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The Basics of Nutrition

Basic Nutrition• Nutrition: The study of how your body uses

the food that you eat

• Nutrient: a chemical substance in food that helps maintain the body

The Six Basic Nutrients• Carbohydrates• Protein• Fat• Vitamins• Minerals• Water

calories• Calories: a unit of energy that is

consumed through eating and drinking.– Calories can also be used up through

physical activity and daily body functions– People’s different calorie needs are

determined by their age, gender, and activity level.

How it Works• When you eat, your body breaks down

food into liquid through the process known as digestion.

• As food is digested, nutrients are absorbed into the blood, which carries the nutrients to where they are needed in the body.

• The calories are what give your body energy. Too many can turn into unwanted fat.

How it works• Each food group provides some, but not

all of the nutrients you need.• No one single food or food group can

provide all the nutrients. • Eat a variety of foods to ensure you get all

the nutrients.

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MyPlate• MyPlate was released in June 2011.

myplate

Grains Group1. Choose 100% whole grain cereals,

breads, crackers, rice and pasta.

2. Check the ingredients list on food packages to find whole grain foods.

Key Consumer Message:

Make half your grains whole grains.

Protein Group1. Choose a variety of different protein

sources. (seafood, beans and peas, nuts, lean meats, poultry and eggs)

2. Try grilling, broiling, poaching or roasting. These methods do not add extra fat.

Key Consumer Message:

Keep meat and poultry portions small and lean

Vegetables Group

1. Choose fresh, frozen, canned or dried.

2. Eat red, orange and dark greenvegetables in main and side dishes. (they have a higher nutrient content)

Key Consumer Message:

Eat red, orange and dark green vegetables

Fruits Group1. Make half your plate fruit and veggies.

2. Use as snacks, salads or desserts.3. Choose whole or cut up fruits more often than fruit juice. (They have more added sugar)

Key Consumer Message:

Make half your plate fruits and vegetables

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Dairy Group• Choose low-fat or fat-free dairy products

more often– Low-fat or fat-free dairy products have the

same amount of calcium and other essential nutrients as whole milk, but less fat and calories.

Key Consumer Message:

Switch to low-fat or fat free dairy products

Dietary Guidelines

Dietary Guidelines• Revised every 5 years.• Last revised in 2015.• Just guidelines to follow for a healthier life.• Use the Dietary Guidelines Info Page to fill

out the rest of your packet.

Exercise!!