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Nutrients

Nutrients. What should you be eating?. Eat 7 oz. of Grains each day . 1 oz. from the Grain Group = 1 slice of bread 1 cup ready-to-eat cereal 1/2 cup cooked rice or pasta Eat 2 cups of fruit a day. 1 cup from the Fruit Group = 1 cup fruit 1 cup 100% fruit juice

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Nutrients

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  1. Nutrients What should you be eating?

  2. Eat 7 oz. of Grains each day. 1 oz. from the Grain Group = 1 slice of bread 1 cup ready-to-eat cereal 1/2 cup cooked rice or pasta Eat 2 cups of fruit a day. 1 cup from the Fruit Group = 1 cup fruit 1 cup 100% fruit juice Eat 3 cups of vegetables a day. 1 cup raw or cooked vegetables2 cups of leafy greens Eat 6 oz. of Meat & Beans a day. 1 oz. from the Meat & Bean Group = 1 oz. lean meat, poultry or fish *3 oz is one serving 1 egg 1 Tbsp. peanut butter 1/4 cup cooked dry beans Eat or drink 3 cups from the Milk Group every day. 1 cup from the Milk Group = 1 cup milk (8 oz.) 1 cup yogurt 1-1/2 oz. natural cheese2 oz. processed cheese(two slices) Servings at a Glance:

  3. 6 Nutrients • Carbohydrates • Fat • Protein • Vitamins • Minerals • Water

  4. The Role of Nutrients • Give you energy • Needed for growth & repair of the body • They keep your system running smoothly • Calorie • Units used to measure the energy value of foods

  5. Recommended Sources of Calories • Fat – less than 30% • 1 gram = 9calories • Carbohydrates – 50% • 1 gram = 4 calories • Protein – 20% • 1 gram = 4 calories

  6. Carbohydrates • Main source of energy • Simple Carbohydrates • Natural sugars • Fructose – fruit lactose – milk maltose - grains • Refined sugars • Sucrose – cane or table sugar • Complex Carbohydrates • Starches • Beans and lentils • Vegetables • grains

  7. Dietary Fiber • Insoluble Fiber – fruit/veggie skins, grains • Will not dissolve in water • Helps food move through the digestive track • Lowers risk for colon cancer • Soluble Fiber – fruit, veggies, dry beans, oats • Dissolves in water • Lowers blood cholesterol levels • Needed 20-35 grams a day

  8. Proteins • Needed for growth and repair • 20% of your daily diet • Energy if carbs. or fat not available • Fights off diseases – immune system • Excellent source of Iron • Daily needs of iron: • Men: 10 mg • Women:15 mg Tofu

  9. Proteins • Made up of 22 amino acids – body can make all but 9 of them • Complete proteins – contain all 22 • Animal sources – meat, eggs, dairy • Incomplete proteins • Beans, grains and nuts – need to combined to make complete proteins • 2 incompletes make a complete (like beans and a corn tortilla)

  10. Fat • Needed for energy • Carries fat soluble vitamins – A,D,E & K • Protects organs • Flavors foods Daily intake: Cholesterol – no more than 300mg Blood Cholesterol levels: ok below 200mg over 240 is high Fat – below 30% of your total calories, less than 65 grams

  11. Saturated Fat • Solid at room temperature • Sources – meat, dairy, tropical oils (coconut) • High in cholesterol • Fat like substance made in your body and in animals • Should keep your intake less than 10% of the total 30% allowed for fat

  12. Unsaturated Fat • Liquid at room temperature • Plant sources • Polyunsaturated fat – corn oil, safflower oil • Lowers cholesterol levels • Monounsaturated fat – olive, peanut & canola oil • Lowers cholesterol • Hydrogenation – margarine & shortening • Vegetable oils made solid

  13. Vitamins • These are nutrients essential to help cells function and maintain good health. They convert food to energy, help with growth process and defend against diseases. 13 vitamins are essential. • Fat soluble – A, D, E & K • Can be toxic if you take too much • Water soluble – C and B vitamins • They are not stored in the body

  14. Minerals • Salt • Daily intake of sodium 2.4 grams or 2400mg or less • Calcium • Daily intake of 1000 to 1300mg

  15. Vitamins at a Glance • A eyes & skin Dairy, egg yolks & yellow fruits/vegetable • B-complexnervous system Meat, whole grains, eggs & beans • C immune system fruits & vegetables & gums (red, green & citrus) • D bones & teeth dairy & eggs (& the sun) • E antioxidant whole grains, fat & protecting cells green vegetables • K blood clotting vegetables

  16. Supplements • Pills can not take the place of foods, but some people may require supplements for good health. • Demanding lifestyle • Vegetarians • Weight loss diets • Pregnancy

  17. Equation for finding % of calories from Fat • Total fat grams in the product X 9 calories = (calories of fat) • (above answer) / the total calories in the product = (% of calories from fat) • The goal: keep calories from fat below 30%

  18. Example • Peanut Butter • 16 grams x 9 cal = 144 / 190 total cal = .7578 = 76% • Tuna Fish • .5 x 9 = 4.5 / 60 = .075 = 7.5%

  19. Recommended Intakes2,200 to 2,800 calories/day • Sodium • less than 2.4 grams or 2,400mg • Iron men=10mg women=15mg • Cholesterol • less than 300 mg • Fat • less than 30% (less than 65 grams) • Blood Cholesterol • Below 200 mg = good • Above 240 = high

  20. Review for the QuizGo over all your notes!45 questions: T/F & Multi-choice • Food Groups and sources • Serving for Each Food Group (for an average teen - see notes) • Serving Sizes for each food group • Equation (be able to use it) • Nutrients (6) • Function, sources, etc… • Calories and % • Bring a calculator – cleared!

  21. Dietary GuidelinesA healthy diet is one that: • Eat a variety of foods • Maintain a healthy weight • Uses salt (sodium) in moderation • Emphasizes plenty of Fruits, Vegetables & Whole Grains • Includes lean meats, poultry, fish, beans, eggs, and nuts • Is low in saturated fats, trans fats, cholesterol • Use sugar in moderation, select foods low in added sugars

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