1. CREATED BY:CHRISTINA FERRAIUOLO TEGAN BISSELL PRESENTED BY: CHRISTINA FERRAIUOLO CARLY LAURAINE Nutrition 101

2. Objectives To: Find out what you want to learn Introduce helpful tools: MyPlate + SuperTracker Food groups Serving Sizes Basic nutrition topics Goals of the program

3. What do you want to learn? Examples: Tools when eating at a restaurant Healthy Recipes Sports nutrition Eating healthy on a budget How to read the nutrition facts panel Weight loss and fad diets How to eat more vegetables

4. Food and Fitness Tracker Food-a-pedia Fitness tracker Food tracker Weight management Goals Reports

5. MyPlate Nutrition Information: http://www.choosemyplate.gov/ Food and Fitness Tracker: https://www.supertracker.usda.gov/default.aspx Lets create a profile!

6. Food groups Fruit Vegetables Grains Protein Dairy Oils (not a food group) *Empty Calories- NOT a food group

7. Fruits Fruits can be canned, frozen, puree or whole forms. 100% fruit juice or dried fruits count in this category but often have a lot more sugar because they are a concentrated source. Make half your plate fruits and vegetables!

8. What counts as a cup? 1 small apple, 1 cup of apple sauce or ¼ cup dried apple is one fruit serving. 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group. ½ cup of 100% juice is one fruit serving. http://www.choosemyplate.gov/food-groups/fruits_counts_table.html

9. Vegetables Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed. Vegetables are organized into 5 subgroups, based on their nutrient content.

10. 5 groups of vegetables! Dark greens: Broccoli, leafy greens, romaine lettuce, and spinach. Beans and Peas: Black beans, lentils, and split peas. Starchy: Potato, green peas, corn, plantains. Red and Orange: Carrots, acorn and butternut squash, tomatoes, and red bell peppers. Others: Artichoke, avocado, beets, cabbage, cauliflower, celery and onions.

11. What counts as a cup? 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the Vegetable Group. 1 cup of raw broccoli, ½ cup of cooked broccoli and 2 cups of raw spinach are all considered one serving of vegetables. http://www.choosemyplate.gov/food- groups/vegetables_counts_table.html

12. Grains Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. Grains are divided into 2 subgroups: 1.Refined 2.Whole grains

13. Whole Grains Whole grain bread Brown rice Oatmeal Whole corn meal

14. Refined Grains A whole grain is processed by removing the bran and the germ and is then called a refined grain. Only the endosperm remains intact and the bread is enriched with vitamins that were lost in the refining process. Examples are white bread, white rice and white flour.