Basic Nutrition Jon Robbins (Middle School Students)
Old vs New Food PyramidMy Plate
Fruits Vegetables Grains Proteins Dairy
Grains 6 ounces per day wheat, rice, oats, cornmeal Breads, pasta, oatmeal, cereals
Fruits 1 ½ cups of fruit daily Fresh, canned, dried, cut-up, and juice
Vegetables 2-2 ½ cups of veggies a day raw, fresh, canned, or frozen
Proteins 5-6 ounces per day Meat, poultry, beans, nuts, eggs Limit red meats to twice a month
Dairy 3 cups per day Milk, yogurt, cheese, cream, butters Important for youth bone development
Oils Fats that are liquid at room temperature Canola, vegetable, olive 5 teaspoons perday
Bad Oils Healthy oilsUnhealthy oils Canola Olive Vegetable Coconut Tropical
Milks Different Milks Soy Almond Whole, 2% 1%, Skim Coconut
Physical Activity Should get a minimum of 60 minutes of activity per day Exercise minimum of 3-5 days per week
Why is physical activity good? Increases overall health Helps you sleep better Gives you stronger muscles and bones Gets you into healthy weight
Healthy Lifestyle Consuming a well balanced diet and exercising helps to prevent diseases. Lowers risk for heart disease Lowers risk of type 2 diabetes Lowers risk of high blood pressure
Daily Intake 3,000 calories daily Carbs, fats, proteins Drink 8 glasses of water per day 60 minutes of exercise
Daily Intake Carbs: 50-65% of daily calorie intake Proteins: 15-20% of daily calorie intake Fats: 15-25% of daily calorie intake
Essential Nutrients Carbohydrates Protein Fats Water Minerals Vitamins
Common Complex Carbs Dairy Nuts, Legumes, Seeds Whole Grains Breads and Pasta Fruits Vegetables
Simple Carbs Candy Cake Any refined sugar products Junk food
Websites For more fun facts on nutrition go to