Journal #3

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