WHAT IS NUTRITION
http://www.mindbodysoul.gov.uk/e
ating/allabout.html
Seven steps to healthy eating
 Do you eat a variety of different foods?
 Do you eat the right amount to be a
healthy weight?
 Do you eat plenty of foods rich in starch
and fiber?
Seven steps to healthy eating
 Do you eat plenty of fruit and
vegetables?
 Do you eat too many foods that contain
a lot of fat?
 Do you have sugary foods and drinks
too often?
 Do you eat too much salt?
The Food Guide Pyramid
Bread, Cereal, Rice, And
Pasta
(6-11 servings)
 Grain products like bread, cereal, rice,
and pasta.
 They are important sources of vitamins,
minerals, and carbohydrates like starch
and fiber.
 Are only fattening when fats are added
like margarine, oil, and mayonnaise.
Continued
 Whole grain foods like oatmeal, brown
rice, grits, corn tortillas and whole wheat
bread are better that grain foods.
 Some breads and cereals have lots of
sugar added



Croissants
Doughnuts
Cake
Fruits
(2-4 servings)
Fruits Cont…
 Great sources of vitamins and
carbohydrates like fiber and sugar.
 Low in calories and naturally sweet
 Fruits and their juices are good sources
of water too.
Fruits Cont…
 It is important to eat a variety of fruits.


melons and citrus fruits, like oranges and
grapefruit, are high in vitamin C
Cantaloupe, peaches, and nectarines are
sources of vitamin A
 Whole fruits contain more fiber than
juices and sauces.
 Canned fruit in syrup has a lot of added
sugar.
Vegetables
(3-5 servings)
Vegetables Cont…
 Vegetables are a great source of
important vitamins, minerals and
carbohydrates.
 It is important to eat a variety of
vegetables because they all have
different types of vitamins and minerals.
FOLLOW THE RAINBOW
Veggies Cont…
 Fresh vegetables are naturally low in fat,
calories and sodium.
 Extra fat and calories can come from
cooking or how the food is processed.
Milk, Yogurt, and Cheese
(2-3 servings)
MYC Cont…
 Foods in this group because they Work
together to keep out bones strong and
healthy.
 Milk products like ice cream, cheese,
whole milk and foods made from whole
milk are high in fat.
 Low-fat or skim milk products, like lowfat yogurt, skim milk and low-fat cheeses
help to cut back on the amount of fat we
consume
Meat, Poultry, Fish, Dry Beans,
Eggs, and Nuts
(2-3 Servings)
Meat, Poultry, Fish, Dried
Beans, Eggs, and Nuts Cont…
 Most meats are high in fat but to combat
this you can choose lean cuts, trim fat
before cooking, and you can take the
skin off of chicken.
 Processed meats like hot dogs,
sausage, pepperoni, bacon, ham and
luncheon meats are high in fat and
sodium.
*Try to eat these less often
Cont…
 Eggs are counted as a meat serving
because of the protein in them, you can
use egg whites to cut down on fat.
 Peas and other dried beans are good
sources of protein and have little fat in
them.
 Nuts (peanut butter) are also good
sources of protein but have more fat
than other plant products.
Fats, Oils, and Sweets
(use sparingly)
Fats, Oils, and Sweets
 Fats, oils and sweets give us calories.
 These are not bad foods when eating in
moderation with the rest of the food
groups and there recommended
servings, but the should be used
sparingly.
 Sweets like candy, soft drinks, syrups,
jams, and jellies are made mostly of
sugars and most don’t contain no
vitamins or minerals
The food Guide Pyramid
Resources
http://www.nal.usda.gov/fnie/foodcomp/search
http://www.eatright.org/Public/index_21566.cfm
www.usda.gov/chpp/pyramid.html
http://www.umass.edu/nibble/infolis2.html