THREE BASIC FOOD GROUPS

GO, GROW, GLOW FOODS

MyPlate’s, Go Glow Grow nutrition curriculum simplifies MyPyramid for preschoolers. It

is divided into 3 sections labeled Go, Glow and Grow. Each of the sections corresponds to
the effect these food groups have on the body.

The Food Pyramid

The Food Pyramid is designed to make healthy eating easier. Healthy eating is about
getting the correct amount of nutrients – protein, fat, carbohydrates, vitamins and minerals
you need to maintain good health.
Foods that contain the same type of nutrients are grouped together on each of the shelves
of the Food Pyramid. This gives you a choice of different foods from which to choose a
healthy diet. Following the Food Pyramid as a guide will help you get the right balance of
nutritious foods within your calorie range. Studies show that we take in too many calories
from foods and drinks high in fat, sugar and salt, on the top shelf of the Food Pyramid. They
provide very little of the essential vitamins and minerals your body needs. Limiting these is
essential for healthy eating.

A balanced diet includes a variety of foods from each of the five food groups, and offers a range of
different tastes and textures. It is important to choose most of the foods we eat each day from
these food groups.

Children and adolescents need sufficient nutritious foods to grow and develop normally.

 Growth should be checked regularly for young children.

 Physical activity is important for children and adolescents.

Enjoy a wide range of nutritious foods.

 Children and adolescents should be encouraged to:

 Eat plenty of vegetables, legumes and fruits

 Eat plenty of cereals (including breads, rice, pasta and noodles), preferably wholegrain
 Include lean meat, fish, poultry and/or alternatives
 Include milks, yoghurts, cheeses and/or alternatives. Reduced-fat milks are not suitable for
children under two years, because of their high energy needs, but reduced-fat varieties
should be encouraged for older children and adolescents
 Choose water as a drink and care should be taken to:
 Limit saturated fat and moderate total fat intake. Low-fat diets are not suitable for infants
 Choose foods low in salt
 Consume only moderate amounts of sugars and food

 Breads, cereals, rice, pasta, noodles and other grains Breads, cereals, rice, pasta, noodles
and other grain-based foods provide carbohydrates, which the body uses for energy. The
best choices from this group are whole meal and wholegrain breads, cereals and savory
biscuits. Other good choices include brown rice, couscous, wholegrain pasta and polenta.

 Vegetables, legumes and fruit and vegetables provide vitamins, minerals and fiber, and
should be included in meals and snacks each day. Choose a variety of fruits, vegetables
and legumes (including different colors, textures and flavors) to provide a wide range of
vitamins and minerals.

 Milk, yoghurt, cheese and/or alternatives Plain milk, cheese and yoghurt are the most
common dairy foods, and main dietary sources of calcium. Having enough calcium is
important for healthy bones and teeth.

 Milk is not recommended for babies under 12 months, but small amounts in
breakfast cereal, and other dairy products such as yoghurt, custard and cheese,
can be given after nine months. Full-cream plain milk is recommended for
children aged one to two years, and reduced-fat plain milk is suitable for
children over the age of two years. If children do not drink cow’s milk, or eat
cow’s milk products, they can have a calcium-fortified soy drink instead. Rice
and oat milks are not recommended and should only be given to children after
medical advice.
  Lean meat, fish, poultry, eggs, nuts and legumes This group includes red meat (such as beef,
lamb and kangaroo), white meat (such as pork, chicken and turkey), fish and eggs. Non-
animal products in this group include nuts, legumes and tofu. Meat and its alternatives are
rich in protein, iron and zinc, and essential for children’s growth and development. It is
best to choose lean meat and skinless poultry to ensure children’s diets do not contain too
much fat.

 Vegetarian and vegan eating practices Some families follow vegetarian eating practices.
Usually this means avoiding animal products such as meat, poultry and fish. Many
vegetarians still eat some animal related products such as eggs, milk, cheese and yoghurt. It
is especially important that vegetarians eat a variety of legumes, nuts, seeds and grain-
based foods, to gain the same nutrients that meat, poultry and fish would otherwise
provide.

 Vegans do not eat any foods that have an animal origin. It is very difficult to meet
children’s nutritional needs with a vegan diet, because the amount of food
needed for sufficient nutrients may be too large for the child to manage. Plan
carefully if your family follows a vegan diet, and consult an Accredited Practicing
Dietitian to ensure that your child’s nutritional requirements are met.

What are 'sometimes foods’? ‘Sometimes foods’ are high in fat, sugar and/or salt. They typically
have very little nutritional value and are often processed and packaged. There is no need to offer
sometimes foods to children on a regular basis.

Examples of sometimes foods include:

 chocolate and confectionery

 sweet biscuits, chips and high-fat savory biscuits
 fried foods
 pastry-based foods such as pies, sausage rolls and pasties
 fast food and takeaway foods
 cakes and ice cream
 soft drinks, fruit juice, fruit drinks, cordial, sports drinks, energy drinks, flavored milk
and flavored mineral water containing added sugar

GO FOODS

GO Foods contain the Grains Group foods that provide the body with energy. It is the first group
on MyPlate and the foundation of a healthy diet. Children learn that GO foods." help me run, jump
and play all day. GO foods give us energy to be active, work, and learn each day. People who do
physical labor, children, and pregnant and breastfeeding women need lots of these foods. GO foods
include grains like maize, millet, rice, wheat, and sweet food like sugarcane, honey, sugar, and
roots like potato, yam and sweet potato. Fats like margarine and oils are also GO foods. It also
gives our body heat and energy. Foods rich in carbohydrates and starchy foods such as rice, corn,
bread, oatmeal, macaroni, noodles, potatoes, camote, gabi, cassava and others. Food rich in sugar
arecakes, candies ,honey jam, jellies, molasses and icecream.

Do You Know Your GO, SLOW and WHOA Foods?

The Food Guide Pyramid shows us that food fit in different categories. However, it is also
important to know which foods to eat to be healthy. In order to do this let’s learn the difference
between Go, Slow, and Whoa foods.

 Go Foods These are foods good to eat almost anytime. They are the healthiest ones.
 Example: skim and low-fat milk, fruits and vegetables, whole grain breads, low-
fat yogurt.

 Slow Foods These are sometimes foods. They aren’t off limits, but they shouldn’t be
eaten every day.
 Example: waffles and pancakes, low-fat hot dogs, lean hamburger, 2% milk.

 Whoa Foods These foods should make you day exactly that – Whoa! Should I eat that?
Whoa foods are the least healthy and the most likely to cause weight problems if eaten
all the time.
 Example: French fries, chips, candy bars, ice cream, doughnuts, full-fat cheese
GO FOODS BENEFITS:

Dairy Group:
 Switch to fat-free or low-fat (1 percent) milk.

 All fluid milk products and many foods made from milk are considered part of
this food group, such as cow’s milk, yogurt, hard cheese (cheddar and
mozzarella), soft cheeses (ricotta and cottage), pudding made with milk and
frozen yogurt.

Health benefits and nutrients: Consuming dairy products provides health benefits such as
improved bone health and a reduction in the risk of osteoporosis.

 Foods in the Dairy Group provide nutrients that are vital for health and maintenance of
your body. These nutrients include calcium, potassium, vitamin D and protein.
 Calcium is used for building bones and teeth and in maintaining bone mass. Diets rich in
potassium may help to maintain healthy blood pressure. Dairy products, especially
yogurt, fluid milk, and soymilk (soy beverage), provide potassium.
 Vitamin D functions in the body to maintain proper levels of calcium and phosphorous,
thereby helping to build and maintain bones.

Fruit and Vegetable Groups:

 Remember to make half your plate fruits and vegetables.

 Any fruit or vegetable or 100 percent fruit or vegetable juice counts as part of these
groups. Fruit and vegetables may be raw, fresh, canned, frozen, dried or dehydrated,
and may be whole, cut-up, pureed or mashed. You receive nutritional value from all
forms of fruits and vegetables. The more whole the product, the more nutrition you
acquire. For example, eating a whole apple provides the most nutrition, applesauce
a little less and apple juice provides the least; however, all provide you with good
nutrition.

Why is it important to eat fruits and vegetables?

 People who eat more fruits and vegetables as part of an overall healthy diet are
likely to have a reduced risk of heart disease, certain types of cancers, obesity, Type
 2 diabetes and high blood pressure. Essential nutrients such as potassium, dietary
fiber, vitamin C and folate (Folic Acid) are needed for good health, and consumption
of fruits and vegetables can help increase your intake of these nutrients.
 Fruits and vegetables are naturally low in calories, fat, sodium and contain no
cholesterol. Eating fruits and vegetables that are lower in calories per cup instead of
some other higher-calorie food may be useful in helping to lower calorie intake.

Grain Group: Make at least half of your grains whole grains.

 Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain
product. Bread, pasta, oatmeal, breakfast cereals, tortillas and grits are examples of grain
products. Grains are divided into two subgroups: Whole Grains and Refined Grains.

 Whole grains contain the entire grain kernel ― the bran, germ and endosperm.
Whole grain examples include: whole-wheat flour, bulgur (cracked wheat), oatmeal,
whole cornmeal and brown rice.
 Refined grains have been milled, a process that removes the bran and germ. This is
done to give grains a finer texture and improve their shelf life, but it also removes
dietary fiber, iron and many B vitamins. Examples of refined grain products are:
white flour, white bread and white rice.

Why is it important to eat grains, especially whole grains? Eating grains, especially whole
grains, as part of a healthy diet may reduce the risk of heart disease, constipation and may help
with weight management.

 Grains are important sources of many nutrients, including dietary fiber, several B vitamins
(thiamin, riboflavin, niacin and folate), and minerals (iron, magnesium and selenium).
 Dietary fiber from whole grains or other foods may help reduce blood cholesterol levels
and may lower risk of heart disease, obesity and Type 2 diabetes. Fiber is important for
proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing
foods such as whole grains help provide a feeling of fullness with fewer calories.
 The B vitamins thiamin, riboflavin, and niacin play a key role in metabolism — they help
the body release energy from protein, fat and carbohydrates. B vitamins are also essential
for a healthy nervous system.
 Whole grains are sources of magnesium, selenium and iron. Magnesium is a mineral used in
building bones and releasing energy from muscles. Selenium protects cells from oxidation.
It is also important for a healthy immune system. Iron is used to carry oxygen in the blood.

Protein Group: Vary your protein choices and go with Lean Protein.
 All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products,
nuts and seeds are considered part of the Protein Group.

 Select a variety of protein foods to improve nutrient intake and health benefits,
including at least 8 ounces of cooked seafood per week. Meat and poultry choices
should be lean or low-fat. Vegetarian options in the Protein Group include beans and
peas, processed soy products, and nuts and seeds.
What are the health benefits of the Protein Group? Meat, poultry, fish, dry beans and peas, eggs,
nuts, and seeds supply many nutrients. These include protein, B vitamins (niacin, thiamin,
riboflavin, and B6), vitamin E, iron, zinc, and magnesium.

 Proteins function as building blocks for bones, muscles, cartilage, skin and blood. They are
also building blocks for enzymes, hormones and vitamins.
 B vitamins found in this food group serve a variety of functions in the body. They help the
body release energy, play a vital role in the function of the nervous system, aid in the
formation of red blood cells and help build tissues.
 Iron is used to carry oxygen in the blood.
 Magnesium is used in building bones and in releasing energy from muscles.
 Zinc is necessary for biochemical reactions and helps the immune system function
properly.
 EPA and DHA are omega-3 fatty acids found in varying amounts in seafood. Eating 8 ounces
per week of seafood may help reduce the risk for heart disease.

GLOW FOODS

Glow Foods Contain the Vegetables and the Fruits Group foods that supply the body with vitamins
and minerals to keep the body healthy and functioning properly. Children learn that GLOW foods.
“make my hair shine and eyes sparkle.” It contains vitamins and minerals, which help the body
fight infection and keep the eyes, skin and bones healthy and strong. Vitamins and minerals are
known as micronutrients because they are very small. Fruits and vegetables are high in vitamins
and minerals. Brightly coloured fruits and vegetables are full of vitamins and minerals and we
need to eat different types every day. It is important for pregnant women to eat as many different
fruits and vegetables as they can. regulate and protect our body. Glow foods are rich in minerals
and vitamins. Minerals rich foods are milk, cheese, fish, shellfish, such as oyster and shrimp,
mussels, clams, seaweeds, lobster, anchovies, mongo sprouts, soybeans, soy milk, cashew, peanuts,
onions, animal liver, egg yolk, banana, apple, orange, corn, rice, molasses, green peas, beans,
lettuce and spinach. Vitamin rich foods are green leafy vegetables, yellow fruits and vegetables,
egg yolk, prunes, liver, potatoes, mongo sprouts, peanuts, cashew nuts, soybeans, pepper leaves,
animal internal organs- such as heart, liver and kidney; fresh milk, cheese, camote, kangkong,
malunggay, fish, avocado, citrus fruits, guava and cod-liver oil. Foods from the basic food groups
provide the nutrients essential for life and growth. These foods are also known as ‘everyday
foods’. Each of the food groups provides a range of nutrients, and all have a role in helping the
body function. In particular, vegetables, legumes and fruit protect against illness and are essential.

The basic food groups are:

 breads, cereals, rice, pasta, noodles and other grains

 vegetables and legumes
 fruit
 milk, yoghurt, cheese and/or alternatives
 lean meat, fish, poultry, eggs, nuts and legumes.
  A balanced diet includes a variety of foods from each of the five food groups, and offers a
range of different tastes and textures. It is important to choose most of the foods we eat
each day from these food groups.

Types of nutrients in Glow foods:

 Vitamins
 Minerals

 Iodine
 Iron

Benefits of Glow foods

 Glowing Skin
 Vitamin C and beta-carotene are wonderful for skin. Vitamin C, found in broccoli, green
peppers, strawberries and oranges, helps form collagen, which plumps the skin cells.
Beta-carotene provides antioxidants that neutralize free radicals that lead to premature
aging. Dark leafy greens like spinach and kale are great sources of beta-carotene.

 Shiny Hair
 Vitamin A facilitates healthy hair growth. Eat mango, papaya, tomatoes, carrots and
peas for a good dose of vitamin A. Antioxidants found in vitamins E and C keep hair
looking healthy and shiny. Blueberries, nectarines, peaches, butternut squash and
potatoes are all rich in vitamin E.

 Bright Eyes
 Vitamin A and zinc promote bright, healthy eyes. Both aid the retinas in producing
photosensitive proteins that help the eyes absorb light. Grapefruit, watermelon and
passion fruit are good sources of eye-brightening vitamin A, and cabbage and sun-dried
tomatoes are high in zinc.
 Healthy Nails
 For strong, healthy nails, eat glow foods with calcium and iron. Collard greens, turnip
greens, okra, kale and broccoli are rich in calcium, and dried apricots, raisins and
parsley provide iron.
GROW FOODS

Grow Foods contain the Milk and the Meat & Beans Group foods that help the body grow and
develop strong bones and muscles. Children learn that GROW foods." help me grow bigger and
stronger." It also repairs and build our body cells and tissues. It makes us grow

 Food rich in protein are poultry foods, meat products, eggs, milk products, fishes, shrimps, crabs,
mongo, beans, gelatin, soya, bean, peanuts, cereals like rice and corn.

 Iro

n is used to carry oxygen in the blood. Many teenage girls and women in their child-bearing
years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat
other non-heme iron containing foods along with some food rich in vitamin C, which can
improve absorption of non-heme iron.

 Magnesium is used in building bones and in releasing energy from muscles.

 Zinc is necessary for biochemical reactions and helps the immune system function
properly.
 EPA and DHA are omega-3 fatty acids found in varying amounts in seafood. Eating 8 ounces
per week of seafood may help reduce the risk for heart disease.
 Grow Foods help our body grow bigger and stronger. ‘Grow’ foods help build our body’s
bones, teeth and muscles. Examples of ‘Grow’ foods include chicken, meat, fish, eggs and
milk, cheese and yoghurt. All of these foods help to keep us feeling full so that we don’t get
hungry straight away. ‘Grow’ foods also help keep our brain bright and focused. If we don’t
eat enough ‘Grow’ foods our bodies won’t have the right building blocks to make us taller
and stronger.

 Every parent has heard that children should be eating a "balanced diet." But a balance
of what? Here are the nine nutrients that every child should be getting on a daily basis:

1. Protein
Protein helps a child's body build cells, break down food into energy, fight infection, and carry
oxygen. Foods that contain high levels of protein include:

 Meat
 Poultry
 Fish
 Eggs
 Nuts
 Beans
 Dairy products

2. Carbohydrates
While the latest diet trend is to "cut the carbs," carbohydrates are actually the body's most
important source of energy. They help a child's body to use fat and protein for building and
repairing tissue. Carbohydrates come in several different forms (sugars, starches, and fiber),
but kids should be eating more of the starches and fibers and less of the sugar. Foods that
contain high levels of carbohydrates include:
3. Fats
Fats are a great source of energy for kids and are easily stored in a child's body. They are also
important in helping the body to properly use some of the other nutrients it needs. Foods that
contain high levels of fats include:

 Whole-milk dairy products

 Cooking oils
 Meat
 Fish
 Nuts

4. Calcium
Calcium is essential in helping to build a child's healthy bones and teeth. It's also important for
blood clotting and for nerve, muscle, and heart function. Foods that contain high levels of
calcium include:

 Milk
 Cheeses
 Yogurt
 Ice cream
 Egg yolks
 Broccoli
 Spinach
 Tofu

5. Iron
Iron is necessary for a child to build healthy blood that carries oxygen to cells all over the body.
Foods that contain high levels of iron include:

 Red meats
 Liver
 Poultry
 Shellfish
 Whole grains
 Beans
 Nuts
 Whole-grain cereals
 Lentils
 Chickpeas
 Asparagus
 Spinach
 Black or kidney beans
  Brussels sprouts

7. Fiber
Fiber helps produce bowel regularity in a child. It can also play a role in reducing the chances
of heart disease and cancer later in life. Foods that contain high levels of fiber include:

 Whole-grain cereals
 Chickpeas
 Lentils
 Kidney beans
 Seeds
 Nuts

8. Vitamin A
Vitamin A serves a variety of purposes in kids and adults. It helps growth, assists the eyes in
adjusting to dim and bright lights, keeps skin healthy, and works to prevent infection. Foods
that contain high levels of Vitamin A include:

 Carrots
 Sweet potatoes
 Squash
 Apricots
 Spinach
 Broccoli
 Cabbage
 Fish oils
 Egg yolks

9. Vitamin C
Vitamin C does more than just fighting off the common cold. It also holds the body's cells
together, strengthens the walls of blood vessels, helps the body heal wounds, and is important
for building strong bones and teeth. Foods that contain high levels of Vitamin C include:

 Citrus fruits (such as oranges)

 Strawberries
 Tomatoes
 Potatoes
 Melons
 Cabbage
 Broccoli
 Cauliflower
 Spinach
 Papayas
 Mangos
 GROUP JOURNAL

Our affiliation in San Lazaro Hospital started with an orientation led by Ma’am Rose Marie
Mendoza. She briefly discussed the Memorandum of Agreement that was signed between our
school and San Lazaro Hospital. She also discussed the policies, mission and vision, and the history
of the hospital. She reminded us that we should all treat our patients as HIV positives since we are
in the hospital of communicable diseases and we do not know who are the positives and negatives
because of the privacy law. Afterwards, we proceeded to the tour in different wards and pavilions.

On the 2nd day we had our actual Nurse-Patient Interaction on the adult female ward. We
have encountered different kind of like dengue, Acute Gastroenteritis, cystitis, and UTI. We took
their vital signs and we conducted an interview with the patients. Also, we gave patient teachings
to our patients and we have finished one FDAR and one NCP on the second day. There are also a
brief discussions and lectures with our CI.

On the 3rd day, we were assigned in the adult male ward. First, our CI gave the name of our
patients and then we proceeded in their rooms and took their vital signs. We gave patient
teachings, we did one FDAR and one NCP. The cases we have encountered in adult male ward are
dengue, tetanus, gastroenteritis and we have given the chance to passed by and see a leprosy
patient on the isolation area.

On the 4th day, we went to the out-patient department. There we have given the chance to
do the ID injection of anti-rabies vaccine. There we have learned and experienced the proper way
of injecting in the deltoid area. That was new to us. Afterwards, we went to the TB ward where we
have used N95 mask to protect ourselves from being infected. We visited the wards and have seen
the true scenarios of patients suffering from tuberculosis. In addition, the area is open in the
outside so that sunlight can pass through the inside of the ward since sunlight can kill the bacteria
that causes tuberculosis.

On the last day, first thing we did was the evaluation exam. Afterwards, we went to the
pediatric ward where we were assigned. In pediatric wards, we did the usual taking of vital signs
and interview. The cases we have encountered there was dengue, gastroenteritis and etc. We
conducted the health teachings we have prepared about nutrition since it is the month of July and
it is relied based on the program of the Department of Health in the month of July.