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