2. By: Michele Ercolano

3. Nutrients  Nutrients in food support growth, maintenance, and repair of the body.  Deficiencies, excesses, and imbalances of nutrients bring on the disease of malnutrition.

4. Nutrients (cont)  Components of food required for the body’s functioning.  Roles Provides energy Building material Maintenance and repair Support growth

5. Six Classes of Nutrients  Water  Carbohydrate Energy nutrient 4cal/g  Fat (lipid) Energy nutrient 9 cal/g  Protein Energy nutrient 4 cal/g  Vitamins  Minerals

6. Elements of a Healthy Diet  Adequacy: get enough of essential nutrients  Balance: contains a good proportion of nutrients. No overemphasis of a food group  Calorie Control: choose foods to maintain ideal body weight  Moderation: eat any food in reasonable-size portions  Variety: eat different types of food to prevent boredom

7. 5 Food Groups  Grains  Vegetables  Fruits  Milk  Meat & Beans

8. Grains  Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product  Examples: Bread Pastas Oatmeal Breakfast cereals Tortillas grits Make at least half your grains whole grains.

9. Vegetables AAny vegetable or 100% vegetable juice VVegetable subgroups Dark green vegetables Red and orange vegetables Legumes Starchy vegetables Other vegetables Vary your veggies.

10. Fruits  Any fruit or 100% fruit juice!  Fruits may be fresh, canned, frozen or dried; and may be whole, cut up, pureed, raw or cooked. Make half your plate fruits and vegetables.

11. Milk  All fluid milk products and many foods made from milk. example: cheese & yogurt  Although cream cheese, cream, and butter are made from milk, they don’t count in the Milk group because they contain little or no calcium. Try to use fat- free or low-fat (1%) milk.

12. Meats & Beans  All foods made from beef, pork, poultry, fish, dry beans or peas, eggs, nuts, and seeds. Try to consume lean meats and poultry

13. How much should I eat everyday? GGrains 6 oz VVegetables 2 and half cups FFruits 2 cups MMilk 3 cups MMeats & Beans 5 and half oz

14. Oils  Are not a food group  They provide essential nutrients  Foods naturally high in oils: Nuts Olives Some fish Avocados Use Sparingly!!

15. Empty Calories  calories from solid fats and/or added sugars Solid fats: fats that are solid at room temperature Added sugars: are sugars and syrups that are added when foods or beverages are processed or prepared.  Ex. of where some empty calories come from: Cakes, cookies, pastries, and donuts Sodas, energy drinks Ice cream Sodas, energy drinks Drink water instead of sugary drinks.

16. Physical Activity  For health benefits, physical activity should be moderate or vigorous intensity.  Try to find your balance between food and exercise.  Get at least 30 minutes most days of the week.

17. Body Mass Index (BMI)  Body mass index is a measure of body fat based on height and weight that applies to adult men and women.  Categories Underweight = <18.5 Normal weight = 18.5–24.9 Overweight = 25–29.9 Obesity = BMI of 30 or greater Aim for a healthy weight!

18. Calculate your BMI How to Calculate Your B.M.I.: (weight in pounds / (height in inches x height in inches)) x 703

19. Tips!  Drink at least 8 glasses a water a day!  ALWAYS EAT BREAKFAST!  Limit sugars  Include green, orange, and yellow fruits and vegetables  Eat a variety of foods.  Balance calorie intake with energy output DONT FORGET …

20. More Tips!  Maintain an adequate calcium intake.  If you drink alcohol, do so in moderation.  Stay away from trans fats  Cut down on saturated fats  Eat foods that are high in fiber  Get your vitamins and minerals from foods, not from supplements.

21. Useful Websites!  http://www.choosemyplate.gov/ http://www.choosemyplate.gov/  http://www.wellnessletter.com/html/fw/fwNut01Healt hyDiet.html http://www.wellnessletter.com/html/fw/fwNut01Healt hyDiet.html  http://www.permanente.net/homepage/kaiser/pdf/61 28.pdf http://www.permanente.net/homepage/kaiser/pdf/61 28.pdf