Chapter 9 Nutrition Review
• Which is the good cholesterol?
• How do we get good cholesterol?
• What does bad cholesterol lead to?
• Do simple or complex carbohydrates provide long lasting energy?
• What do simple carbohydrates come from?
• How about complex?
• What does fiber come from?
• What are the 6 essential nutrients?
• How many cups of water should you drink a day?
• What is the purpose of proteins?
My Plate and Reading
Labels
Objective
• Content Objective: The students will be able to understand the essential
components of a nutrition label on a food product by evaluating a food label to
answer question on a worksheet.
Food Pyramid
Through the Years
My Plate – www.choosemyplate.gov
• In 2011 First Lady President Obama
and USDA Secretary Tom Vilsack
released my plate.
• Promotes a healthy plate at meal
time.
• My Plate promotes vegetables, fruits,
grains, protein (lean) and dairy
• Before you eat, think about what and
how much food goes on your plate or
in your cup or bowl.
My Plate - Vegetables
• Includes: Any vegetable (raw,
cooked, fresh, canned, frozen,
dried/dehydrated) or 100%
vegetable juice.
• Include more red, orange and darkgreen veggies.
• What veggies fall in these categories?
• What counts as a cup?
Children
Girls
1 cup
4 – 8 years
1.5 cups
9 – 13 years
2 cups
14 – 18 years 2.5 cups
Boys
9 – 13 years
2.5 cups
14 – 18 years 3 cups
Women
19 – 30 years 2.5 cups
31 – 50 years 2.5 cups
• 1 cup of raw or cooked vegetables
• 2 cups of leafy salad greens
2 – 3 years
51 + years
Men
2 cups
19 – 30 years 3 cups
31 – 50 years 3 cups
51 + years
2.5 cups
My Plate - Fruits
• Includes: Any Fruit (fresh, canned,
frozen or dried) or 100% fruit juice
• Have fruit as snacks, salads, with
breakfast and as dessert
• Choose 100% fruit juice when
choosing juices
• What are some fruits you can choose?
• What counts as a cup?
• 1 cup raw or cooked fruit
Children
Girls
2 – 3 years
1 cup
4 – 8 years
1 to 1.5 cups
9 – 13 years
1.5 cups
14 – 18 years 1.5 cups
Boys
9 – 13 years
1.5 cups
14 – 18 years 2 cups
Women
19 – 30 years 2 cups
• 1 cup 100% fruit juice
31 – 50 years 1.5 cups
• ½ cup dried fruit
51 + years
Men
• ***Half of your plate should be fruits
and vegetables!
1.5 cups
19 – 30 years 2 cups
31 – 50 years 2 cups
51 + years
2 cups
My Plate - Grains
• Includes: Any food made from wheat, rice, oats, cornmeal, barley
• Whole Grains = Contain the entire grain kernel
• Refined Grains = Have been milled which removes the bran and germ to improve
their shelf life
• It also removes dietary fiber, iron and many B vitamins
• Most refined grains are enriched with vitamin B and iron but not with fiber
• Examples = White bread, white rice
My Plate – Grains Cont.
• How many grains do you need?
• Depends on age, sex, and level of
activity
• Most Americans consume enough
grains but few of those grains are
whole grains
Children
Girls
Boys
• Half of all grains eaten should be
whole grains
• **Choose products that name whole
grain first on the nutritional label
Women
• What counts as an ounce?
• 1 slice of bread
• ½ cup of cooked rice, cereal or pasta
Men
Daily Rec.
Min. Rec.
2 – 3 years
3 ounces
1.5 ounces
4 – 8 years
5 ounces
2.5 ounces
9 – 13 years
5 ounces
3 ounces
14 – 18 years
6 ounces
3 ounces
9 – 13 years
6 ounces
3 ounces
14 – 18 years
8 ounces
4 ounces
19 – 30 years
6 ounces
3 ounces
31 – 50 years
6 ounces
3 ounces
51 + years
5 ounces
3 ounces
19 – 30 years
8 ounces
4 ounces
31 – 50 years
7 ounces
3.5 ounces
51 + years
6 ounces
3 ounces
My Plate - Dairy
Children
Girls
2 – 3 years
2 cups
4 – 8 years
2.5 cups
9 – 13 years
3 cups
14 – 18 years 3 cups
Boys
9 – 13 years
3 cups
14 – 18 years 3 cups
Women
19 – 30 years 3 cups
31 – 50 years 3 cups
51 + years
Men
3 cups
19 – 30 years 3 cups
• Includes: All milk products and foods
made from milk
• Must be foods that maintain their calcium
so foods such as cream, cream cheese and
butter are not considered dairy
• Choose 1% or skim milk as they have the
same amount of calcium and other
nutrients but less fat and calories
• What products are considered dairy?
• What counts as a cup?
• 1 cup of milk, yogurt or fortified soymilk
31 – 50 years 3 cups
• 1.5 ounces natural or 2 ounces processed
cheese
51 + years
• 1.5 cups of ice cream – choose fat free/low
fat
3 cups
My Plate - Protein
• Includes: Meat, poultry, seafood,
beans, peas, eggs, processed soy
products, nuts and seeds
Children
• Most Americans eat enough food
from this group but need to make
leaner selections
Girls
• Twice a week eat seafood
Boys
• What counts as an ounce?
• 1 egg
2 – 3 years
2 ounces
4 – 8 years
4 ounces
9 – 13 years
5 ounces
14 – 18 years 5 ounces
9 – 13 years
5 ounces
14 – 18 years 6.5 ounces
Women
19 – 30 years 5.5 ounces
• 1 tablespoon of butter
31 – 50 years 5 ounces
• 1 ounce of lean meat
51 + years
• ½ ounce of nuts or seeds
• ¼ cup beans and peas
Men
5 ounces
19 – 30 years 6.5 ounces
31 – 50 years 6 ounces
51 + years
5.5 ounces
My Plate - Oils
• Include: canola oil, corn oil, olive oil,
soybean oil, and sunflower oil
• Oils are fats that are in liquid form at
room temperature and come from
many different plants and fish
• Nuts, olives, some fish, and avocados are
naturally high in oil
• Oils from plant sources (vegetable and
nut oils) do not contain any cholesterol
• No plant foods contain cholesterol
• Solid fats are fats that are solid at room
temperature and include: butter,
shortening, beef fat, chicken fat, pork
fat
Children
Girls
2 – 3 years
3 teaspoons
4 – 8 years
4 teaspoons
9 – 13 years
5 teaspoons
14 – 18 years 5 teaspoons
Boys
9 – 13 years
5 teaspoons
14 – 18 years 6 teaspoons
Women
19 – 30 years 6 teaspoons
31 – 50 years 5 teaspoons
51 + years
Men
5 teaspoons
19 – 30 years 7 teaspoons
31 – 50 years 6 teaspoons
51 + years
6 teaspoons
My Plate – Additional Suggestions
• Look out for salt (sodium) in foods – compare sodium in foods and choose those
with a lower number
• Drink water instead of sugary drinks and eat sugary desserts less often
• Make foods that are high in solid fats occasional choices (pizza, hot dogs, cheese,
sausages, cakes, cookies, ice cream)
• Limit empty calories to less than 260 calories per day
• Empty Calories = Foods from solid fats and/or added sugar – These ingredients add
calories to the food with no nutritional value
Nutrition Labels
Reading Labels Video
Food Label Comparison
Old Food Label
Began in 1995
New Food Label
Beginning 2016
Differences
• Focus is more on the number of servings and bolded large calories per serving
• Included an area for added sugar (those empty calories)
• Now includes Vitamin D and Potassium instead of Vitamin A and C
• Vitamin D and Potassium are newly identified nutrients of public health significance
• They removed the calories from fat portion because research has proven that
the type of fat is more important than the amount.
• Moved the percentage of daily values to the left so that you see this information
first which is important for knowing how many nutrients you are getting from
that particular food.
Serving Size Law Changes
• The amount that is considered a
single serving has changed in the
past 20 years since the original food
labels came out.
• We now consume more in a single
serving.
• They will now be more realistic for
what people actually eat at one time
• Previously one bottle of soda, that
would be consumed in a single
sitting, could have been labeled as 2
servings.
Homework Due Next Class:
• 5 point assignment
• Bring in a food label from any food product
• Make sure you label includes the ingredients list!!
• Due Dates:
• AD = Thursday 3/17
• BE = Friday 3/18
• CF = Monday 3/21