nutrition 101 food groups and nutrients. fruits and vegetables fruits and vegetables should make up...
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Nutrition 101
Food groups and nutrients
Fruits and Vegetables
Fruits and vegetables should make up half of your plate for every meal you eat.
Draw a picture of how your platelooks at each meal.
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.
Health 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 vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.
Grains make should only make up ¼ of your plate at meals.
Read about grains from the Choose My Plate site:
http://www.choosemyplate.gov/food-groups/grains.html
Health benefits of grains
• Health benefits– 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.
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?
Whole grains
• Bran• Pumpernickel• Oatmeal• Rye• Popcorn• Brown rice• Whole wheat bread• Wheat crackers• Ground flaxseed• Whole grain pasta
• 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.
• 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?
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.
Nutrients are found in the foods we eat. There are 3 macronutrients:
• Carbohydrates
• Fats
• Protein
The three food groups that make up about ¾ of your plate that we have just discussed; fruits, vegetables and grains, dominate in carbohydrates.
Macronutrient Profile
ADA recommendations
Carbs 45 – 65 % Grains
Fruits
Vegetable
Protein 10 – 35 % Milk
Protein
Fats 20 – 35 % Essential fatty acids
Saturated fats
Common Meal Distribution
• Consume mixed meals that each maintain the desired distribution of macronutrients
Fats
• Provides how many calories per gram?
• Dominantly comes from what two food groups?
• Contains a substance that clogs arteries and leads to CAD.
Cholesterol
• Total level should be <200• HDL > 60 This is the “good” cholesterol• LDL < 100 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
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.
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
Bagel
20 Years Ago Today
3-inch diameter 140 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
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
Spaghetti and Meatballs
20 Years Ago Today
1 cup spaghetti with sauce and 3 small meatballs500 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
DAIRY GROUP
Fat-free milk (skim) 1 cup 83 0
1% milk (low fat) 1 cup 102 18
2% milk (reduced fat) 1 cup 122 37
Whole milk 1 cup 149 63
Low-fat chocolate milk 1 cup 158 64
Cheddar cheese 1 ½ ounces 172 113
Nonfat mozzarella cheese 1 ½ ounces 59 0
Whole milk mozzarella cheese 1 ½ ounces 128 76
Fruit flavored low-fat yogurt 1 cup (8 fl oz.) 250 152
Frozen yogurt 1 cup 224 119
Ice cream, vanilla 1 cup 275 210
Cheese sauce ¼ cup 120 64
PROTEIN FOODS GROUP
Extra lean ground beef, 95% lean 3 oz., cooked 146 0
Regular ground beef, 80% lean 3 oz., cooked 229 64
Turkey roll, light meat 3 slices (1 oz. each) 165 0
Roasted chicken breast (skinless) 3 oz., cooked 138 0
Roasted chicken thigh with skin 3 oz., cooked 209 47
Fried chicken with skin & batter 3 medium wings 478 382
Beef sausage, pre-cooked 3 oz., cooked 345 172
Pork sausage 2 patties (2 oz.) 204 96
Beef bologna 3 slices (1 oz. each) 261 150
OTHER
Pepperoni pizza 1 slice of a 14" pizza, regular crust
340 139
Regular soda 1 can (12 fluid oz.) 136 136
Regular soda 1 bottle (19.9 fluid oz.) 192 192
Fruit-flavored drink 1 cup 128 128
Butter 1 teaspoon 36 33
Stick margarine 1 teaspoon 36 32
Cream cheese 1 Tablespoon 41 36
Heavy (whipping) cream 1 Tablespoon 51 45
Frozen whipped topping (non dairy) ¼ cup 60 55
VEGETABLE GROUP
Baked potato 1 medium 159 0
French fries 1 medium order 431 185
Onion rings 1 order (8 to 9 rings) 275 160
GRAINS GROUP
Whole wheat bread 1 slice (1 oz.) 69 0
White bread 1 slice (1 oz.) 69 0
English muffin 1 muffin 132 0
Blueberry muffin 1 small muffin (2 oz.) 259 69
Croissant 1 medium (2 oz.) 231 111
Biscuit, plain1 medium (2.5" diameter)
186 71
Cornbread1 piece (2 ½" x 2 ½" x 1 ¼")
167 52
Corn flakes cereal 1 cup 90 8
Frosted corn flakes cereal 1 cup 147 56
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
Macronutrient Profile
ADA recommendations
Carbs 45 – 65 % Grains
Fruits
Vegetable
Protein 10 – 35 % Milk
Protein
Fats 20 – 35 % Essential fatty acids
Saturated fats
Common Meal Distribution
• Consume mixed meals that each maintain the desired distribution of macronutrients