1. Fundamentals of Nutrition
Dietary Guidelines for Americans
Eat a variety of foods.
No single food provides all the nutrients your body needs in the right amounts.
Balance the foods you eat
with physical activity
Maintain a healthy weight.
controlling body fat is more important to health than controlling body weight.

2. Fundamentals of Nutrition
ALL calories add up in the same way, no matter what their source.
Choose a diet with plenty of grain products (1/2 of daily intake)
vegetables and fruits (complex carbohydrates and fiber)
They are usually low in fats and calories.
and provide essential vitamins and minerals.

3. Fundamentals of Nutrition
Remove visible fat
choose lower-fat milk, cheese, and yogurt.
Cut down on fried foods
eat roasted, baked, broiled, or grilled foods.
Choose a diet moderate in sugars.

4. Fundamentals of Nutrition
Choose a diet moderate in sodium
<2300 mg/day or 1 tsp
About 10% of sodium is found
naturally in food
the remainder comes from added salt and processed foods

5. Fundamentals of Nutrition
Dietary Guidelines
an outline of what to eat each day based on
1. Food Pyramid
2. Revised Food Pyramid
3. New Food Plate

6. Fundamentals of Nutrition

7. Fundamentals of Nutrition

8. Fundamentals of Nutrition
Bread, Cereal, Rice, & Pasta Group
6-11 Servings
Provides fiber and carbs (complex)
choose foods made from whole grains.
Go easy on the fat and sugars you add as spreads, seasonings, or toppings.

9. Fundamentals of Nutrition
Examples: each represents a serving
1 slice of bread
½ bagel or English muffin
½ cup cooked rice or cereal
2-3 ozs. pasta

10. Fundamentals of Nutrition
Vegetable Group
3-5 Servings
Provides complex carbs
Include dark-green leafy vegetables
Added spreads or toppings, such as butter, mayonnaise, and salad dressing, count as fat.

11. Fundamentals of Nutrition
Examples: represents one serving
1 cup of salad greens
½ cup cooked vegetables
¾ cup vegetable juice

12. Fundamentals of Nutrition
Fruit Group
2-4 Servings
Choose fresh fruits, fruit juices, and frozen, canned, or dried fruit.
Whole fruits are higher in fiber than fruit juices.
Count only 100 percent fruit juice as fruit. Punches and most fruit "drinks" contain only a little juice and lots of added sugars

13. Fundamentals of Nutrition
Provides carbs, K+, and Vit. C
Examples: represents one serving
1 medium size fruit
½ cup canned/cooked fruit
¼ cup dried fruit
¾ cup fruit juice

14. Fundamentals of Nutrition
Meat, Poultry, Fish and Beans
Now called the “Protein” group
2-3 Servings
Choose lean meat, fish, and dry beans. They are the choices lowest in fat.
Trim away all the fat you can see.
Remove skin from poultry.
Bake, grill, broil, roast, or boil these foods instead of frying them.

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Provides protein
Examples: represents one serving
1-2 ozs. Meat, fish, poultry
1 cup cooked beans
2 eggs
4 tablespoons peanut butter
1 oz. nuts

16. Fundamentals of Nutrition
Milk, Yogurt, & Cheese
2-3 Servings
Choose skim milk and nonfat yogurt often low-fat cheeses. They are lowest in fat.
Provides Ca+, Vit. D

17. Fundamentals of Nutrition
Examples: represents one serving
1 cup milk, yogurt, pudding
1-2 ozs. Cheese (1 slice)
8 ozs. Cottage cheese
1 ½ cup of ice cream

18. Fundamentals of Nutrition
Fats, Oils, & Sweets
Use Sparingly
Go easy on fats and sugars added in cooking or at the table
cut down on "extras" in this group.

19. Fundamentals of Nutrition
METABOLISM
Process where nutrients are used for energy by the cells
Energy is required for all cell function
The byproduct of cell metabolism is
heat

20. Fundamentals of Nutrition
Basal Metabolic Rate (BMR)
Rate at which the body uses energy just to maintain tissue needs
The heat produced by the BMR is called a calorie
Males wt. (in lbs) x x wt.
Females wt. (in lbs.) x 10 + wt.

21. Fundamentals of Nutrition
Obesity excess body fat
Weight = 20% above Ideal Body Weight
Body Mass Index (BMI) is a measure of body fat based on height and weight

22. Fundamentals of Nutrition
Calculating BMI
(weight in lbs.) x703
(Ht. inches) x (Ht. inches)
BMI > 25 overweight
BMI > obese