Foods INutrition Unit
Nutrient Dense Foods…what does it all mean?
Nutrient-dense foods have a high nutrient/ low calorie ratio. Meaning they are rich in nutrients when
compared to their calorie content such as fresh fruits, vegetables, and whole grains.
Grains
(Dietary Fiber, B vitamins)
Any food made from wheat, rice, oats, cornmeal, or barley.• Examples: bread, pasta,
oatmeal, and cereals Misc. Fact: Most
products are “refined”…check for the word “WHOLE”.
Whole Grains
Vs. Refined Grains
Entire grain kernel
Removes bran & germ
Whole Wheat
White Flour
Oatmeal White Rice
Brown Rice White Bread
Make Half Your Grains Whole Make at least half the grains you eat
whole grains.• Eat three or more whole-grain foods
each day (for a 2,000 calorie diet). Have the remainder come from
enriched grain products. Refined grains are milled- the bran
and germ are removed –so are many of the B vitamins, iron, and fiber.• Refined grains can be enriched.
Certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back in. Fiber is not added back to most enriched grains.
Proteins
(Vitamins, Minerals, Oils)
All foods from meat, poultry, fish, dry beans/peas, eggs, or nuts/seeds.• Examples: beef, chicken,
eggs, black beans, almonds, tuna, and shrimp.
Misc Fact: Most meat/poultry choices should be leans or low-fat (75-80%). Liver and organ meats are high in cholesterol while processed meats are high in sodium.
Meats Poultry Eggs
Pork, deer, beef
Chicken, turkey, duck
Chicken, duck
Fish Nuts/ Seeds
Dry Beans/ Peas
Catfish, salmon,
swordfish
Cashews, sunflower
seeds
Black beans/ tofu,
soybeans
Go Lean with Protein Eat 5.5 oz of meat & beans a day
(based on 2,000 calorie diet). 1 oz. from the meat & beans
group =• 1 oz. lean meat, poultry, or fish• 1 egg• 1 tbsp. peanut butter• ¼ cup cooked dry beans or peas• ½ oz. nuts or seeds
Make lean choices Vary your choices. Try fish, eggs,
beans, peas, nuts, and seeds. Bake, broil, or grill meat.
Dairy
(Vitamins, Minerals)
Any fluid milk products and other food made from milk.• Examples: ice cream,
pudding, cheese, milk, yogurt.
Misc. Fact: Cream cheese, cream, and butter have little to no calcium… therefore they are not part of the milk group. Most choices should be low-fat or fat-free.
Milk Cheese Yogurt
Skim Cheddar Fat-Free
1% Swiss Low-Fat
2% Mozzarella Whole
Whole
Get Calcium-Rich Foods Eat or drink 3 cups from the
milk group every day (based on 2,000 calorie diet).
1 cup from the milk group =• 1 cup milk (8 oz.)
• 1 cup yogurt
• 1.5 oz. natural cheese (the size of two dominoes)
• 2 oz. processed cheese (two slices)
Choose fat-free or low-fat.
Get Rich with Calcium by Choosing Dairy
Adults and children over age 9:• 3 cups (8 oz. each, total of 24 oz.) per day of fat-free
or low-fat milk or milk products, such as:• 1 cup yogurt• 1.5 oz. natural cheese
Children ages 2 to 8:• 2 cups per day
Vegetables
(Vitamins, Minerals)
Any vegetable or 100% vegetable juice.• Examples: vegetables
may be raw, cooked, fresh, frozen, canned, or dried.
Misc. Fact: Vegetables are organized into 5 subgroups based on Nutrient content.
Dark Green
Orange Starchy
Broccoli Pumpkin Corn
Romaine Lettuce
Carrots Potatoes
Dry Beans Misc. Vegetables
Kidney Beans
Cauliflower
Black Eyed Peas
Mushrooms
Vary Your Veggies Eat 2 ½ cups of veggies a day
(based on 2,000 calorie diet). • Fresh, frozen, canned, dried
vegetables, or vegetable juice.• 1 cup raw or cooked vegetables is
about the size of a clenched fist.• 2 cups of leafy greens = 1 cup in the
vegetable group. Select from all 5 vegetable
subgroups several times a week.• Dark Green• Orange• Legumes• Starchy• Other
Fruits
(Vitamins, Minerals)
Any fruit or 100% fruit juice.• Examples: fresh,
canned, frozen, or dried.
Misc. Fact: Fruit may be whole, cut-up, or pureed.
Melons Berries Citrus
Cantaloupe
Cherries Oranges
Tropical Pomes Drupes
Bananas Apples Peaches
Focus on Fruits Eat 2 cups of fruit a day
(based on a 2,000 calorie diet).
1 cup from the fruit group =• 1 cup fruit
• 1 cup 100% fruit juice
• ½ cup dried fruit Select fresh, frozen, canned,
or dried fruit, more often than fruit juice.
Think color! The more color, the more nutrients!
Oils
Monounsaturated fats are healthy oils and can decrease cancers, diabetes, obesity, heart disease, etc.…examples are:
Olive Oil Canola Oil
FYI…”Blend” oils like Crisco do NOT contain trans fatty acids
10 Tips to a Great Plate
1. Balance calories.
2. Enjoy your food, but eat less.
3. Avoid oversized portions.
4. Foods to eat more often.
5. Make half your plate fruits and vegetables.
6. Switch to fat-free or low-fat (1%) milk.
7. Make half your grains whole grains.
8. Foods to eat less often.
9. Compare sodium in foods.
10. Drink water instead of sugary drinks.
http://www.choosemyplate.gov/foodgroups/downloads/TenTips/DGTipsheet1ChooseMyPlate.pdf