Nutritional Guidelines

1. By: Rocco Mazzagatti 6th Grade Health Class Nutritional Guidelines

2. Monitoring Nutrition • Food Pyramid • Types of foods to eat • How much to eat • Serving Sizes

3. Monitoring Nutrition cont. • Nutritional Labels • Tells serving sizes • Tells nutrients • Tells Calories

4. Monitoring Nutrition cont. • www.MyPyramid.gov • Helps track what you’ve eaten • Tells what you need more of • Tells what you need less of • Helps lose, maintain, or gain weight • Gives guidelines

5. Monitoring Nutrition cont.

6. Food Groups • Grains • Vegetables • Fruits • Milk • Meats and beans • Oils

7. Grains • Made from wheat, rice, oats, cornmeal, barley • Examples: Bread, pasta, oatmeal, tortillas

8. Serving Size (Grains) • Boys • 6 oz. equivalents recommended • 3 oz. equivalents minimum • Girls • 5 oz. equivalents recommended • 3 oz. equivalents minimum • 1 slice of bread, 1 cup of cereal, ½ cup cooked rice or pasta is 1 oz. equivalent All serving sizes based off of daily recommendations for a 9-13 year old boy or girl

9. Vegetables • Dark green vegetables • Orange vegetables • Starchy vegetables • Dry beans and peas • Other Vegetables

10. Serving Size (Vegetables) • Boys • 2 ½ cups • Girls • 2 cups 1 cup raw or cooked, 1 cup vegetable juice, 2 cups of raw leafy greens = 1 cup All serving sizes based off of daily recommendations for a 9-13 year old boy or girl

11. Fruits • Cherries • Melons • Nectarines • Berries • Apples • Bananas

12. Serving Size (Fruits) • Boys • 1 ½ cups • Girls • 1 ½ cups 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit = 1 cup All serving sizes based off of daily recommendations for a 9-13 year old boy or girl

13. Milk • Products made from milk that retain calcium content • Milk, yogurt, cheese, and milk-based dessert

14. Serving Size (Milk) • Boys • 3 cups • Girls • 3 cups 1 cup of milk or yogurt, 1 ½ ounces of natural cheese, or 2 ounces of processed cheese 1 cup All serving sizes based off of daily recommendations for a 9-13 year old boy or girl

15. Meats and Beans • Meats • Poultry • Eggs • Dry Beans and Peas • Nuts and Seeds • Fish

16. Serving Size (Meats and Beans) • Boys • 5 ounces • Girls • 5 ounces 1 ounce of meat, poultry or fish, ¼ cup cooked dry beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds equals 1 cup 1 cup meats and beans All serving sizes based off of daily recommendations for a 9-13 year old boy or girl

17. Oils • Fats that are liquid at room temperature • Examples: canola oil, olive oil, corn oil, sunflower oil

18. Serving Size (Oils) • Boys • 5 teaspoons • Girls • 5 teaspoons The recommendations for oils are based off of someone that has at least 30 minutes of moderate or vigorous activity a day

19. Vitamins and Minerals • Regulate immune function, cell division and cell differentiation • Facilitate cell to cell communication • Improve metabolism and reduce stress response.

20. Vitamins and Minerals • Deficiency of specific vitamins and minerals leads to diseases: • Beriberi • Rickets • Scurvy • Night Blindness

21. Physical Activity • Nutrition relates directly to physical activity • Moderate or Vigorous physical activity • At least 30 minutes a day 30 is the bare minimum, go above and beyond it!

22. Physical Activity • Moderate Activity • Walking briskly • Dancing • Golf • Vigorous Activity • Running/Jogging • Aerobics • Competitive Basketball

23. Nutrition Review • Eat all of the food groups and the recommended amount • Be physically active • Get enough vitamins and minerals • Be healthy and have fun!