1. Nutrition Unit
Foods I

2. What are your thoughts?

3. Nutrient Dense Foods…what does it all mean?
Nutrient-dense foods have a high nutrient/ low calorie ratio. Meaning they are rich in nutrients when compared to their calorie content such as fresh fruits, vegetables, and whole grains.

4. Grains (Dietary Fiber, B vitamins)
Any food made from wheat, rice, oats, cornmeal, or barley.
Examples: bread, pasta, oatmeal, and cereals
Misc. Fact: Most products are “refined”…check for
Whole Grains
Vs.
Refined Grains
Entire grain kernel
Removes bran & germ
Whole Wheat
White Flour
Oatmeal
White Rice
Brown Rice
White Bread

5. Make Half Your Grains Whole
Make at least half the grains you eat whole grains.
Eat three or more whole-grain foods each day (for a 2,000 calorie diet).
Have the remainder come from enriched grain products.
Refined grains are milled- the bran and germ are removed –so are many of the B vitamins, iron, and fiber.
Refined grains can be enriched. Certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back in. Fiber is not added back to most enriched grains.

6. Proteins (Vitamins, Minerals, Oils)
All foods from meat, poultry, fish, dry beans/peas, eggs, or nuts/seeds.
Examples: beef, chicken, eggs, black beans, almonds, tuna, and shrimp.
Misc Fact: Most meat/poultry choices should be leans or low-fat (75-80%). Liver and organ meats are high in cholesterol while processed meats are high in sodium.
Meats
Poultry
Eggs
Pork, deer, beef
Chicken, turkey, duck
Chicken, duck
Fish
Nuts/ Seeds
Dry Beans/ Peas
Catfish, salmon, swordfish
Cashews, sunflower seeds
Black beans/ tofu, soybeans

7. Go Lean with Protein
Eat 5.5 oz of meat & beans a day (based on 2,000 calorie diet).
1 oz. from the meat & beans group =
1 oz. lean meat, poultry, or fish
1 egg
1 tbsp. peanut butter
¼ cup cooked dry beans or peas
½ oz. nuts or seeds
Make lean choices
Vary your choices. Try fish, eggs, beans, peas, nuts, and seeds.
Bake, broil, or grill meat.

8. Dairy (Vitamins, Minerals)
Any fluid milk products and other food made from milk.
Examples: ice cream, pudding, cheese, milk, yogurt.
Misc. Fact: Cream cheese, cream, and butter have little to no calcium… therefore they are not part of the milk group. Most choices should be low-fat or fat-free.
Milk
Cheese
Yogurt
Skim
Cheddar
Fat-Free 1%
Swiss
Low-Fat 2%
Mozzarella
Whole

9. Get Calcium-Rich Foods
Eat or drink 3 cups from the milk group every day (based on 2,000 calorie diet).
1 cup from the milk group =
1 cup milk (8 oz.)
1 cup yogurt
1.5 oz. natural cheese (the size of two dominoes)
2 oz. processed cheese (two slices)
Choose fat-free or low-fat.

10. Get Rich with Calcium by Choosing Dairy
Adults and children over age 9:
3 cups (8 oz. each, total of 24 oz.) per day of fat-free or low-fat milk or milk products, such as:
1 cup yogurt
1.5 oz. natural cheese
Children ages 2 to 8:
2 cups per day

11. Vegetables (Vitamins, Minerals)
Any vegetable or 100% vegetable juice.
Examples: vegetables may be raw, cooked, fresh, frozen, canned, or dried.
Misc. Fact: Vegetables are organized into 5 subgroups based on Nutrient content.
Dark Green
Orange
Starchy
Broccoli
Pumpkin
Corn
Romaine Lettuce
Carrots
Potatoes
Dry Beans
Misc. Vegetables
Kidney Beans
Cauliflower
Black Eyed Peas
Mushrooms

12. Vary Your Veggies
Eat 2 ½ cups of veggies a day (based on 2,000 calorie diet).
Fresh, frozen, canned, dried vegetables, or vegetable juice.
1 cup raw or cooked vegetables is about the size of a clenched fist.
2 cups of leafy greens = 1 cup in the vegetable group.
Select from all 5 vegetable subgroups several times a week.
Dark Green
Orange
Legumes
Starchy
Other

13. Fruits (Vitamins, Minerals)
Any fruit or 100% fruit juice.
Examples: fresh, canned, frozen, or dried.
Misc. Fact: Fruit may be whole, cut-up, or pureed.
Melons
Berries
Citrus
Cantaloupe
Cherries
Oranges
Tropical
Pomes
Drupes
Bananas
Apples
Peaches

14. Focus on Fruits
Eat 2 cups of fruit a day (based on a 2,000 calorie diet).
1 cup from the fruit group =
1 cup fruit
1 cup 100% fruit juice
½ cup dried fruit
Select fresh, frozen, canned, or dried fruit, more often than fruit juice.
Think color! The more color, the more nutrients!

15. FYI…”Blend” oils like Crisco do NOT contain trans fatty acids
Monounsaturated fats are healthy oils and can decrease cancers, diabetes, obesity, heart disease, etc.…examples are:
Olive Oil
Canola Oil
FYI…”Blend” oils like Crisco do NOT contain trans fatty acids

16. 10 Tips to a Great Plate Balance calories.
Enjoy your food, but eat less.
Avoid oversized portions.
Foods to eat more often.
Make half your plate fruits and vegetables.
Switch to fat-free or low-fat (1%) milk.
Make half your grains whole grains.
Foods to eat less often.
Compare sodium in foods.
Drink water instead of sugary drinks.