Nutrition tips for Everyone

Nutrition for EveryoneBy: Michele Ercolano

NutrientsNutrients in food support growth, maintenance, and repair of the body.

Deficiencies, excesses, and imbalances of nutrients bring on the disease of malnutrition. Nutrients (cont)Components of food required for the bodys functioning.

RolesProvides energyBuilding materialMaintenance and repairSupport growthSix Classes of Nutrients Water

CarbohydrateEnergy nutrient4cal/g

Fat (lipid)Energy nutrient9 cal/gProteinEnergy nutrient4 cal/g

Vitamins

MineralsElements of a Healthy DietAdequacy: get enough of essential nutrientsBalance: contains a good proportion of nutrients. No overemphasis of a food groupCalorie Control: choose foods to maintain ideal body weightModeration: eat any food in reasonable-size portionsVariety: eat different types of food to prevent boredom5 Food GroupsGrains VegetablesFruitsMilkMeat & Beans

GrainsAny food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product

Examples:BreadPastasOatmealBreakfast cerealsTortillasgritsMake at least half your grains whole grains.

VegetablesAny vegetable or 100% vegetable juiceVegetable subgroupsDark green vegetablesRed and orange vegetablesLegumesStarchy vegetablesOther vegetablesVary your veggies.

FruitsAny fruit or 100% fruit juice!

Fruits may be fresh, canned, frozen or dried; and may be whole, cut up, pureed, raw or cooked. Make half your plate fruits and vegetables.

MilkAll fluid milk products and many foods made from milk.example: cheese & yogurt

Although cream cheese, cream, and butter are made from milk, they dont count in the Milk group because they contain little or no calcium.

Try to use fat-free or low-fat (1%) milk.

Meats & BeansAll foods made from beef, pork, poultry, fish, dry beans or peas, eggs, nuts, and seeds. Try to consume lean meats and poultry

How much should I eat everyday?Grains 6 ozVegetables2 and half cupsFruits2 cupsMilk 3 cupsMeats & Beans5 and half oz

OilsAre not a food group

They provide essential nutrients

Foods naturally high in oils:NutsOlivesSome fishAvocados

Use Sparingly!!Empty Caloriescalories from solid fats and/or added sugarsSolid fats: fats that are solid at room temperatureAdded sugars: are sugars and syrups that are added when foods or beverages are processed or prepared. Ex. of where some empty calories come from:Cakes, cookies, pastries, and donutsSodas, energy drinksIce creamSodas, energy drinks

Drink water instead of sugary drinks.Physical ActivityFor health benefits, physical activity should be moderate or vigorous intensity.

Try to find your balance between food and exercise.

Get at least 30 minutes most days of the week.

Body Mass Index (BMI)Body mass index is a measure of body fat based on height and weight that applies to adult men and women. Categories Underweight =