1. The four basic food groups
1. milk-cheese, 2.meat-poultry-fish-bean, 3.fruit-vegetable, 4. bread-cereal
The four basic food groups

2. Nutritional Needs
The amounts of carbohydrates, fats, and proteins that are contained in your diet are measured in calories.
A calorie is a measure of the energy in foods.
A chemical reaction must take place for energy in foods to be released.
It is possible to obtain your nutritional needs by eating food in the recommended amounts from the four basic food groups.

3. The Four Basic Food Groups recommended for teenagers—4-2-4-4 Plan
FOOD GROUP SERVINGS
Milk-Cheese 4 (or more)
Meat-Poultry-Fish-Bean 2
Fruit-Vegetable 4 (or more)
Bread-Cereal 4 (or more)
Along with exercise, eating a variety of foods from the four basic food groups has proven to be an effective way to assist individuals in reaching and maintaining ideal body weight.

4. Milk-Cheese Group
Milk, cheese, ice cream, yogurt, and pudding.

5. Meat-Poultry-Fish-Bean Group
Meat, fish, poultry, eggs, dried beans, peas, nuts, and peanut butter.
You should concentrate on the most nutritional value with the fewest excessive calories in the form of fat. For example fish and poultry have a lower fat content than beef or pork.

6. Fruit-Vegetable Group
Green and yellow vegetables, tomatoes, citrus fruits, grapes, melons, strawberries, apples, and bananas.
Good source of fiber and major source of vitamins and minerals.
You should eat a dark green or deep yellow vegetable and a citrus fruit each day.

7. Bread-Cereal Group
Enriched breads, pasta, cereals, flour, baked goods, and whole grain products.
Bread and cereal s are high in fiber and carbs and are the body’s major energy source.

8. Daily Calorie Requirements
Differs for each person depending on two factors: body mass and amount of physical activity.

9. Basal Metabolism
BM is the amount of energy required to simply maintain you body at rest. It reduces with age.
Estimated as one calorie per kilogram of body weight per hour.

10. Determining Basal Metabolism
STEP 1 Convert body weight to kilograms (2.2 lbs per kg) 140 lb divided by 2.2 = kg Step 2 Kilograms of body weight by 24 hours X 24 hours = calories

11. Calories Needed For Daily Activities
Estimate the number of hours you spend performing different activities. Multiply the number of hours by the number of calories required per hour (see chart). Then add them together for the day.

12. Energy Expenditure Chart
Daily Activities
Calories Per ½ Hour
Gardening 68
Making beds 60
Mowing lawns 93
Sitting doing seat work 15
Standing 20
Washing floor 65
Driving car 25