MY PLATE… Balancing Calories Enjoy your food, but eat less. Avoid oversized portions. Foods to Increase Make half your plate fruits and vegetables. Make at least half your grains whole grains. Switch to fat-free or low-fat (1%) milk. Foods to Reduce Compare sodium in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers. Drink water instead of sugary drinks.
KEY TERMS… Nutrition- the process by which the body takes in and uses food. Calorie- unit that measures energy in foods. Nutrients-substances in foods that the body needs. There are 6 types of NUTRIENTS…
CARBOHYDRATES Carbohydrates- provides main source of energy. Foods: Oatmeal Potatoes Whole-wheat breads Cereal Rice Fruits and vegetables with skin Pasta
PROTEINS Proteins- provide growth and repair of body cells. Foods: Meat Fish Poultry Milk Eggs Beans Nuts
FATS Fats- provide energy, absorbs vitamins, and cushions organs. Foods: Saturated Fat: Unsaturated Fat: Dairy products Plant products Meat Fish Poultry
TRANS FATS Trans fats- enhance the flavor, texture, and shelf life of many processed foods. Trans fatty foods tantalize your taste buds, then travel through your digestive system to clog your arteries. Foods: Cookies Crackers Cakes Muffins Fried foods Donuts Chips Candy
VITAMINS Vitamins- help your body grow, develop, and stay healthy. The body either cannot manufacture them at all or cannot normally manufacture them in sufficient amounts, so must absorb them from food. Foods: Vegetables Fruits Fish Milk Cheese Eggs Poultry
FAT SOLUBLE VITAMINS… Vitamin A is needed for strong bones, good vision, and healthy skin. It is found both in dark green and yellow fruits and vegetables. Vitamin D is essential for children because it helps calcium and phosphorus to form straight, strong bones and teeth. Vitamin E helps to protect vitamin A and red blood cells. It is found in a wide variety of foods, and almost everyone gets enough. Vitamin K is one vitamin that is made within the human body. Small amounts are found as well in the green leaves of spinach, kale, cabbage, and cauliflower and also in pork liver.
WATER SOLUBLE VITAMINS… Vitamin B group helps to maintain healthy skin and a well-functioning nervous system. B vitamins also help to convert carbohydrates into energy. Vitamin C essential for healthy teeth, gums, and blood vessels. It also helps the body to absorb iron.
MINERALS Minerals- help your body grow, develop, and stay healthy. Foods: Beef Seafood Milk Dark green vegetables Eggs Poultry Beans
WATER Water- carries other nutrients, regulates body temperature, and helps eliminate wastes. Foods: Fruits Vegetables Water Juice
GRAINS Brown rice Buckwheat Oatmeal Popcorn Breakfast cereals- whole wheat cereal flakes Cornbread Corn/flour tortillas Crackers Pasta Pretzels White bread According to MyPlate Girls 14-18 6 oz Boys 14-18 8 oz Half should be whole grains
Broccoli Romaine lettuce Spinach Carrots Pumpkin Butternut squash Corn Artichokes Beets Celery Eggplant Tomatoes Beans Potatoes VEGETABLES According to MyPlate Girls 14-18 2.5 cups Boys 14-18 3 cups
FRUITS Apples Avocado Bananas Berries: straw, blue, raz Grapefruit Kiwi Limes According to MyPlate Girls 14-18 1.5 cups Boys 14-18 2 cups Melons: cantaloupe, honeydew, watermelon Oranges Papaya Plums Raisins Tangerines Orange Apple
DAIRY Milk: regular & lactose Pudding Ice cream Frozen yogurt Cheese: cheddar, mozz, swiss Yogurt According to MyPlate Girls 14-18 3 cups Boys 14-18 3 cups
PROTEINS Meats Poultry Beans: black-eyed peas, kidney beans, soy Nuts & seeds: almonds, cashews, peanuts, peanut butter Fish Eggs According to MyPlate Girls 14-18 5 oz Boys 14-18 6.5 oz
TEENS NEED MORE… Females= 2,400 calories Males 2,800-3,000 calories Therefore 3 meals are not enough Its o.k. to snack- Whole-grain crackers with low fat cheeses Colorful fruit- plums, nectarines, kiwis, bananas Raw vegetables- carrots, celery Healthy munchies- pretzels, light popcorn, Yogurt