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NUTRITION…

NUTRITION…. MY PYRAMID TO MY PLATE…. MY PLATE…. Balancing Calories Enjoy your food, but eat less.   Avoid oversized portions.     Foods to Increase Make half your plate fruits and vegetables.   Make at least half your grains whole grains.  

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NUTRITION…

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  1. NUTRITION… MY PYRAMID TO MY PLATE…

  2. MY PLATE… • Balancing Calories • Enjoy your food, but eat less.   • Avoid oversized portions.     • Foods to Increase • Make half your plate fruits and vegetables.   • Make at least half your grains whole grains.   • Switch to fat-free or low-fat (1%) milk.     • Foods to Reduce • Compare sodium in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers.   • Drink water instead of sugary drinks. 

  3. KEY TERMS… • Nutrition- the process by which the body takes in and uses food. • Calorie-unit that measures energy in foods. • Nutrients-substances in foods that the body needs. • There are 6 types of NUTRIENTS…

  4. CARBOHYDRATES Carbohydrates- provides main source of energy. • Foods: • Oatmeal • Potatoes • Whole-wheat breads • Cereal • Rice • Fruits and vegetables with skin • Pasta

  5. PROTEINS • Proteins- provide growth and repair of body cells. • Foods: • Meat • Fish • Poultry • Milk • Eggs • Beans • Nuts

  6. FATS • Fats- provide energy, absorbs vitamins, and cushions organs. • Foods: Saturated Fat: Unsaturated Fat: Dairy products Plant products Meat Fish Poultry

  7. TRANS FATS • Trans fats- enhance the flavor, texture, and shelf life of many processed foods. • Trans fatty foods tantalize your taste buds, then travel through your digestive system to clog your arteries. • Foods: • Cookies • Crackers • Cakes • Muffins • Fried foods • Donuts • Chips • Candy

  8. VITAMINS • Vitamins- help your body grow, develop, and stay healthy. • The body either cannot manufacture them at all or cannot normally manufacture them in sufficient amounts, so must absorb them from food. • Foods: • Vegetables • Fruits • Fish • Milk • Cheese • Eggs • Poultry

  9. FAT SOLUBLE VITAMINS… • Vitamin A is needed for strong bones, good vision, and healthy skin. It is found both in dark green and yellow fruits and vegetables. • Vitamin D is essential for children because it helps calcium and phosphorus to form straight, strong bones and teeth. • Vitamin E helps to protect vitamin A and red blood cells. It is found in a wide variety of foods, and almost everyone gets enough. • Vitamin K is one vitamin that is made within the human body. Small amounts are found as well in the green leaves of spinach, kale, cabbage, and cauliflower and also in pork liver.

  10. WATER SOLUBLE VITAMINS… • Vitamin B group helps to maintain healthy skin and a well-functioning nervous system. B vitamins also help to convert carbohydrates into energy. • Vitamin C essential for healthy teeth, gums, and blood vessels. It also helps the body to absorb iron.

  11. MINERALS • Minerals- help your body grow, develop, and stay healthy. • Foods: • Beef • Seafood • Milk • Dark green vegetables • Eggs • Poultry • Beans

  12. WATER • Water- carries other nutrients, regulates body temperature, and helps eliminate wastes. • Foods: • Fruits • Vegetables • Water • Juice

  13. GRAINS • Brown rice • Buckwheat • Oatmeal • Popcorn • Breakfast cereals- whole wheat cereal flakes • Cornbread • Corn/flour tortillas • Crackers • Pasta • Pretzels • White bread • According to MyPlate Girls 14-18 6 oz Boys 14-18 8 oz Half should be whole grains

  14. VEGETABLES • Broccoli • Romaine lettuce • Spinach • Carrots • Pumpkin • Butternut squash • Corn • Artichokes • Beets • Celery • Eggplant • Tomatoes • Beans • Potatoes According to MyPlate Girls 14-18 2.5 cups Boys 14-18 3 cups

  15. FRUITS • Apples • Avocado • Bananas • Berries: straw, blue, raz • Grapefruit • Kiwi • Limes According to MyPlate • Girls 14-18 1.5 cups • Boys 14-18 2 cups • Melons: cantaloupe, honeydew, watermelon • Oranges • Papaya • Plums • Raisins • Tangerines • Orange • Apple

  16. DAIRY • Milk: regular & lactose • Pudding • Ice cream • Frozen yogurt • Cheese: cheddar, mozz, swiss • Yogurt • According to MyPlate • Girls 14-18 3 cups • Boys 14-18 3 cups

  17. PROTEINS • Meats • Poultry • Beans: black-eyed peas, kidney beans, soy • Nuts & seeds: almonds, cashews, peanuts, peanut butter • Fish • Eggs According to MyPlate • Girls 14-18 5 oz • Boys 14-18 6.5 oz

  18. TEENS NEED MORE… • Females= 2,400 calories • Males 2,800-3,000 calories • Therefore 3 meals are not enough • Its o.k. to snack- • Whole-grain crackers with low fat cheeses • Colorful fruit- plums, nectarines, kiwis, bananas • Raw vegetables- carrots, celery • Healthy munchies- pretzels, light popcorn, Yogurt

  19. PORTION CONTROL…

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