Nutrition Tom Cocivera 9 th Grade

 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

  Citations