nutrients food pyramid reading food labels
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CHAPTER 5: NUTRITION. Nutrients Food Pyramid Reading Food Labels. OLD NUTRITION GUIDELINES. FOOD GUIDE PYRAMID. NEW NUTRITION GUIDELINES. SAMPLE MEALS. BREAKFAST Creamy oatmeal (cooked in milk): ½ cup uncooked oatmeal 1 cup fat-free milk 2 Tbsp raisins 2 tsp brown sugar - PowerPoint PPT PresentationTRANSCRIPT
NutrientsFood Pyramid
Reading Food Labels
CHAPTER 5: NUTRITION
OLD NUTRITION GUIDELINESFOOD GUIDE
PYRAMID
NEW NUTRITION GUIDELINES
BREAKFAST Creamy oatmeal (cooked
in milk): ½ cup uncooked oatmeal
1 cup fat-free milk 2 Tbsp raisins
2 tsp brown sugar
Beverage: 1 cup orange juice
LUNCH Taco salad:
2 ounces tortilla chips 2 ounces cooked ground
turkey 2 tsp corn/canola oil (to cook
turkey) ¼ cup kidney beans*
½ ounce low-fat cheddar cheese
½ cup chopped lettuce ½ cup avocado
1 tsp lime juice (on avocado) 2 Tbsp salsa
Beverage: 1 cup water, coffee, or tea**
DINNER Spinach lasagna roll-ups:
1 cup lasagna noodles(2 oz dry)
½ cup cooked spinach ½ cup ricotta cheese
1 ounce part-skim mozzarella cheese
½ cup tomato sauce* 1 ounce whole wheat roll
1 tsp tub margarine
Beverage: 1 cup fat-free milk
SNACKS 2 Tbsp raisins
1 ounce unsalted almonds
SAMPLE MEALS
1. CARBOHYDRATES2. FIBER3. PROTEIN4. FATS
NUTRIENTS
NUTRIENTSWhat Are… The Role of… Example
Carbohydrates
Fiber
Proteins
Fats
Cholesterol
Vitamins
Minerals
CARBOHYDRATESDEFINITION:
ARE THE STARCHES AND SUGARS PRESENT IN
FOODS
SIMPLE:-SUGARS
-FRUCTOSE & LACTOSE-FOUND IN FRUIT & MILK
COMPLEX:-STARCHES
-FOUND IN WHOLE GRAINS, SEEDS,
NUTS, POTATOES
What are… The Role of… Example
FIBERDEFINITION:
IS AN INDIGESTIBLE COMPLEX CARBOHYDRATE THAT IS FOUND IN
THE TOUGH, STRINGY PARTS OF VEGETABLES, FRUITS, AND WHOLE
WHOLE GRAINS
What are… The Role of… Example
PROTEINS DEFINITION:NUTRIENTS THAT HELP BUILD AND MAINTAIN
BODY CELLS AND TISSUE
COMPLETE PROTEIN-ALL 9 ESSENTIAL AMINO ACIDS
-FOUND IN FISH, MEAT, POULTRY, EGGS, MILK, CHEESE, YOGURT
INCOMPLETE PROTEIN-LACK ONE OR MORE OF ESSENTIAL AMINO ACIDS-FOUND IN BEANS, PEAS, NUTS, WHOLE GRAINS
What are… The Role of… Example
FATSDEFINITION:
FATS ARE A TYPE OF LIPID, WHICH IS A FATTY SUBSTANCE THAT DOES NOT
DISSOLVE IN WATER
SATURATED FATS-ANIMAL FATS (EGGS YOLK, BEEF, PORK)
-TROPICAL OILS (COCONUT OIL)
UNSATURATED FATS-OLIVE OIL, CANOLA OIL
What are… The Role of… Example
What are… The Role of… Example
What are… The Role of… Example
What are… The Role of… Example
WHAT NUTRIENTS ARE IN THE HAMBURGER BUN?
WHAT FOOD GROUP IS THE HAMBURGER BUN?
CARBOHYDRATES
GRAINS
WHAT NUTRIENTS ARE IN THE LETTUCE?
WHAT FOOD GROUP IS THE LETTUCE?
FIBER
VEGETABLES
WHAT NUTRIENTS ARE IN THE TOMATOES?
WHAT FOOD GROUP IS THE TOMATOES?
FIBER
VEGETABLE
WHAT NUTRIENTS ARE IN THE HAMBURGER MEAT?
WHAT FOOD GROUP IS THE HAMBURGER MEAT?
PROTEIN
PROTEIN
A serving is a specific amount of food defined by common measurements, such as cups or tablespoons.
A portion is the amount of food you put on your plate.
A = non-fat milkB = low-fat milk
If eggs had a nutrition label
One medium orange or apple is the size of a tennis ball, which equals 60 calories.
FRUIT SERVINGS
Half a cup of cooked carrots is equal to the size of a baseball
Raw leafy spinach is equal to two baseballs and is equal to one serving of vegetables.
VEGETABLE SERVINGS
Half a cup of whole-grain cooked pasta is about the same size as a hockey puck and equals one carbohydrate serving, or about 70 calories
CARBOHYDRATE SERVINGS
Two-thirds of a cup of low-fat cottage cheese is about the
same as four dice and equals one protein/dairy serving, or
about 110 calories.
One and a half to 2 ounces of low-fat hard cheddar cheese is about the same size as three to four dice and equals one
protein/dairy serving, or about 110 calories.
DAIRY SERVINGS
PROTEIN SERVINGS
A 2.5-ounce piece of cooked skinless chicken is about the same size as two-thirds of a
deck of cards and equals one protein/dairy serving, or about 110 calories.
A 2-ounce patty of cooked lean hamburger is about the same size
as two-thirds of a deck of cards and equals one protein/dairy
serving, or about 110 calories.
Two teaspoons of regular mayonnaise are about the same
size as two dice and equal one fat serving, or about 45 calories.
It's easy to overestimate a serving of almonds and other nuts because they're so small. Just seven whole almonds (or 4 teaspoons slivered) equal one fat serving, or about 45
calories.
FAT SERVINGS
as
How would you be able to use what you learned about serving sizes in this type of
Thinking Map (Bridge Map)?
Do one for each Food Group: Vegetable, Fruit, Protein, Grains, Dairy.
Relating Factor: __________________
