Foods INutrition Unit

Nutrient Dense Foods…what does it all mean?

Nutrient-dense foods have a high nutrient/ low calorie ratio. Meaning they are rich in nutrients when

compared to their calorie content such as fresh fruits, vegetables, and whole grains.

Grains

(Dietary Fiber, B vitamins)

Any food made from wheat, rice, oats, cornmeal, or barley.• Examples: bread, pasta,

oatmeal, and cereals Misc. Fact: Most

products are “refined”…check for the word “WHOLE”.

Whole Grains

Vs. Refined Grains

Entire grain kernel

Removes bran & germ

Whole Wheat

White Flour

Oatmeal White Rice

Brown Rice White Bread

Make Half Your Grains Whole Make at least half the grains you eat

whole grains.• Eat three or more whole-grain foods

each day (for a 2,000 calorie diet). Have the remainder come from

enriched grain products. Refined grains are milled- the bran

and germ are removed –so are many of the B vitamins, iron, and fiber.• Refined grains can be enriched.

Certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back in. Fiber is not added back to most enriched grains.

Proteins

(Vitamins, Minerals, Oils)

All foods from meat, poultry, fish, dry beans/peas, eggs, or nuts/seeds.• Examples: beef, chicken,

eggs, black beans, almonds, tuna, and shrimp.

Misc Fact: Most meat/poultry choices should be leans or low-fat (75-80%). Liver and organ meats are high in cholesterol while processed meats are high in sodium.

Meats Poultry Eggs

Pork, deer, beef

Chicken, turkey, duck

Chicken, duck

Fish Nuts/ Seeds

Dry Beans/ Peas

Catfish, salmon,

swordfish

Cashews, sunflower

seeds

Black beans/ tofu,

soybeans

Go Lean with Protein Eat 5.5 oz of meat & beans a day

(based on 2,000 calorie diet). 1 oz. from the meat & beans

group =• 1 oz. lean meat, poultry, or fish• 1 egg• 1 tbsp. peanut butter• ¼ cup cooked dry beans or peas• ½ oz. nuts or seeds

Make lean choices Vary your choices. Try fish, eggs,

beans, peas, nuts, and seeds. Bake, broil, or grill meat.

Dairy

(Vitamins, Minerals)

Any fluid milk products and other food made from milk.• Examples: ice cream,

pudding, cheese, milk, yogurt.

Misc. Fact: Cream cheese, cream, and butter have little to no calcium… therefore they are not part of the milk group. Most choices should be low-fat or fat-free.

Milk Cheese Yogurt

Skim Cheddar Fat-Free

1% Swiss Low-Fat

2% Mozzarella Whole

Whole

Get Calcium-Rich Foods Eat or drink 3 cups from the

milk group every day (based on 2,000 calorie diet).

1 cup from the milk group =• 1 cup milk (8 oz.)

• 1 cup yogurt

• 1.5 oz. natural cheese (the size of two dominoes)

• 2 oz. processed cheese (two slices)

Choose fat-free or low-fat.

Get Rich with Calcium by Choosing Dairy

Adults and children over age 9:• 3 cups (8 oz. each, total of 24 oz.) per day of fat-free

or low-fat milk or milk products, such as:• 1 cup yogurt• 1.5 oz. natural cheese

Children ages 2 to 8:• 2 cups per day

Vegetables

(Vitamins, Minerals)

Any vegetable or 100% vegetable juice.• Examples: vegetables

may be raw, cooked, fresh, frozen, canned, or dried.

Misc. Fact: Vegetables are organized into 5 subgroups based on Nutrient content.

Dark Green

Orange Starchy

Broccoli Pumpkin Corn

Romaine Lettuce

Carrots Potatoes

Dry Beans Misc. Vegetables

Kidney Beans

Cauliflower

Black Eyed Peas

Mushrooms

Vary Your Veggies Eat 2 ½ cups of veggies a day

(based on 2,000 calorie diet). • Fresh, frozen, canned, dried

vegetables, or vegetable juice.• 1 cup raw or cooked vegetables is

about the size of a clenched fist.• 2 cups of leafy greens = 1 cup in the

vegetable group. Select from all 5 vegetable

subgroups several times a week.• Dark Green• Orange• Legumes• Starchy• Other

Fruits

(Vitamins, Minerals)

Any fruit or 100% fruit juice.• Examples: fresh,

canned, frozen, or dried.

Misc. Fact: Fruit may be whole, cut-up, or pureed.

Melons Berries Citrus

Cantaloupe

Cherries Oranges

Tropical Pomes Drupes

Bananas Apples Peaches

Focus on Fruits Eat 2 cups of fruit a day

(based on a 2,000 calorie diet).

1 cup from the fruit group =• 1 cup fruit

• 1 cup 100% fruit juice

• ½ cup dried fruit Select fresh, frozen, canned,

or dried fruit, more often than fruit juice.

Think color! The more color, the more nutrients!

Oils

Monounsaturated fats are healthy oils and can decrease cancers, diabetes, obesity, heart disease, etc.…examples are:

Olive Oil Canola Oil

FYI…”Blend” oils like Crisco do NOT contain trans fatty acids

10 Tips to a Great Plate

1. Balance calories.

2. Enjoy your food, but eat less.

3. Avoid oversized portions.

4. Foods to eat more often.

5. Make half your plate fruits and vegetables.

6. Switch to fat-free or low-fat (1%) milk.

7. Make half your grains whole grains.

8. Foods to eat less often.

9. Compare sodium in foods.

10. Drink water instead of sugary drinks.

http://www.choosemyplate.gov/foodgroups/downloads/TenTips/DGTipsheet1ChooseMyPlate.pdf