Obtained through food Energy we need to function Materials we need to function Foods we eat can be GOOD or BAD What is Nutrition?
Carbohydrates Proteins Fats Minerals Vitamins Water Nutrients Energy making Nutrients Essential Must take in through food
Grains Simple Carb Complex Carb Choose Complex Carbs whenever you can Whole wheat over white bread Whole wheat pasta over regular pasta Look for Whole Grains on labels
Energy filled 4 calories per gram Either Simple or Complex Simple are high in sugar Complex are better choice Breads, Pastas, Grains, Oatmeal, Rice Etc. At LEAST half the grains should be whole Carbohydrates
Energy Nutrient 4calories per gram Aids in growth and development Lean Meats such as Beef Pork Chicken Beans, nuts, seafood are good sources too Proteins
Energy 9 calories per gram Want in moderation Try to choose Healthy fats such as Avocado, Peanut Butter, Leaner Meats Instead of Fast Food, processed foods, fried foods Fats
Fatty Foods to Avoid I wish I chose fruit instead!
Vitamin A helps eyes, bone growth Found in Milk, carrots, sweat potatoes Vitamin D helps teeth, bones Found in milk, enriched cereal, tuna Vitamin E helps as antioxidant Found in sunflower oil, mayonnaise, wheat germ Vitamin K helps blood clotting and bone Found in cabbage, spinach, soybeans Vitamins
Varies by age, activity level Around 2,000-2,500 calories per day 45-65% of calories from carbs 20-35% from fat 10-35% from protein Daily Caloric Intake
Vitamin C helps blood vessels, bone growth, immune system Found in oranges, broccoli, strawberries B Vitamins Multiple vitamins that aid in metabolism Found in milk, cheeses, potatoes Vitamins Cont
Replaced MyPyramid in 2011 Divided into food groups Easier to visualize Choose MyPlate
According to Choose MyPlate Boys 2 cups per day Girls 1.5 cups per day Stick to whole fruits Limit fruit juice to half of total fruits Fruits
Half the plate should be veggies Boys 3 cups Girls 2.5 cups That’s about 3 cooked vegetables Variety of colors Dark greens, red and orange veggies, beans Vegetables Eat your veggies!
Choose lean proteins Try not to add fat Fish, chicken, beef, nuts, beans Boys 6.5 ounces Girls 5 ounces A small steak or hamburger = 1 oz Proteins Choose Smart Proteins!
Make half whole grains Cereals, pasta, bread, bagels Boys 8 ounces Girls 6 ounces A slice of bread, 1 cup of cereal = 1 oz Grains Avoid White and Refined Breads!
Choose low fat or fat free Boys and Girls 3 cups Milk, yogurt, cheese Look for fat free and fortified Dairy
Oils are found in Nuts Seafood Cooking oil Salad Dressings Get daily allowance through other foods Oils
It may make everything taste better BUT… Eat in moderation Avoid processed sugar like candy Avoid sodas and sugary drinks Try to get natural sugars from fruits Sugars
Visit the governments website for more info Click Here Click Here My Plate Info Click Here Click Here For More Info