3. Nutrients - provide nourishment Carbo- hydrates ProteinFats Vitamins MineralsWater

4. Carbohydrates Made up of 2 groups: simple & complex Simple = Sugar Complex = starch Most calories should come from complex. Burned 1 st for energy!

5. Made up of amino acids 9 essential amino acids Helps build and repair tissues Burned 2 nd for energy Key for muscle repair Protein

6. Saturated fats are solid at room temperature Unsaturated fats are liquid at room temperature Cholesterol is produced by our body but also comes from fatty foods LDL = BAD cholesterol HDL =GOOD cholesterol Fats

7. Vitamins Divided into 2 groups: Fat soluble – dissolve in fat and CAN be stored in your body. Water soluble – dissolve in water and CAN NOT be stored in your body. Helps build the immune system!

8. Minerals Aid in enzyme activity Helps in bone formation

9. Water Used in EVERY body function Cushions major organs 60% of our body is made up of water Recommended to have at least eight 8oz glasses of water a day, depending on your activity level!

11. Age Gender Physical activity

12. Whole grains & Refined grains Whole grains contain entire grain kernel, more nutrients. Half your grain intake should be from whole grains. (Whole wheat, brown rice, oatmeal) Refined grains have been milled. Finer texture and longer shelf life, but… …not as many nutrients (white bread, flour & rice) Grains

13. Recommended amt. for those doing less than 30 min. physical activity daily. Girls 14 – 18 yr. old 6 oz. Boys 14 - 18 yr. old 8 oz. Grains

14. What counts as an ounce? 1 Mini Bagel 1 slice of bread 5 crackers 3 cups popcorn ½ cup cooked rice ½ cup cooked pasta 1 small tortilla

15. Vegetables Provides vitamins and minerals, good for immune system Veg. cooked, raw, fresh, frozen or canned. 100% Veg. juice included Half your plate should be fruits and veggies!

16. Recommended amt. for those doing less than 30 min. physical activity daily. Girls 14 – 18 yr. old 2.5 cups Boys 14 - 18 yr. old 3 cups Vegetables

17. Tomatoes… Fruit or Vegetable?

18. What counts as a cup? 3 spears broccoli 1 2 baby carrots 2 stalks celery 1 medium baked potato 1 large green pepper 1 large ear of corn 1 large tomato

19. 100% fruit juice, fresh, frozen, canned or dried Good for Immune system Provides vitamins & minerals Fruits

20. Recommended amt. for those doing less than 30 min. physical activity daily. Girls 14 – 18 yr. old 1.5 cups Boys 14 - 18 yr. old 2 cups Fruits

21. What counts as a cup? 1 small apple 1 large banana 32 grapes 1 large orange ½ cup any dried fruit 1 medium grapefruit 8 large strawberries

22. Dairy Provides fats & minerals Look for Calcium rich Milk, Yogurt, Cheese Fat free or Low fat is best, 1% Good for building strong bones!

23. Recommended amt. for those doing less than 30 min. physical activity daily. Girls 14 – 18 yr. old 3 cups Boys 14 - 18 yr. old 3 cups Dairy

24. What counts as a cup? 1 small yogurt ½ pint of milk 2 cups cottage cheese 1/3 cup shredded cheese 2 slices of cheese 1 scoop ice cream = 1/3 cup

25. Provides Protein & Vitamins Meat, chicken, fish, dried beans, eggs, nuts Avoid meat high in saturated fat, takes away from the protein. Good for repairing muscles and building blocks for bones Protein

26. Recommended amt. for those doing less than 30 min. physical activity daily. Girls 14 – 18 yr. old 5 oz. Boys 14 - 18 yr. old 6.5 oz. Protein

27. What counts as an ounce? 1 small steak 2 Tbsp hummus 1 egg 1 Tbsp Peanut Butter ¼ cup of cooked beans 1 sandwich slice of turkey ½ oz. of nuts and seeds