys. Appendix. Children with acute appendicitis are less likely to have been breastfed. Urinary tract. Fewer infections in breastfed infants. Joints and muscles. Juvenile rheumatoid arthritis is less common in children who were breastfed. Skin. Less allergic eczema in breastfed infants. Growth. Breastfed babies are leaner at one year of age and less likely to be obese later in life. Bowels. Less constipation. Stools of breastfed babies have a less-offensive odor.

E.3) Techniques in breastfeeding With proper latch-on, puts most of mother's areola into his mouth. - Mothers nipple goes to the back of baby's mouth. - The baby's gums compress the milk sinuses that lie about an inch behind the nipple. - He tongue is forward, underneath the breast, over the lower gum, and its motion helps baby draw out the milk. A. GETTING POSITIONED

How you sit, how you hold your baby, and how you offer your breast all affect how baby latches on. Ultimately, these facts determine how comfortable you will be during breastfeeding.

A.1 Mom's position (the cradle hold) - Sitting-upright in an armchair or rocking chair is the easiest position for breastfeeding. You can also sit up in bed, but make sure that your back, shoulders, and knees are well-supported. - Place one or more pillows behind your lower back, and/or shoulders so that you are comfortable and relaxed. - If you're in bed, put pillows under your knees. - You'll need at least one pillow in your lap to bring baby up to the level of your breast, and another under the arm that will support your baby as he breastfeeds. - If you are sitting in a chair, use a foot stool or something else to raise your lap so you don't have to strain or lean over to get baby closer to your breast. - Why all the fuss about your comfort? Once baby is latched-on, you're going to be stuck in this position for 20 to 30 minutes. You don't want to be all knotted up when baby finally falls asleep in your arms. A.2. Baby's position(the cradle hold) - Before you do anything else, be sure that your baby is awake and alert. A sleepy newborn can't nurse effectively. Undress baby down to just her diaper, so that she has lots of stimulating skin contact while nursing. Hold her in front of you and gently raise her from a lying-down position to one where she is supported in front

of your face. Call her name, talk to her gently, and repeat this until she is awake enough to nurse. If your baby is fussing or crying, calm her down before offering the breast. A.4. Offering the Breast - The hand that isn't holding the baby supports your breast. Supporting the breast with your hand keeps the weight of it off baby's lower jaw and chin. This will help him stay latched-on correctly. Try these tips for supporting your breast: - First, squeeze out a few drops of colostrum or milk to moisten your nipple. - Then cup your breast with your hand, palm and fingers underneath and thumb on top. - Keep your fingers clear of the areola, the darker area around the nipple, so that baby can take a big mouthful of breast. - If your breasts are very large, use a rolled-up hand towel under your breast to help support its weight. A.5. Latch-on Basics: Breast and Baby Come Together a) Open Wide. When the nipple touches baby's lips, his mouth will open quickly, seeking the breast. You want to get your nipple into his mouth when it is as wide open as possible so that baby sucks on a good mouthful of breast tissue, not just on the nubbin of your nipple. Babies' mouths close as quickly as they open, so you have only a split-second to get baby and breast together. Here's what to do: b) Use your nipple to tickle baby's lower lip to encourage her to open her mouth wide--really wide. c) As the mouth opens to its widest point, direct your nipple into the center and use your arm behind to pull baby in very close to you.

d) e)

f)

g)

h)

Don't lean forward, pushing your breast toward your baby; pull her close to your breast by moving your arm. How to Get Baby to Open Her Mouth Wide Baby's wide-open mouth is the most important part of latch-on. If baby takes the breast as her mouth is closing, or if she slurps the nipple in through partially open lips, she won't get enough breast tissue in her mouth. If baby sucks only on the nipple, mother will get very sore nipples and baby won't get enough milk. You have to wait patiently for baby to open her mouth wide and then act quickly when she does. Even if you have to start over several times,(and you will in the beginning it's worth working at until you get it right. Talk to your baby and say "Open." Show her what to do by opening your own mouth wide. Babies can imitate adult facial expressions. Help your baby open her mouth wider by using the index finger of the hand supporting your breast to press firmly down on your baby's chin as you pull her on. You will probably need someone else to do this for you at first. If all has gone well, at this point baby will be successfully latched-on to the breast and will begin to suck and swallow. If you're like most new mothers and babies, it may take several tries before you get going. If baby is not latched on well, press down on the breast or gently insert a finger in the corner of baby's mouth to break the suction and try it again. C. Be patient, relax, and use these checkpoints to evaluate whether baby has a good latch: D. Mother should be relaxed, with baby well supported in her arms. If you end up sitting hunched over during feedings and have a tired, sore back when you're done, you probably need another pillow in your lap to get baby up to breast height. Lean back into the pillows behind you and be sure you're bringing baby to the breast, not the breast to baby. Use an additional pillow to support the elbow of the arm that is holding the baby. There are also breastfeeding pillows you can purchase that keep baby's body aligned, yet raised to breast level. This is helpful for first-time moms who are overwhelmed with positioning baby's body and getting baby to

latch-on correctly. E. Make sure baby sucks the areola, not just the nipple. Your baby's gums should bypass the base of the nipple and take in at least a one-inch radius of the areola as he latches on. If baby is sucking on only the nipple, your nipples will be sore after just one or two feeding and miserable after many more. Another reason it is so important that baby compress the areola is that the milk sinuses are located beneath the areola. If these sinuses are not compressed, your baby will not get enough milk. Babies should suck areolas, not nipples. F. Baby's top and bottom lip should be turned out. When baby takes the breast with mouth open wide, he'll have a "fish mouth" look as he nurses. If his bottom lip is pulled inward instead of outward, use the index finger of the hand that is supporting the breast to pull out that lower lip. (You may need a helper to take a peek under the breast and do this for you while baby is latched-on.) Martha Sears, who logged 18 years of breastfeeding 8 children dubs this technique the lower lip flip. This lower lip flip may be all that's needed to keep baby from tight-mouthing your nipple. G. Baby's chin should be pressed into the breast with his nose resting on the breast, as well. You will notice that baby is able to breathe out the sides of his nose, even when pressed against your breast. Babies are designed that way. If your baby struggles, pull baby's bottom closer to you, or use your thumb to press gently on the breast to make an airway. H. Wrong latch-on. Baby's lower lip should not be pursed inward, but should be turned outward.

3. Children (0-12 years old) 3.1. 0-3 years old 1. c.1.1. Vitamins and Minerals 2. c.1.2. Examples of foods 3. c.1.3. Foods to avoid

3.2. 4-6 years old - Depending on his or her age, an active preschooler's energy needs rival those of some grown women. While there's no need to track a youngster's calorie consumption, it is important to make calories count. - A young child's eating plan should consist mostly of healthy foods, such as lean meats, poultry, seafood, eggs, and legumes; whole grains, such as whole-wheat bread and cereals; at least two servings of dairy foods daily; and fresh or lightly processed fruits and vegetables. c.2.1. Vitamins and Minerals

a) Iron is a vital component of hemoglobin , the carrier of

oxygen in the blood. As a young child grows, blood volume increases, and so does the need for iron. Preschoolers and toddlers typically eat less iron-rich foods than they did in infancy. In addition, the iron that children get is usually nonheme iron from plant sources, whichhas a lower availability than heme iron,from animal sources. As a result, children up to three years of age are at high risk for iron-deficiency anemia . b) Calcium is needed for bone and teeth mineralization and maintenance. The amount of calcium a child needs is determined in part by the consumption of other nutrients, such as protein, phosphorus and vitamin D , as well as the child's rate of growth. During this period of development, children need two to four times as much calcium per kilogram of body weight as adults doSince dairy foods are the primary source of calcium, children who do not consume enough dairy or have an aversion to dairy products may be at risk for calcium deficiency. c) The body can produce vitamin D in the skin in response to sun exposure. The amount of vitamin D needed daily thus depends mainly on how much time a child spends outside

and on geographical location. Vitamin Dfortified milk is the best source. d) Zinc is essential for proper development. It is needed for wound healing, proper sense of taste, proper growth, and normal appetite. Preschoolers and toddlers are sometimes at risk for marginal zinc deficiencies because the best sources are meats and seafoods, foods they may not eat regularly. e) Vitamin and mineral supplements are popular with more than 50 percent of parents of preschoolers and toddlers. Most use a multivitamin/mineral supplement with iron. Parents should be aware, however, that such supplements do not necessarily fulfill the needs for marginal or deficient nutrients. f) Protein is a vital dietary component for preschoolers and toddlers, as it is needed for optimal growth. Enough protein should be consumed every day to allow for proper development.

c.2.2. Examples of foods Breads, Cereal, Rice, and Pasta Group (six servings) Vegetable Group (three servings) Fruit Group (two servings) Milk, Yogurt, and Cheese Group (two servings) Meat, Poultry, Fish, Dry Beans, and Eggs Group (two servings)

Fats, Oils, and Sweets Group (use sparingly)

c.2.3. Foods to avoid -fastfoods Junkfoods softdrinks 3.37-12 years old c.3.1. Vitamins and Minerals c.3.2. Examples of foods Cheese bread c.3.3. Foods to avoid fastfoods junk foods softdrinks c.4. Guidelines to making recipes a) grains: Make half the grains consumed each day whole grains. Whole-grain foods include oatmeal, whole-wheat flour, whole cornmeal, brown rice, and whole-wheat bread. Check the food label on processed foods - the words whole or whole grain should be listed before the specific grain in the product. b) vegetables: Vary your vegetables. Choose a variety of vegetables, including dark green- and orange-colored kinds, legumes (peas and beans), starchy vegetables, and other vegetables. c. fruits: Focus on fruits. Any fruit or 100 percent fruit juice counts

as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. d. oils: Know the limits on fats, sugars, and salt (sodium). Make most of your fat sources from fish, nuts, and vegetable oils. Limit solid fats like butter, stick margarine, shortening, and lard, as well as foods that contain these. e. milk: Get your calcium-rich foods. Milk and milk products contain calcium and vitamin D, both important ingredients in building and maintaining bone tissue. It is also a good source of vit. B. Use low-fat or fat-free milk after the age of two years. However, during the first year of life, infants should be fed breast milk or iron-fortified formula. Whole cows milk may be introduced after an infants first birthday, but lower-fat or skim milk should not be used until the child is at least two years old. f. meat and beans: Go lean on protein. Choose low fat or lean meats and poultry. Vary your protein routine - choose more fish, nuts, seeds, peas, and beans.