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Understanding Nutrients: Essential Energy Sources and Daily Caloric Needs for Optimal Health

Discover the three primary nutrients that provide energy and learn how your caloric needs vary based on age, gender, and activity level. Daily caloric intake for girls ranges from 1,600 to 2,200 calories, while boys need between 1,800 and 2,600 calories. Emphasizing variety in your diet is crucial. The MyPyramid Food Guidance System encourages balanced food choices among grains, vegetables, fruits, milk, and meats. Explore healthy fat options and the importance of hydration for maintaining a healthy lifestyle.

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Understanding Nutrients: Essential Energy Sources and Daily Caloric Needs for Optimal Health

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  1. Journal #3 What are the three nutrients that give us the most energy?

  2. Amount of Calories your Body Needs • Age • Gender • How physically active you are • Girls – 1,600 to 2,200 calories a day • Boys – 1,800 to 2,600 calories a day • Eat a variety of foods, drinks lots of water, be physically active

  3. MyPyramid Food Guidance System • A system designed to help Americans make healthful food choices

  4. Food Groups Grains – Orange Group Vegetables – Green Group Gives good minerals and vitamins Lower your chances of getting disease Girls – 2-3 cups per day Boys – 2 ½ -3 ½ cups per day Broccoli, carrots, romaine lettuce • High in carbohydrates • Whole Grains and Refined Grains • Girls – 5-7 1 oz portions a day • Boys – 6 – 9 1 oz portions a day • Slice of bread, 1 cup cold cereal, ½ cup cooked rice or • Make half your grains whole

  5. Food Groups Fruits – Red Group Milk – Blue Group Boys and girls – 3 cups of milk or other foods made from milk Cheese, yogurt Helps your body build calcium for strong bones • Eat a variety of colors • Low in fat, sodium, calories • Girls and boys – 1 ½ - 2 cups every day • You get a lot of vitamins and minerals from this group

  6. Food Groups Meats and Beans – Purple Group Fats – Yellow Group Oils and other fats you should eat in only small amounts Try olive oils, fish oils, and peanut oils for healthy choices • Girls – 5-6 oz. a day • Boys – 5- 6 ½ oz. a day • 1 egg, tablespoon of peanut butter, ¼ cup of cooked beans all equal on oz. • Go lean on protean • Grill your food instead of frying it

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