Nutrients They do a body good

Protein  Builds body.  Repairs body.  Provides energy– 4 kcal/gram

Carbohydrates PProvides energy– 4 kcal/gram

Fat  Stores energy– 9 kcal/gram  Insulates and protects body.

Vitamins and Minerals  Help body to function.  Improve body’s performance.  No energy– 0 kcal/gram

Fiber and Water  Keep body clean.  Hydrate body.  No energy– 0 kcal/gram

Nutrient Density  Get the most nutrition out of your calories.  Choose nutrient rich foods within energy needs. ½ cup strawberries or 6 jellybeans Both equal 23 calories

Nutrient-Dense Foods  Low in calories  Low in fat  No added sugar  High in fiber  High in vitamins and minerals Naturally Nutrient Rich Foods: fruits, vegetables, whole grains, low-fat milk, lean proteins

Know the facts… use the label.  √ Nutrition Facts Label Check serving sizes. Make calories count. Don’t sugarcoat it. Know your fats. ↓ Lower sodium (salt). ↑ Increase potassium.

Which foods are more nutrient dense?  Chocolate or Yogurt?  Juice or Soda?  Chips or Sandwich?