EssentialNutrition

Topics

•Food Plate and Serving Size•Nutrients•Reading Labels•How to shop a supermarket

There are 5 Food Groups!

Photo Credit :MyPyramid

Serving Size

What does 1 serving look like??????

Ounces? Cups? Handfuls?

Photo Credits: Cup, Handful

Nutrients are found in FOOD

6 nutrients:

•Fats•Carbohydrates• Proteins•Vitamins•Minerals•Water

Nutrients• To function, the human

body must have these 6 nutrients:

• Fats• Carbohydrates• Proteins• Vitamins• Minerals• Water You get the nutrients from the

food you eat!

Nutrients are found in FOOD,

andyou need to EAT A VARIETYof foods to get the

nutrients

Calories and Fat

• The average adult needs between 1800 (women) and 2200 (men) calories a day.

• Average is about 2000 calories a day

• Less than 60 grams of total fat (<10% sat.)

• Less than 20 grams of saturated fat

Why all the fuss?Top 3 Causes of Death in the US:

Heart DiseaseCancer Stroke

Photo Credit: Bed, Toe Tag

1995

Obesity Trends Among U.S. CitizensBRFSS, 1990, 1995, 2007

(*BMI ≥30, or about 30 lbs overweight for 5’4” person)

2007

1990

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

SMALL GROUP DISCUSSION

“Let food be thy medicine and medicine be thy food”

-Hippocrates (Ancient Greek Physician 460 B.C.)

Photo Credit: Hippocrates

GRAINS (6 SERVINGS)

•Make at least half of your grains “WHOLE.”•Eat at least 3 ounces of grains daily.

VEGETABLES (3-5 SERVINGS)

•Eat more DARK GREEN and ORANGE vegetables.•Increase your vegetable servings.

FRUITS (2-4 SERVINGS)

•Eat a variety of fruit.•Go easy on the juices.

PROTEIN (~2.5 SERVINGS)

•Choose lean meats, and trim off excess fat.•Bake, broil and grill!•Don’t be afraid of VARIETY! Have nuts, beans and seeds at meals!

Photo Credits: Beef, Fish, Beans

DAIRY (2-3 CUPS)

•Go fat-free or 1% milk.•If you don’t or can’t consume milk, choose other calcium-rich foods.

Photo Credits: Milk, Cheese

Name 3 Alternatives to Dairy

1.

2.

3.

Name 3 Alternatives to Protein

1.

2.

3.

It's Game Time

Photo Credit: Smile

Nutrients• To function, the human

body must have these 6 nutrients:

• Fats• Carbohydrates• Proteins• Vitamins• Minerals• Water

You get the nutrients from the food you eat!

Cholesterol• Cholesterol is a fat-like substance made in

the liver.

• Cholesterol comes from animals—things with livers. Apples do not have livers, therefore, no cholesterol.

U.S. Population - 314,497,539

"Approximately 72,500,000 U.S. citizens are obese or over weight" (Hever)

Grocery Shopping:

Reading Labels

Photo Credit: Label

Referenceskaiserpermanenteorg (2010, July 19). Grocery Shopping for Families: Advice from Kaiser Permanente Dietitian Noa.Retrieved from https://www.youtube.com/watch?v=udmFOc5Bf8k&feature=player_embedded&noredirect=1

Hever, Julieanna. (2011). Plant-Based Nutrition.