10.3 Nutrition

ChooseMyPlate.gov

Following Nutrition Guidelines

MyPyramid food guide system- designed to help

americans make healthful food choices.

ChooseMyPlate.gov- designed to be easier to eat

healthy.

Eat a variety of foods will help you get the

nutrients your body needs.

As teens you need to eat more fruits, vegetables

and grains. Most teens fall short in these areas.

My Plate Guidelines

How to build a healthy plate:

Make half of your plate fruits and vegetables.

Eat Red, Orange, and Dark -Green

Vegetables- Like tomatoes, sweet potatoes,

broccoli as your main side dishes.

Eat fruits, vegetables or unsalted nuts as

snacks they are natures original fast foods.

My Plate Guidelines

Make at least half your grains whole.

Choose 100 Percent whole grains, cereals,

breads and crackers, rice and pasta.

Check ingredients make sure says whole

grain not fortified grains.

My Plate Guidelines

Switch to Skim Milk or 1 Percent Milk.

These milks have the same amount of calcium

and other essential nutrients as whole milk

but less calories and fat.

Try as substitute: Calcium fortified soy

products like almond or soy milk.

My Plate Guidelines

Vary your protein food choices.

Twice a week make seafood your protein or

meat source.

Eat beans, which are a natural source of fiber

and protein.

Keep meat and poultry portions small and

lean.

Cut Back Foods High Fat, Sugar & Salt

Many people eat foods with too much solid

fats, added sugars and salt ( Sodium). Added

sugars and fats load foods with extra calories

you don't need. Too much sodium may

increase your blood pressure.

Choose foods and drinks with:

Little or no added sugars.

Drink Water instead of sugary drinks. About

10 packs of sugar in a can of soda.

Select fruit for dessert- eat sugary desserts

less often.

Choose 100 percent fruit juice instead of fruit

flavored drinks.

Look out for salt (sodium)

In the foods you buy.

Compare sodium in foods like soup, bread

and frozen meals- choose the meals with

lower number of sodium.

Add spices or herbs to season food without

adding salt.

Eat fewer foods that are high in fat

Make Major sources of saturated fat like:

cakes, cookies, ice cream, pizza, cheese,

sausages, and hot dogs- occasional choices

not everyday choices.

Select lean cuts of meats or poultry and fat

free or low fat milk, yogurt and cheese.

Switch from solid fats to oils when preparing

food.

Calories Per Day

Everyone has a different calorie limit, it

depends on how physically active you are.

Calorie Limits are: 1,600, 2,200 or 2,800.

Remember Think before you eat is it worth the

calories.

Avoid oversized portions, use smaller bowl,

plate and glass, stop eating when satisfied

not full.

Calorie Intake1,600 Calories: a day if you are sedentary

lifestyle.

2,200 Calories: a day for most children,

teenage girls, active women and sedentary

men. Pregnant women may need more

calories.

2,800 Calories: most teenage boys, many

active men and some very active women.

Sample Diets for Calorie IntakeServing Size Chart 1600, 2200, 2800

Servings 1600 2200 2800

Grain Group 5 oz. 6 oz. 10 oz.

Vegetable Group 2 3 cups 3 ½ cups

Fruit Group 1.5 cup 2 cups 2 ½ cups

Milk Group 3 cups 3 cups 3 cups

Meat Group 5 oz. 6 oz. 7 oz.

Total Fat 18 grams sat fat 24 grams sat. fat 31 grams sat. fat

Sugar 25 grams 30 grams 35 grams

Salt/Sodium 2,200 mg. 2.200 mg 2,200 mg

Grains Choices: 6-10 ServingsWhole Grains: Have the whole grain kernel.

Like: Whole Wheat flour, bulgur (cracked

wheat), oatmeal, whole cornmeal, brown rice.

Refined - Enriched- Grains- goes through

process removes bran and germ but removes

the fiber and vitamins but add nutrients back

in. Like White flour, degermed cornmeal,

white bread, white rice.

Whole Grains vs Refined Grains

Chart: Whole Grains Refined Grains

brown rice cornbread

buckwheat corn tortillas

bulgur ( cracked wheat) crackers

oatmeal flour tortillas

popcorn white noodles- pasta

wheat bread- wheat pasta , brown rice-

(WHOLE GRAIN)

white bread, white rice

Vegetables: Eat 2-3.5 ServingsDark Green Vegetables:

bok choy, broccoli, collard greens, dark green leafy lettuce, kale, mustard greens, romaine

lettuce, spinach, watercress

Orange Vegetables:

acorn squash, butternut squash, carrots, hubbard squash, pumpkin, sweet potatoes

Dry Beans and Peas:

Black beans, black-eyed peas, kidney beans, lentils, lima beans, pinto beans, split peas,

white beans.

Starchy Vegetables:

Corn, green peas, lima beans, potatoes

Other Vegetables:

artichokes, asparagus, bean sprouts, green beans, mushrooms, okra, onions, tomatoes,

vegetable juice 100 percent, zucchini.

Fruits- 2-2.5 Servings

Apples, apricots, avocado,bananas,

strawberries, blueberries, raspberries,

cherries, grapefruit, kiwi, grapes, lemons,

limes, mangoes, cantaloupe, honeydew,

watermelon, nectarines, oranges, peaches,

pears, papaya, pineapple, raisins.

Fruits have high sugar content are:

Really High sugar content for top 5 Fruits

are:

Figs: 13.8 grams sugar

Grapes: 13.2 grams sugar

Mangoes: 12.6 grams sugar

Pomegranates 11.6 grams sugar

Cherries: 10.9 grams of sugar

Limes: 1.1 grams sugar

Lemon: 1.4 grams sugar

Vitamins and Minerals in Fruits and

VegetablesOranges: Potassium, Magnesium, Calcium, Vitamin A, B, C, E- Niacin, Folate

Mangos: Potassium, Magnesium, Calcium, Sodium (4 mg), Vitamin A, B, C, E, K

Apples: Potassium, Calcium, Phosphorus, Iron, Sodium ( 2mg) Vitamin A, B, C, E, K.

Blackberries- Blueberries- Potassium, Phosphorus, Magnesium, Calcium, Sodium (1 mg),

Vitamin A, B, C, E, K

Bananas: Potassium, Calcium, Sodium ( 6 mg), Vitamin, A, B, C, D, E, K.

Spinach: Potassium, Calcium. Magnesium, Sodium (24 mg), Vitamin A, C, E, B, K

Kale: Potassium, Phosphorus, Calcium, Sodium (30mg), Vitamin A, C, E, K, B,

Broccoli: Potassium, Phosphorus, Magnesium, Calcium, Sodium, (32mg) Vitamin C, B, E, A, K

and Niacin

Squash: Potassium, Magnesium, Phosphorus, Calcium Sodium (8mg),Vitamin A, B, C, E, K

Radishes: Potassium, Magnesium, Calcium, Sodium (23 mg) Vitamin Vitamin A,B, C, E, K

Carrots: Potassium, Calcium, Phosphorus, Sodium (5mg), Vitamin A, B, C, E, K

Dairy Products - 3 ServingsMilk: Fat free- skim, low fat (1 %), reduced fat

(2%), whole milk.

Milk Based Desserts: Puddings, ice milk,

frozen yogurt, ice cream.

Cheese: Hard natural cheese- cheddar,

mozzarella, swiss, parmesan, soft cheese-

ricotta or cottage cheese.

Yogurt: Fat free,low fat, reduced fat, whole

milk.

Protein 5-7 Servings- Meat and Beans

Meat, fish, poultry, dry beans, peas, eggs,

nuts and seeds are your protein group. Most

meat and poultry choices should be low fat.

Fish, raw nuts, and seeds contain healthy oils

choose these choices frequently instead of

meat or poultry.

Protein Examples:

Meats: Beef, ham, lamb, pork, veal.

Poultry: Chicken, duck, goose

Dry Beans and Peas:

black beans, chickpeas, kidney beans, pinto beans white

beans etc.

Nuts and Seeds: Almonds , Cashews

Eggs: chicken eggs, white,brown or green or duck eggs.

Fish: catfish, trout, redfish, flounder, salmon, tuna, cod, pollock,

snapper, crawfish, shrimp, lobster, oysters.

Oils- Sparingly Oils can be liquid and room temperature or

solids.

Use plant oils if possible because it does not

have any cholesterol in them. Plant oils are

liquid at room temperature like canola, corn,

olive, safflower and sunflower oils derived

from plants.

Solid Oils- Butter, shortening, margarine and

pork, beef or chicken fats.

Physical Activity

Physical Activity: Means movement of the

body that uses energy. Walking, gardening,

briskly pushing a stroller, climbing stairs,

playing soccer, or sports, dancing are all

examples being physically active.

Physical ActivityShould exercise 60 minutes 6- 7 days a week doing

moderate to vigorous physical activity.

Moderate:

Speed walking, hiking, gardening yard work, dancing,

golf ( no golf cart), bicycling, weight training,

Vigorous:

Running, jogging, bicycling more than 10 mph,

swimming freestyle laps, aerobics, basketball, soccer,

tennis.

Calories burned during Physical

Activity Per Hour by weight

Basketball Game noncompetitive- like 21- half court- 130

lbs or less- 354 calories hour 155 lbs 422 calories per

hours

Football- touch or flag- 130 lbs- 472 calories- 155lbs - 563

calories

Soccer competitive game- 130 lbs 590 calories -155 lbs-

704

Soccer game recess- 130 lbs- 413 calories- 155 lbs- 493

Calories

Tennis- 130lbs- 413 calories - 155 lbs- 493 calories

Added Sweeteners Serious health problems and side effects if consumed a lot.

Aspartame: ( Nutrasweet or Equal) Ingredients Chemicals like:

Phenylalanine, aspartic acid and menthol.Side effects- headaches,

fibromyalgia, anxiety, memory loss, arthritis, abdominal pain, nausea,

depression, heart problems, seizures.

Sucralose:(Splenda) Synthetic additive by chlorinating sugar. Side Effects:

head and muscle aches, cramps, diarrhea, bladder issues, inflammation,

kidney dysfunction, liver problems,

Saccharin ( Sweet ‘ N Low) muscle dysfunction, bladder cancer, nausea,

diarrhea, skin problems,.

Stevia- Naturally derived from stevia plant in South America, not approved

fda yet. FDA does not regulate it. Safe for pregnant women. Low blood

pressure and blood sugar levels.

Sports Drinks vs Soda

Soda 10 teaspoons of sugar per 12 ounce can

Sports Drinks -14 teaspoons sugar per 32 ounce bottle.

Through proper exercise and diet teenagers do not

need sports drinks. They have too much sugar

content and the electrolytes provided in the drink can

be available from, coconut water, smart water or a

proper diet. Elementary Schools in California already

banned sports drinks from vending machines they are

working on banning them from the middle and high

school levels.