3. What Is Nutrition? -The study of how your body uses the food that you eat.

4. What is a Nutrient A nutrient is a chemical substance in food that helps maintain the body. Some provide energy. All help build cells and tissues, regulate bodily processes such as breathing. No single food supplies all the nutrients the body needs to function.

5.  Vitamins  Minerals  Water  Protein  Carbohydrates Sugars Starches Cellulose  Fats

6. Nutrients that have Calories: Proteins Carbohydrates Fats

7. Definition of a Calorie: o A unit of measure for energy in food

8. Calories per gram: Protein 1 Gram = 4 calories Carbohydrates 1 Gram = 4 calories Fat 1 Gram = 9 calories

9. Variables which affect nutrient needs: 1. Age 2. Gender 3. Activity Level 4. Climate 5. Health 6. State of nutrition

10. Aim for Fitness 1. Aim for a healthy weight

11. 2. Be physically active each day

12. Build a Healthy Base 3. Let the pyramid guide your choices 4. Choose a variety of grains daily, especially whole grains 5. Choose a variety of fruits and vegetables daily. 6. Keep food safe to eat.

13. Choose Sensibly 7. Choose a diet that is low in saturated fat and cholesterol and moderate in total fat 8. Choose beverages and foods to moderate your intake of sugars 9. Choose and prepare food with less salt 10. If you drink alcoholic beverages do so in moderation

14. One Week Menu Plan

15. DAYBREAKFASTLUNCHDINNER Sunday Fresh fruit in season Scrambled egg Wholegrain toast Milk Vegetable soup Salmon sandwich Orange Milk Chuck pot roast Roast potatoes Carrots Wholegrain bread Chocolate pudding Monday Apple juice Cold whole grain cereal, with milk Toast Beef sandwich Coleslaw Fresh fruit in season Baked beans Tomato slices Whole wheat bread Pears with vanilla pudding Tuesday ½ grapefruit Wholegrain toast Cheddar cheese Tomato soup Peanut butter and banana on toast Milk Meat loaf Cabbage Mashed potatoes Wholegrain bread Apple crisp Wednesday Orange juice Hot oatmeal made with milk Wholegrain toast Split pea soup Wholegrain bread Carrot sticks Milk Roast Chicken Baked potatoes Green beans Whole wheat bread Yogourt

16. Thursday Fresh fruit in season Peanut butter on wholegrain toast Milk Macaroni & cheese Lettuce, Tomato Apple juice Stir fried chicken & vegetables Rice Oatmeal cookies Fresh fruit in season Friday Orange Boiled egg Wholegrain toast Milk Tuna casserole Carrot sticks Banana Milk Spaghetti with meat and tomato sauce whole wheat bread Canned pineapple Saturday Orange juice Cold whole grain cereal with milk Peanut butter on Toast Vegetable omelet Wholegrain bread Canned peaches Milk Take out pizza Tossed salad Frozen yogurt