Nutrients Food Pyramid Reading Food Labels

1. CHAPTER 5: NUTRITION Nutrients Food Pyramid Reading Food Labels

2. OLD NUTRITION GUIDELINES FOOD GUIDE PYRAMID

3. MY PLATE – New Nutrition Guidelines

4. 4-5 • Servings a day • Examples of 1 serving • 1 medium fruit • ¼ cup dried fruit • ½ cup fresh, frozen or canned fruit • ½ cup fruit juice

5. FRUIT SERVINGS One medium orange or apple is the size of a tennis ball, which equals 60 calories.

6. 4-5 • Servings a day • Examples of 1 serving • 1 cup raw leafy vegetables • ½ cup cut-up raw or cooked vegetables • ½ cup vegetable juice

7. VEGETABLE SERVINGS Raw leafy spinach is equal to two baseballs and is equal to one serving of vegetables. Half a cup of cooked carrots is equal to the size of a baseball

8. 6-8 • Servings a day • Examples of 1 serving • 1 slice of bread • 1 oz dry cereal • ½ cup cooked rice or pasta, or cereal

9. CARBOHYDRATE SERVINGS Half a cup of whole-grain cooked pasta is about the same size as a hockey puck and equals one carbohydrate serving, or about 70 calories

10. Less than 6 ounces a day • Examples of 1 serving • 3 oz cooked meat • 3 oz grilled fish

11. PROTEIN SERVINGS A 2.5-ounce piece of cooked skinless chicken is about the same size as two-thirds of a deck of cards and equals one protein/dairy serving, or about 110 calories. A 2-ounce patty of cooked lean hamburger is about the same size as two-thirds of a deck of cards and equals one protein/dairy serving, or about 110 calories.

12. 2-3 • Servings a day • Examples of 1 serving • 1 cup fat-free or low-fat milk • 1 cup fat-free or low-fat yogurt • 1 and ½ oz fat-free or low-fat cheese

13. DAIRY SERVINGS One and a half to 2 ounces of low-fat hard cheddar cheese is about the same size as three to four dice and equals one protein/dairy serving, or about 110 calories. Two-thirds of a cup of low-fat cottage cheese is about the same as four dice and equals one protein/dairy serving, or about 110 calories.

14. FATS & OILS 2-3 Servings per day • Examples of 1 Serving: • 1 tsp soft margarine • 1 Tbsp Mayonnaise • 1 tsp vegetable oil • 1 Tbsp low-fat salad dressing

15. FAT SERVINGS It's easy to overestimate a serving of almonds and other nuts because they're so small. Just seven whole almonds (or 4 teaspoons slivered) equal one fat serving, or about 45 calories. Two teaspoons of regular mayonnaise are about the same size as two dice and equal one fat serving, or about 45 calories.

16. SWEETS & ADDED SUGARS 5 or fewer servings per week • Examples of 1 Serving: • 1 Tbsp sugar • 1 Tbsp jelly or jam • ½ cup sorbet and ices • 1 cup lemonade

17. SALT & SODIUM Our body uses salt for the following: Conduct nerve impulses Contract and relax muscles Maintain the proper balance of water and minerals. US Government Recommended Amount per day: 1 teaspoon a day = 2,300 milligrams American Heart Association Recommended Amount per day: 2/3 teaspoon a day = 1,500 milligrams Especially for those at-risk: People over age 50 People who have high or slightly elevated blood pressure People who have diabetes African Americans Too much Salt can cause the following: High blood pressure Heart disease Stroke. Most American’s consume at least 1.5 teaspoons of salt per day.

19. A serving is a specific amount of food defined by common measurements, such as cups or tablespoons. A portion is the amount of food you put on your plate.

21. If you have 1 cup of Chicken Noodle Soup: **Multiple everything by 2** Calories: 120 Total Fat: 3g Sodium: 1780mg Protein: 6g If you have 1 ½ cups of Chicken Noodle Soup: **Multiple everything by 3** Calories: 180 Total Fat: 4.5g Sodium: 2670mg Protein: 9g

22. 10 chips = 1 serving of Baked Ruffles. How many Calories are in 20 chips? How much Total Fat is in 20 chips? How much Sodium is in 20 chips? How many Total Carbohydrates are in 20 chips?

23. How many Calories are in 6 Tbsp? How much Total Fat is in 6 Tbsp? How much Sodium is in 6 Tbsp? How many Total Carbohydrates are in 6 Tbsp?

24. How many Calories are in 16 blocks (the whole bar)? How much Total Fat is in 16 blocks? How much Sodium is in 16 blocks? How many Total Carbohydrates are in 16 blocks?

25. NUTRIENTS CARBOHYDRATES FIBER PROTEIN FATS

26. NUTRIENTS SUBSTANCES IN FOOD THAT YOUR BODY NEEDS TO GROW, TO REPAIR ITSELF, AND TO SUPPLY YOU WITH ENERGY

27. NUTRIENTS

28. CARBOHYDRATES COMPLEX: -STARCHES -FOUND IN WHOLE GRAINS, SEEDS, NUTS, POTATOES SIMPLE: -SUGARS -FRUCTOSE & LACTOSE -FOUND IN FRUIT & MILK DEFINITION: ARE THE STARCHES AND SUGARS PRESENT IN FOODS

29. Your body converts carbs into glucose, a simple sugar that is the body’s main source of energy. Simple: lactose (milk) Starches and sugars present in foods Simple – sugars Complex: whole grains, potatoes, nuts Carbohydrates Not used right away gets stored in liver and muscles. Complex - starches Excess carbs get stored as body fat because body can’t use it fast enough

30. FIBER DEFINITION: IS AN INDIGESTIBLE COMPLEX CARBOHYDRATE THAT IS FOUND IN THE TOUGH, STRINGY PARTS OF VEGETABLES, FRUITS, AND WHOLE WHOLE GRAINS

31. Indigestible complex carbohydrate Helps move waste through the digestive system Fruits and vegetables with edible skins, whole-grain products (oatmeal, brown rice) Fiber Reduce risk of Heart Disease

32. PROTEINS DEFINITION: NUTRIENTS THAT HELP BUILD AND MAINTAIN BODY CELLS AND TISSUE COMPLETE PROTEIN -ALL 9 ESSENTIAL AMINO ACIDS -FOUND IN FISH, MEAT, POULTRY, EGGS, MILK, CHEESE, YOGURT INCOMPLETE PROTEIN -LACK ONE OR MORE OF ESSENTIAL AMINO ACIDS -FOUND IN BEANS, PEAS, NUTS, WHOLE GRAINS

33. Body builds new cells from amino acids Complete: Fish, meat, poultry, eggs, milk, cheese Help build and maintain body cells Complete - contain adequate amounts of all nine amino acids Make enzymes, hormones, and antibodies Proteins Incomplete: Beans, nuts, peas Incomplete - lack one or more of the amino acids Provide energy

34. FATS DEFINITION: FATS ARE A TYPE OF LIPID, WHICH IS A FATTY SUBSTANCE THAT DOES NOT DISSOLVE IN WATER SATURATED FATS -ANIMAL FATS (EGGS YOLK, BEEF, PORK) -TROPICAL OILS (COCONUT OIL) UNSATURATED FATS -OLIVE OIL, CANOLA OIL

35. Lipids: fatty substance that does not dissolve in water Transport vitamins A, D, E, and K Saturated: beef, pork, egg yolk, vegetable oil Linoleic acid: growth and healthy skin Saturated: BAD Fats Unsaturated: olive oil, canola oil, Almonds, avocado Help satisfy hunger longer because they take longer to digest Unsaturated: GOOD

36. Waxy lipidlike substance that circulates in blood Produce many hormones, vitamin D, and bile (digestion of fats) Cholesterol High intake of saturated fats = high cholesterol Excess is gathered in arteries - risk of heart disease Heredity, Age, and Weight Gain

37. Compounds that help regulate many vital body processes (digestion, absorption, metabolism) Water-soluble: C, B1, B2, Niacin, B6, Folic Acid, B12 Water-Soluble: body does not store so you will need to replenish often Water-Soluble: dissolve in water and pass easily into blood during digestion Vitamins Fat-Soluble: stored in fatty tissue, liver and kidneys. Excess buildup can be toxic. Fat-Soluble: A, D, E, K Fat-Soluble: absorbed, stored, and transported in fat

38. VITAMINS

39. Substances that the body cannot manufacture but that are needed for forming healthy bones and teeth and regulating many vital body processes. Calcium, Phosphorous, Magnesium, Iron Bones and Teeth, Heart Muscle Contractions, Blood Clotting, Cell metabolism, Energy in cells, resistance to infections Minerals

40. MINERALS

42. WHAT NUTRIENTS ARE IN THE HAMBURGER BUN? CARBOHYDRATES WHAT FOOD GROUP IS THE HAMBURGER BUN? GRAINS

43. WHAT NUTRIENTS ARE IN THE LETTUCE? FIBER WHAT FOOD GROUP IS THE LETTUCE? VEGETABLES

44. WHAT NUTRIENTS ARE IN THE TOMATOES? FIBER WHAT FOOD GROUP IS THE TOMATOES? VEGETABLE

45. WHAT NUTRIENTS ARE IN THE HAMBURGER MEAT? PROTEIN WHAT FOOD GROUP IS THE HAMBURGER MEAT? PROTEIN