1. Nutrition, Food Pyramid & Nutrition Labels
General Terms:
______________: The process by which your body takes in and uses food.
______________: A unit of heat used to measure the energy your body uses and the energy it receives from food.
______________: Substances in food that your body needs to grow, repair itself, and to supply you with energy.

2. Nutrients that Provide Energy
______________: Starches and sugars found in foods which provides your body with its main source of energy.
______________– Are sugars, found in fruit such as fructose.
______________– (or starches) Grains, breads, pastas, beans, and root vegetables (potatoes)
______________– Food high in fiber can help eliminate waste through the digestive system. Fruits, vegetables, whole grains, nuts, seeds…
______________: Are nutrients that the body uses to build, repair, and maintain its cells & tissues.
Animal sources such as meats, eggs, and dairy products.
Also, can be found in soy products.

3. ______________: Nutrients that provide energy and dissolve and carry certain vitamins to cells.
______________Fats – Found in vegetable oils, nuts and seeds
______________Fats - Mostly in animal based founds, such as meat and dairy products.
______________Fats - (Unhealthy) Found in margarine, many snack foods, packaged baked goods (cookies, crackers, & chips)

4. Other types of Nutrients… These do not provide energy, but perform a wide variety of body functions
______________– Compounds found in food that helps regulate many body processes.
Water ______________– need to dissolve in water before your body can absorb them
B & C
Fat ______________- dissolve in fat and can be stored in your body.
A, B, E, & K
USGF.gov

5. Water Soluble
__________- helps maintain healthy _____________ cells and red blood cells
Fish, red meat, poultry, milk, cheese, and eggs.
__________- It's essential for healthy bones, teeth, gums, and blood vessels. Aids in wound healing, and contributes to ______________function.
Red berries, kiwi, red and green bell peppers, tomatoes, broccoli, spinach, and oranges

6. Fat Soluble
____- Prevents eye problems, promotes a healthy immune system, is essential for the growth and development of cells, and keeps skin healthy.
Milk, eggs, liver, fortified cereals, darkly colored orange or green vegetables
____ - Strengthens bones because it helps the body absorb bone-building calcium.
Sunlight, egg yolks, fish oils, and fortified foods like milk.
____ – Is an antioxidant which helps protect cells from damage and the health of red blood cells.
Vegetable oils, nuts, and green leafy vegetables
____ - Essential for the functioning of several proteins involved in blood clotting
Green leafy vegetables and some vegetable oils (soybean, cottonseed, canola, and olive) are major contributors of dietary vitamin K

7. Minerals Elements found in __________ that are used by the body.
______________- vital for building strong bones and teeth.
Dairy, broccoli and dark green, leafy vegetables, & soy foods
______________– Helps to maintain water balance, aids in nerve and muscle transmission.
Table salt, shellfish, organ meats, carrots and beets
______________-Helps with muscle and nervous system function and maintain the balance of water in the blood and body tissues.
Broccoli, potatoes (with skins), green leafy vegetables, citrus fruits, bananas, & dried fruits
______________- Helps red blood cells carry oxygen to all parts of the body
Liver, red meat, eggs, and green leafy vegetables

8. ______________
Essential for most body functions and all of the body cells contain water.
Up to ______ percent of our body weight comes from water.
Up to _____ percent of the human body is water.
The __________ is composed of 70 percent water
The __________ are nearly 90 percent water.
About 83 percent of our __________ is water.

9. The Food Pyramid
An interactive guide to __________ eating and active living.
This provide advice for people _____ years and older about how good dietary habits can promote health and reduce risk for major ________ diseases.
MyPyramid helps individuals use the Dietary Guidelines to:
Make smart choices from every food group
Find balance between food and physical activity.
Get the most __________ out of calories.
Stay within daily calorie needs.

11. FOOD LABELS

12. The Serving Size
The size of the serving on the food package influences the number of calories and all the nutrient amounts listed on the top part of the label.)
In the sample label, one serving of macaroni and cheese equals one cup. If you ate the whole package, you would eat two cups. That doubles the calories and other nutrient numbers on the label.

13. Calories and Calories From Fat
Many Americans consume more calories than they need without meeting recommended intakes for a number of nutrients.
The calorie section of the label can help you manage your weight (i.e., gain, lose, or maintain.)
In the example, there are 250 calories in one serving of this macaroni and cheese.
How many calories from fat are there in ONE serving? What if you ate the whole package content?

14. The Nutrients
The nutrients listed first are the ones Americans generally eat in adequate amounts, or even too much.
They are identified in yellow as Limit these Nutrients.
Eating too much fat, saturated fat, trans fat, cholesterol, or sodium may increase your risk of certain chronic diseases, like heart disease, some cancers, or high blood pressure.

15. The Nutrients…How Much?
Most Americans don't get enough dietary fiber, vitamin A, vitamin C, calcium, and iron in their diets.
They are identified in blue as Get ____________ of these Nutrients.
Eating enough of these nutrients can improve your _______ and help _______ the risk of some diseases and conditions.

16. The Percent Daily Value
This guide tells you that 5% DV or less is low for all nutrients.
As the Quick Guide shows, 20% DV or more is high for all nutrients.
Yellow numbers: try and stay ___ 5%
Blue try and reach at or ___ 20%

17. Handouts & Videos Videos Handouts 1 Day food diary Nutrition Label
Nutrition Choices for young adults
Good nutrition made easy
Human Nutrition
Smart Shopping for Good nutrition
Your Nutrition Style: Personalizing the Pyramid
Handouts
1 Day food diary
Nutrition Label