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The Role of Nutrition for High School Students

The Role of Nutrition for High School Students. Tara Appignani. Food Groups . Grains Vegetables Fruits Milk Meat & Beans. What has changed?. Food Pyramid . Modified Food Pyramid. New Food Pyramid. Includes exercise Grain  whole grains Vegetables l o t s o f c o l o r

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The Role of Nutrition for High School Students

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  1. The Role of Nutritionfor High School Students Tara Appignani

  2. Food Groups Grains Vegetables Fruits Milk Meat & Beans

  3. What has changed? Food Pyramid Modified Food Pyramid

  4. New Food Pyramid • Includes exercise • Grain whole grains • Vegetables lots ofcolor • Fruits minimize juices • Dairy choose low fat • Protein only 1 from red meat

  5. Serving Sizes • Grains = 6-11 • Vegetables = 3-5 • Fruits = 2-4 • Dairy = 2-3 • Protein = 2-3

  6. Portion Sizes • Rice or Pasta = ½ cup • Vegetables = ½ cup (leafy = 1 cup) • Fruit = ½ cup • Beans = ½ cup • Milk/Yogurt = 1 cup • Butter = 1 tsp. 

  7. What does it really mean? This Phrase: Means: • Reduced calorie • Extra Lean • Lean • Low Fat • Good Source • Low Sodium • 25% less calories • < 5 grams of fat per serving • < 10 grams of fat per serving • ≤ 3 grams of fat • 10-19% of daily value • ≤ 140 mg of Sodium

  8. Grains • Provide basis of our diet • Reduces risk of coronary heart disease • Weight management • May reduce constipation. 

  9. Whole vs. Refined Whole Grains Refined Grains • Good sources of fiber • Make you feel full longer • More nutrients • Germ removed by milling • Hungry within hours • Less nutrients - + - + - +

  10. Best Grains to Eat! • Barley • Brown rice • Buckwheat • Bulgur (cracked wheat) • Millet • Oatmeal • Popcorn • Whole-wheat bread, pasta or crackers • Wild rice

  11. Vegetables • Reduce risk for stroke & cardiovascular diseases • Reduce risk for type 2 diabetes • Useful in helping to lower calorie intake • High in nutrients and vitamins

  12. Kale • Spinach • Brussels Sprouts • Alfalfa sprouts • Broccoli • Beets • Red Bell Peppers • Onions • Corn • Eggplant 10 Best Antioxidant-Rich Vegetables

  13. Fruits • Strengthen your immune system • Fight disease • Boost your overall body health • Provides more water in your diet

  14. Avocado • Papaya • Guava • Cantaloupe • Orange • Apricots • Mango • Strawberries (organic) • Kiwi • Grapefruit (pink or red) Top Ten Fruits!

  15. Dairy • Many nutrients • Helps build strong bones and teeth • Regulates muscle contraction (including the heartbeat) • Makes sure the blood is clotting normally • Important source of calcium

  16. Milk • Soy Milk • Eggs • Cheese • Yogurt • Peanut Butter • Lean Meats, Fish, and Poultry • Beans, Tofu, Lentils, and other Legumes Foods High in Protein

  17. Benefits of Nutrients in Dairy • Calcium - for healthy bones and teeth • Magnesium - for muscle function • Protein - for growth and repair • Vitamin B12 - for production of healthy cells • Vitamin A - for good eyesight and immune function • Advance to last slide

  18. Cream and butter • Skimmed milk • Casein • Cheese • Whey • Yogurt • Milk powders Foods in Dairy Category

  19. Protein • Anti bodies fight and resist diseases • Keep your body running smoothly • Form of hair, skin and nails • Help heal and repair injuries • Growth of the entire body • Help build your body back to fitness

  20. Helpful Tips to a Healthy Diet • Eat a variety of nutrient-rich foods • Plenty of whole grains, fruits and vegetables • Maintain a healthy weight • Eat moderate portions • Eat regular meals • Reduce, don't eliminate certain foods

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