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Nutrition

Nutrition. Tom Cocivera 9 th Grade. What is Nutrition?. Obtained through food Energy we need to function Materials we need to function Foods we eat can be GOOD or BAD. Nutrients. Energy making Nutrients. Essential Must take in through food. Carbohydrates Proteins Fats Minerals

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Nutrition

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  1. Nutrition Tom Cocivera 9th Grade

  2. What is Nutrition? Obtained through food Energy we need to function Materials we need to function Foods we eat can be GOOD or BAD

  3. Nutrients Energy making Nutrients Essential Must take in through food Carbohydrates Proteins Fats Minerals Vitamins Water

  4. 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

  5. Carbohydrates 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

  6. Proteins • Energy Nutrient • 4calories per gram • Aids in growth and development • Lean Meats such as • Beef • Pork • Chicken • Beans, nuts, seafood are good sources too

  7. Fats • 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

  8. Fatty Foods to Avoid I wish I chose fruit instead!

  9. Vitamins • 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

  10. Daily Caloric Intake 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

  11. Vitamins Cont • 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

  12. Choose MyPlate Replaced MyPyramid in 2011 Divided into food groups Easier to visualize

  13. Fruits • 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

  14. Vegetables Eat your veggies! 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

  15. Proteins Choose Smart Proteins! 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

  16. Grains Avoid White and Refined Breads! Make half whole grains Cereals, pasta, bread, bagels Boys 8 ounces Girls 6 ounces A slice of bread, 1 cup of cereal = 1 oz

  17. Dairy Choose low fat or fat free Boys and Girls 3 cups Milk, yogurt, cheese Look for fat free and fortified

  18. Oils • Oils are found in • Nuts • Seafood • Cooking oil • Salad Dressings • Get daily allowance through other foods

  19. Sugars • 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

  20. For More Info Visit the governments website for more info Click Here My Plate Info Click Here

  21. Citations http://www.nutrition.gov http://www.choosemyplate.gov

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