NUTRITION

Serving Sizes depend on age, gender, and level of physical activity Categories of Food Serving Sizes depend on age, gender, and level of physical activity Fruits: 1 – 2 cups per day What foods are in the Fruit Group? Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. Vegetables: 1 – 3 cups per day What foods are in the Vegetable Group?   Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed. 3. Grains: 3 - 8 ounces per day What foods are in the Grains Group?   Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. Categories of Food

Proteins: 2 – 6 ½ ounces per day Categories of Food Proteins: 2 – 6 ½ ounces per day What foods are in the Protein Foods Group?   All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Dairy: 2 – 3 cups per day What foods are included in the Dairy Group? All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group choices should be low-fat. Foods made from milk that retain their calcium content are part of the group. Categories of Food

6. Oils: 3-7 teaspoons per day What are "oils"? Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish. Oils are NOT a food group, but they provide essential nutrients. Therefore, oils are included in USDA food patterns. ***How are oils different from solid fats?

Answer: Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish. Oils contain more monounsaturated and polyunsaturated fats. Solid fats are fats are solid at room temperature, like beef fat, butter, and shortening. Solid fats mainly come from animal foods and can also be made from vegetable oils through a process called hydrogenation. Solid fats contain more saturated fats and/or trans fats than oils. Saturated fats and trans fats tend to raise “bad” (LDL) cholesterol levels in the blood, which in turn increases the risk for heart disease. 

Nutrients: substances that the body needs to regulate bodily functions, promote growth, repair body tissues, and obtain energy. 6 Classes of Nutrients Carbohydrates Fats Proteins Vitamins Minerals Water Each class is necessary for good health. Your body uses the nutrients in food for energy. Metabolism: the chemical process by which your body breaks down food to release energy. Calories: units that measure the amount of energy released when nutrients are broken down. Nutrients: substances that the body needs to regulate bodily functions, promote growth, repair body tissues, and obtain energy.

2 Types of Carbohydrates: Carbohydrates: supply energy for your body’s functions. (4 calories/ 1 g carb) 2 Types of Carbohydrates: Simple Carbohydrates: also known as sugars; are rapidly digested and the quickest source of energy. Examples: Sugary cereals, baked goods, cookies, soda Complex Carbohydrates: may be referred to as dietary starch. They are often rich in fiber, are satisfying and health promoting. Complex carbohydrates are commonly found in whole plant foods and, therefore, are also often high in vitamins and minerals. Examples: Vegetables, whole grain breads, oatmeal, brown rice, sweet potatoes, beans Fiber: a type of complex carbohydrate necessary for the proper functioning of your digestive system. It is better to eat complex carbohydrates because they provide better long-term, sustained energy. CARBOHYDRATES

FATS Fats: nutrient that supplies your body with energy, form your cells, maintain body temperature, and protect your nerves. ( 9 calories / 1 g fat) Unsaturated fats: usually liquid at room temperature. A balance of these fats are important for cardiovascular health. Ex: peanut oil, seafood, nuts, seeds Saturated fats: usually solid at room temperature. Too much of these fats can lead to heart disease. Ex: animal fats such as lard and dairy products. Trans fats: made when hydrogen is added to the fat molecules already in the oils. Has many of the risks of saturated fats. Ex: margarine, chips, baked goods FATS

Proteins Proteins: serve as a source of energy; the most important function is their role in the growth and repair of your body’s tissues. ( 4 calories / 1 g protein) Complete Proteins: protein from animal sources – meats, fish, chicken, etc. – contain all 9 essential amino acids. Incomplete Proteins: protein from plant sources – such as beans – lack one or more essential amino acids. Proteins

Vitamins and Minerals Vitamins: help the body with various processes including the use of other nutrients. 2 Classes of Vitamins 1.) Fat-soluble vitamins: Vitamins A, D, E, K (pg. 203) – found in many dietary sources and have important functions such as maintaining health skin, bones, vision, blood clotting, and maintenance of red blood cells. 2.) Water-soluble vitamins: Vitamins C, all Vitamin B’s (pg. 204) – found in many food sources and have important functions such as aiding in metabolism function, resistance to infections, nervous system function, etc. Minerals: not produced by the body so you must ingest these. 24 minerals have been shown to be essential for good health. You need seven minerals – calcium, sodium, potassium, magnesium, phosphorus, chlorine, and sulfur- in significant amounts. Others such as iron, zinc, etc, in trace amounts. (pg. 207 shows 12 minerals and their functions.) Vitamins and Minerals

Water regulates body temperature. *Water is essential for all life processes including the production of energy. It is the primary component of blood and tissue. It carries dissolved waste products out of the body and helps digest food. Water regulates body temperature. Water helps regulate many processes in your cells with its electrolytes. Water prevents dehydration – a serious reduction in the body’s water content. Recommended amount of water per day for ages 14 – 18 – Females are 10 cups (8 oz cups), Males are 14 cups. Water

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