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NUTRITION - is the science that studies how the
body makes use of food
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DIET - is everything you eat and drink
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NUTRIENTS - are the substances in food
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CALORIES – See the next slide
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A calorie is a unit of energy produced by food
and used by the body
There are 3500 calories in a pound
◦ Fat: 1 gram = 9 calories
◦ Protein: 1 gram = 4 calories
◦ Carbohydrates: 1 gram = 4 calories
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Substance that must be obtained from the
diet because the body cannot make it in
sufficient quantity to meet its need:
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Carbohydrates
Protein
Fat
Vitamins
Minerals
Water
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Your body's main source of energy.
Most calories (55-60%) should come from
carbohydrates.
Carbohydrates can be grouped into two
categories: Simple and Complex.
◦ Simple Carbohydrates = Sugars
◦ Complex Carbohydrates = Starch & Dietary fiber.
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Grain products
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Breads
Cereals
Pasta
Rice
Fruits
Vegetables
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Needed for growth; building and repair or
body tissues
The “building blocks” of the body
Secondary energy source
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2 Kinds of Proteins:
Complete Proteins:
Contains all of the
essential amino acids
Come from Animals
Meat - fish, poultry
Milk
Yogurt
Eggs
Incomplete Proteins:
Do NOT contain all the
essential amino acids
Come from Plants
Grains
Legumes-Dry Beans
Nuts
Seeds
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2 Types: Saturated and Unsaturated
Maintains skin and hair
Cushions vital organs
Provides insulation
Production and absorption of certain
vitamins and hormones.
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Animal-based foods
◦ Meats
◦ Milk products
◦ Oils
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Nuts
◦ Peanut butter
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Help to regulate chemical reactions in the body.
Vitamins cannot be made in the body, we must
obtain them through the diet.
Vitamins are best consumed through a varied diet
rather than as a supplement because there is little
chance of taking too high a dose.
Vitamins come from a variety of sources
◦ Eat a assorted & colorful diet!
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Minerals are components of foods that are involved
in many body functions.
Minerals are not a source of energy and are best
obtained through a varied diet rather than
supplements.
Minerals come from a variety of foods
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Water helps to control our body temperature, carries
nutrients and waste products from our cells, and is
needed for our cells to function.
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Most of our body weight (60-70%) is made up of
water.
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Drink at least 64 oz. per day
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How do you know if you are drinking enough water?
◦ Clear urine
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Serving Size – The amount of food, such as 1 cup of
cereal, 2 cookies, or 12 pretzels. It tells you how
many nutrients are in that amount of food.
What is the serving size for this food?
◦ Answer - ½ Cup
How many serving are in this container?
◦ Answer - 4 Servings
How many calories are in 1 serving of this food?
◦ Answer – 90 Calories
How many calories are in 3 serving of this food?
◦ Answer – 270 Calories
Using the Percent Daily Value
◦ Low = 5% or less of the Daily Value
◦ Moderate = 6%-19% of the Daily Value
◦ High = 20% or more of the Daily Value
Analyze the
nutritional value
of this food.
 ALL nutrients with a percent
daily value should be listed
in the chart
 List both the nutrient AND
the percentage
McDonald's Big Mac

10 point Assessment

Please read the directions
CAREFULLY!!!
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Turn your paper over
when you are done 
Featuring MyPlate and the 2010 Dietary Guidelines
 MyPlate
is a tool designed to remind
Americans to eat healthfully
 MyPlate illustrates the five food groups
using a familiar mealtime visual, a place
setting
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Balancing Calories
◦ Enjoy your food, but eat less.
◦ Avoid oversized portions.
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Foods to Increase
◦ Make half your plate fruits & vegetables.
◦ Make at least half your grains whole.
◦ Switch to low-fat (1%) or fat-free (skim) milk.
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Foods to Reduce
◦ Choose foods that have less sodium.
◦ Drink water instead of sugary drinks.
Build a Healthy Plate by
Choosing…
• Nutrient-dense foods
• A variety of fruits and
vegetables in a rainbow of
colors.
• Fiber-rich whole grains
• Low-fat or fat free milk and
dairy products.
• Protein foods that are low
in fat.
• SOLID FATS
– Saturated fat & trans fat  heart disease
– Replace with healthy unsaturated fat
• ADDED SUGAR
– Sugar adds calories  weight gain
– Choose water, 100% juice over soda
• SALT (SODIUM)
– Raises blood pressure  hypertension
– Processed foods, fast food, frozen meals
– Season with spices and herbs instead of salt
TOO HIGH in:
oSaturated fat
oSodium
oSugar
TOO LOW in:
oWhole grains
oCalcium
oFiber
Such a diet increases the risk of diseases, including:
◦ Heart Disease
◦ Diabetes
◦ Cancers (colon, prostate, mouth, throat,
esophagus, lung, stomach)
◦ Osteoporosis
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A serving is a measured amount of food or drink, such as
one slice of bread or one cup of milk.
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A portion is the amount of food that you choose to eat for
a meal or snack. It can be big or small—you decide. Many
foods that come as a single portion actually contain multiple
servings.
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Get Wise To Portion Size Video (19 minutes) SAFARI
MONTAGE
*There will be a 5 question quiz upon completion of the video*