Nutrition & Diet

Sajan Patel

About Nutrition and DietNutrition-how the things people intake nourishes

their body.

Diet-consists of what a person eats.

A person has good nutrition if their body gets all of the nutrients and vitamins needed to run well.Good nutrition comes from a healthy diet.

Why Have Good Nutrition?

Brings body to a healthy weight.

Improves the body’s systems.Cardiovascular, muscular, etc.

Reduces risk of getting diseases.Diabetes, heart disease, etc.

Gives your body more energy

Food Pyramid

Picture from: http://gianinc.com/category/OBESITY-MANAGEMENT/

Food Pyramid Serving Sizes

Milk, Yogurt, and Cheese 1 cup of milk or yogurt 1 1/2 ounces of natural cheese 2 ounces of process

cheese

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts 2-3 ounces of cooked lean meat, poultry, or fish 1/2 cup of cooked dry

beans, 1 egg, or 2 tablespoons of peanut butter count as 1 ounce of lean meat

Vegetable 1 cup of raw leafy vegetables 1/2 cup of other vegetables, cooked or chopped

raw 3/4 cup of vegetable juice

Fruit 1 medium apple, banana, orange 1/2 cup of chopped, cooked, or canned

fruit 3/4 cup of fruit juice

Bread, Cereal, Rice, and Pasta 1 slice of bread 1 ounce of ready-to-eat cereal 1/2 cup of cooked cereal,

rice, or pasta

Info From: http://www.nal.usda.gov/fnic/Fpyr/pmap.htm

What To Eat?Good

Sweet Potatoes Vitamin C, Fiber

Mangoes Vitamin A, Potassium

Unsweetened Yogurt Protein

Broccoli Vitamin C, Vitamin K

Salmon Omega 3, Protein

Bad

Margarine Trans fat and sodium

French Fries Sodium and Oils

Processed Cheese Saturated and Trans fat

Doughnuts Sugar and Trans fat.

Food Labels

Fat– 56-78 grams.

Cholesterol- 300 mg

Try to get 100% of “yellow” nutrients.

% of DV– Lower than 5% is low, higher than 20% is high.

40 calories per serving is low, 100 is moderate, and 400 is high.

0 g of something means less than 0.5 per serving.

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HeartSmartShopping/Reading-Food-Nutrition-Labels_UCM_300132_Article.jsp