1. Food groups and nutrients
Nutrition 101
Food groups and nutrients

3. Fruits and Vegetables
Fruits and vegetables should make up half of your plate for every meal you eat.

4. Draw a picture of how your plate looks at each meal.

5. Benefits of eating fruits and vegetables
Health benefits
Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
Eating foods such as fruits that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

6. Health benefits of eating fruits and vegetables
Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

7. Grains make should only make up ¼ of your plate at meals.

8. Read about grains from the Choose My Plate site: http://www

9. Health benefits of grains
Consuming whole grains as part of a healthy diet may reduce the risk of heart disease.
Consuming foods containing fiber, such as whole grains, as part of a healthy diet, may reduce constipation.
Eating whole grains may help with weight management.
Eating grain products fortified with folate before and during pregnancy helps prevent neural tube defects during fetal development.

10. Grains
Whole grains should make up 25 % of total caloric intake. If you are suppose to consume 1800 calories/day to maintain your weight, how many calories should come from whole grains?

11. Whole grains Bran Pumpernickel Oatmeal Rye Popcorn Brown rice
Whole wheat bread
Wheat crackers
Ground flaxseed
Whole grain pasta

12. Each meal should contain 2 – 300 calories of whole grains; bowl of cereal, two slices of bread, 1 C rice
Whole grains reduce the risk of heart attack and stroke by 20 – 40 %.
Choose cereals that contain folic acid and are iron rich.
You get calcium when you eat your cereal with milk.

13. Too much refined grains increases the risk of diabetes and heart disease.
Only 10 % of your diet should come from refined, sugary foods. How much would that be on the 1800 calorie/day diet?

14. To reduce refined grains, try the following:
Drink fewer sports drinks and fewer soft drinks to reduce intake of refined sugars.
Drink more milk to replace these beverages.
Choose fruits and vegetables for snacks.

15. Nutrients are found in the foods we eat. There are 3 macronutrients:
Carbohydrates
Fats
Protein

16. The three food groups that make up about ¾ of your plate that we have just discussed; fruits, vegetables and grains, dominate in carbohydrates.

17. Macronutrient Profile
ADA recommendations
Carbs
45 – 65 %
Grains
Fruits
Vegetable
Protein
10 – 35 %
Milk
Fats
20 – 35 %
Essential fatty acids
Saturated fats

18. Common Meal Distribution
Consume mixed meals that each maintain the desired distribution of macronutrients

19. Fats Provides how many calories per gram?
Dominantly comes from what two food groups?
Contains a substance that clogs arteries and leads to CAD.

20. Cholesterol Total level should be <200
HDL > 60 This is the “good” cholesterol
LDL < Problems if it is >160.
At least 25 % of total cholesterol should be HDL.
Eat – 8 % of fat from fish each week.
Eat < 7 % of total fat from saturated fat
Total cholesterol intake per day is < 300 mg

21. Protein Mainly comes from what two food groups?
Most serving sizes should be limited to the size of your palm.
Due to saturated fat, choose lean cuts of meat of prepare meat where most of fat drips away through broiling and grilling.
Should include a little protein each meal as it is not stored in the body.

22. The Basics Eat breakfast everyday Increase vegetable and fruit intake
Eat adequate protein
Add healthy fats
Decrease calorie-dense beverages
Eat whole grain foods
Eat iron and calcium rich foods

23. Bagel
20 Years Ago
Today
                                                           
3-inch diameter calories
??? calories
A bagel 20 years ago was 3 inches in diameter and had 140 calories. How many calories do you think are in today's bagel?
350    250    150

24. Cheeseburger
20 Years Ago
Today
                                                           
333 calories
??? calories
A cheeseburger 20 years ago had 333 calories. How many calories do you think are in today's cheeseburger?
590    620    700

25. Spaghetti and Meatballs
20 Years Ago
Today
                                                           
1 cup spaghetti with sauce and 3 small meatballs 500 calories
??? calories
A portion of spaghetti and meatballs 20 years ago had 500 calories. How many calories do you think are in today's portion of spaghetti and meatballs?
1,025    600    800

26. DAIRY GROUP
Fat-free milk (skim)
1 cup 83
1% milk (low fat)
102 18
2% milk (reduced fat)
122 37
Whole milk
149 63
Low-fat chocolate milk
158 64
Cheddar cheese
1 ½ ounces
172
113
Nonfat mozzarella cheese 59
Whole milk mozzarella cheese
128 76
Fruit flavored low-fat yogurt
1 cup (8 fl oz.)
250
152
Frozen yogurt
224
119
Ice cream, vanilla
275
210
Cheese sauce
¼ cup
120

27. PROTEIN FOODS GROUP
Extra lean ground beef, 95% lean
3 oz., cooked
146
Regular ground beef, 80% lean
229 64
Turkey roll, light meat
3 slices (1 oz. each)
165
Roasted chicken breast (skinless)
138
Roasted chicken thigh with skin
209 47
Fried chicken with skin & batter
3 medium wings
478
382
Beef sausage, pre-cooked
345
172
Pork sausage
2 patties (2 oz.)
204 96
Beef bologna
261
150

28. OTHER
 Pepperoni pizza
 1 slice of a 14" pizza, regular crust
340
139
Regular soda
1 can (12 fluid oz.)
136
1 bottle (19.9 fluid oz.)
192
Fruit-flavored drink
1 cup
128
Butter
1 teaspoon 36 33
Stick margarine 32
Cream cheese
1 Tablespoon 41
Heavy (whipping) cream 51 45
Frozen whipped topping (non dairy)
¼ cup 60 55

29. VEGETABLE GROUP
Baked potato
 1 medium
159
French fries
1 medium order
431
185
Onion rings
1 order (8 to 9 rings)
275
160

30. GRAINS GROUP
Whole wheat bread
1 slice (1 oz.) 69
White bread
English muffin
1 muffin
132
Blueberry muffin
1 small muffin (2 oz.)
259
Croissant
1 medium (2 oz.)
231
111
Biscuit, plain
1 medium  (2.5" diameter)
186 71
Cornbread
1 piece  (2 ½" x 2 ½" x 1 ¼")
167 52
Corn flakes cereal
 1 cup 90 8
Frosted corn flakes cereal
147 56

31. Graham crackers
2 large pieces
118 54
Whole wheat crackers
5 crackers 85 25
Round snack crackers
7 crackers
106 42
Chocolate chip cookies
2 large
161
109
Chocolate cake
1 slice of two-layer cake
408
315
Glazed doughnut, yeast type
1 medium, 3 ¾" diameter
255
170
Cinnamon sweet roll
1 medium roll
223
137

32. Macronutrient Profile
ADA recommendations
Carbs
45 – 65 %
Grains
Fruits
Vegetable
Protein
10 – 35 %
Milk
Fats
20 – 35 %
Essential fatty acids
Saturated fats

33. Common Meal Distribution
Consume mixed meals that each maintain the desired distribution of macronutrients