2 What is Nutrition?The process of providing or obtaining the food necessary for health and growth
3 Why is Nutrition Important? Nutrition focuses on how diseases, conditions and problems can be prevented or lessened with a healthy diet. Nutrition also involves identifying how certain diseases, conditions or problems may be caused by dietary factors, such as poor diet (malnutrition), food allergies, metabolic diseases, etc.
5 Vegetables Eat more red, orange and dark green vegetables. (2.5 Cups every day)Eat more red, orange and dark green vegetables.Add beans or peas to side dishes or serve as a main dish.Fresh, frozen, or canned vegetables all count! Choose reduced-sodium or no-salt added canned vegetables.What counts as a cup?1 cup of raw or cooked vegetables or vegetable juice2 cups of leafy salad greens½ baseball= 1 veggie serving
6 FrUiTs Use fruits as snacks, salads, and desserts. (2 Cups every day)Use fruits as snacks, salads, and desserts.At breakfast, top your cereal with bananas or strawberries, add blueberry to pancakes.Buy dry, frozen, or canned (in water or100% juice), or fresh fruitsBuy 100% fruit juice!What counts as a cup?1 cup of raw or cooked fruit100% fruit juice½ cup dried fruit
7 Grains(6 ounces every day)Substitute whole grain choices for refined grain breads, bagels, rolls, breakfast cereals, crackers, rice and pasta.Look for the words “whole” or “whole grain” on the ingredients label.Select products that list whole grain first on the list of ingredients.What counts as an ounce?1 slice of bread½ cup of cooked rice, cereal, or pasta1 ounce of cereal
8 Dairy What counts as a cup? (3 Cups every day)Choose skim (fat-free) or 1% (low-fat) milk. They have the same amount of nutrients but less fat and calories.Top fruits, salads, and baked potatoes with low-fat yogurt.Try lactose-free or soy milk if you are lactose intolerantWhat counts as a cup?One cup of milk, yogurt, or fortified soy milk1.5 ounces natural or 2 ounces processed cheese
9 Protein(5.5 Ounces every day)Eat a variety of foods from the protein group like seafood, beans, peas, nuts, lean meat, poultry, and eggsMake seafood your protein twice a weekTrim or drain fat from meat and remove skin from poultry to cut fat and caloriesWhat counts as an ounce?One ounce of lean meat, poultry, or fishOne egg1 tablespoon of peanut butter½ ounce nuts/seeds¼ cup beans or peas
12 Don’t forget to exercise! Regular exercise can prevent or lower the risks of developing cholesterol, high blood pressure, obesity, diabetes, colon cancer and stroke.Physical activity also promotes psychological well-being. It reduces the risk of depression and lowers stress levels.The American Heart Association recommends at least a half-hour of moderate or vigorous physical activity on most days for healthy people.
13 Do you need help understanding your nutritional needs? UNC Charlotte has a Registered Dietitian (RD) available to students at no cost for help with healthy eating, managing body weight, overcoming an eating disorder, or simply eating healthy on campusKatie Powers M.S. RD CSSD LDN 704‑687‑7382