Nutrients They do a body good

Protein Builds body. Repairs body. Provides energy– 4 kcal/gram

Carbohydrates Provides energy– 4 kcal/gram

Fat Stores energy– 9 kcal/gram Insulates and protects body.

Vitamins and Minerals Help body to function. Improve body’s performance. No energy– 0 kcal/gram

Fiber and Water Keep body clean. Hydrate body. No energy– 0 kcal/gram

Nutrient Density Get the most nutrition out of your calories. Choose nutrient rich foods within energy needs.

½ cup strawberries or 6 jellybeans

Both equal 23 calories

Nutrient-Dense Foods Low in calories Low in fat No added sugar High in fiber High in vitamins

and minerals

Naturally Nutrient Rich Foods: fruits, vegetables, whole grains, low-fat milk, lean proteins

Know the facts… use the label.

√ Nutrition Facts Label Check serving sizes. Make calories count. Don’t sugarcoat it. Know your fats. ↓ Lower sodium (salt). ↑ Increase potassium.

Which foods are more nutrient dense? Chocolate or Yogurt?

Juice or Soda?

Chips or Sandwich?