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