1. Nutrients
They do a body good

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

3. Carbohydrates
Provides energy– 4 kcal/gram

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

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

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

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

8. 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

9. 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.

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