NutritionTom Cocivera

9th Grade

Obtained through food Energy we need to function Materials we need to function Foods we eat can be GOOD or BAD

What is Nutrition?

Carbohydrates Proteins Fats Minerals Vitamins Water

Nutrients

Energy making Nutrients

EssentialMust take in through

food

Grains

Simple Carb

Complex

Carb

• Choose Complex Carbs whenever you can• Whole wheat over white bread• Whole wheat pasta over regular pasta• Look for Whole Grains on labels

Energy filled 4 calories per gram Either Simple or Complex Simple are high in sugar Complex are better choice Breads, Pastas, Grains, Oatmeal, Rice Etc. At LEAST half the grains should be whole

Carbohydrates

Energy Nutrient 4calories per gram Aids in growth and development Lean Meats such as

Beef Pork Chicken

Beans, nuts, seafood are good sources too

Proteins

Energy 9 calories per gram Want in moderation Try to choose Healthy fats such as

Avocado, Peanut Butter, Leaner Meats Instead of

Fast Food, processed foods, fried foods

Fats

Fatty Foods to Avoid

I wish I chose fruit instead!

Vitamin A helps eyes, bone growth Found in Milk, carrots, sweat potatoes

Vitamin D helps teeth, bones Found in milk, enriched cereal, tuna

Vitamin E helps as antioxidant Found in sunflower oil, mayonnaise, wheat

germ Vitamin K helps blood clotting and bone

Found in cabbage, spinach, soybeans

Vitamins

Varies by age, activity level Around 2,000-2,500 calories per day 45-65% of calories from carbs 20-35% from fat 10-35% from protein

Daily Caloric Intake

Vitamin C helps blood vessels, bone growth, immune system Found in oranges, broccoli, strawberries

B Vitamins Multiple vitamins that aid in metabolism Found in milk, cheeses, potatoes

Vitamins Cont

Replaced MyPyramid in 2011 Divided into food groups Easier to visualize

Choose MyPlate

According to Choose MyPlate Boys 2 cups per day Girls 1.5 cups per day Stick to whole fruits Limit fruit juice to half of total fruits

Fruits

Half the plate should be veggies Boys 3 cups Girls 2.5 cups That’s about 3 cooked vegetables Variety of colors Dark greens, red and orange veggies, beans

Vegetables

Eat your

veggies

!

Choose lean proteins Try not to add fat Fish, chicken, beef, nuts, beans Boys 6.5 ounces Girls 5 ounces A small steak or hamburger = 1 oz

ProteinsChoose Smart

Proteins!

Make half whole grains Cereals, pasta, bread, bagels Boys 8 ounces Girls 6 ounces A slice of bread, 1 cup of cereal = 1 oz

Grains Avoid White and Refined

Breads!

Choose low fat or fat free Boys and Girls 3 cups Milk, yogurt, cheese Look for fat free and fortified

Dairy

Oils are found in Nuts Seafood Cooking oil Salad Dressings

Get daily allowance through other foods

Oils

It may make everything taste better BUT… Eat in moderation Avoid processed sugar like candy Avoid sodas and sugary drinks Try to get natural sugars from fruits

Sugars

Visit the governments website for more info Click Here My Plate Info Click Here

For More Info

http://www.nutrition.gov http://www.choosemyplate.gov

Citations