1. Healthy Eating Patterns “Build a Healthy Plate”

2. Remember all food groups are important to good health. Each food group provides some, but not all of the nutrients you need. No one single food or food group can provide all nutrients. Eating a variety ensures you get all nutrients

3. Characteristics of Healthy Eating Patterns Reading and understanding food labels

4. Portion Control Enjoy your food, but eat less. Avoid oversized portions.

5. Foods to Reduce: Compare sodium in foods like soup, bread and frozen meals, and choose foods with the lower numbers. Drink water instead of sugary drinks.

6. Nutrients are substances found in food that are essential for growth and energy. There are SIX basic essential nutrients: – Carbohydrates – Lipids – Protein – Vitamins – Minerals – Water Intro to the Six Essential Nutrients

7. The functions & caloric value of the 6 nutrients Carbohydrates4 cal/per gramProvides Energy Lipids 9 cal/ per gram Carrier for vitamins A, D, E, and K. Reserve supply of energy Protects internal organs from shock and injury. Insulates the body from shock and temperature changes. Promotes healthy skin. Protein 4 cal/ per gram The primary function of protein is to build and repair body tissues Vitamins 0Prevents disease and keeps the body healthy Minerals 0Builds strong bones and teeth Water 0Carries water soluble vitamins. Carries waste through the body. Regulates body temperature through perspiration. Prevents dehydration. Dehydration occurs from lack of water

8. Individual Caloric Needs Each person’s caloric needs depends on age, gender and activity level. Gender & Age Daily Caloric Needs Daily Limit for Empty Calories Boys 9-131,800160 Boys 14-182,200265 Girls 9-131,600120 Girls 14-181,800160

9. Empty Calories Foods that have solid fats and added sugars add calories to food, but few or no nutrients. In some foods, like candies and sodas, ALL the calories are empty calories. A small amount of empty calories are okay, but most people eat far more than what is healthy. Gender & Age Daily Caloric Needs Daily Limit for Empty Calories Boys 9-131,800160 Boys 14-182,200265 Girls 9-131,600120 Girls 14-181,800160