By: Michele Ercolano
Nutrients
Nutrients 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 body’s
functioning.
Roles
• Provides energy
• Building material
• Maintenance and repair
• Support growth
Six Classes of Nutrients
Water
Carbohydrate
 Energy nutrient
 4cal/g
Protein
 Energy nutrient
 4 cal/g
Vitamins
Fat (lipid)
 Energy nutrient
 9 cal/g
Minerals
Elements of a Healthy Diet
Adequacy: get enough of essential nutrients
Balance: contains a good proportion of nutrients. No
overemphasis of a food group
Calorie Control: choose foods to maintain ideal body
weight
Moderation: eat any food in reasonable-size portions
Variety: eat different types of food to prevent boredom
5 Food Groups
Grains
Vegetables
Fruits
Milk
Meat & Beans
Grains
Any food made from wheat, rice, oats, cornmeal,
barley or another cereal grain is a grain product
Examples:
 Bread
 Pastas
 Oatmeal
 Breakfast cereals
 Tortillas
 grits
Make at least
half your grains
whole grains.
Vegetables
Any vegetable or 100% vegetable juice
Vegetable subgroups
 Dark green vegetables
 Red and orange vegetables
 Legumes
 Starchy vegetables
 Other vegetables
Vary
your
veggies.
Fruits
Any fruit or 100% fruit juice!
Make half
your plate
fruits and
vegetables.
Fruits may be fresh, canned, frozen or dried; and may
be whole, cut up, pureed, raw or cooked.
Milk
All fluid milk products and many foods made from
milk.
 example: cheese & yogurt
Although cream cheese, cream, and butter are made
from milk, they don’t count in the Milk group because
they contain little or no calcium.
Try to use fatfree or low-fat
(1%) milk.
Meats & Beans
All 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 oz
Vegetables
 2 and half cups
Fruits
 2 cups
Milk
 3 cups
Meats & Beans
 5 and half oz
Oils
Are not a food group
Use
Sparingly!!
They provide essential nutrients
Foods naturally high in oils:
 Nuts
 Olives
 Some fish
 Avocados
Empty Calories
calories from solid fats and/or added sugars
 Solid fats: fats that are solid at room temperature
 Added 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 donuts
 Sodas, energy drinks
Drink water
 Ice cream
instead of sugary
drinks.
 Sodas, energy drinks
Physical Activity
For 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 = <18.5
 Normal weight = 18.5–24.9
 Overweight = 25–29.9
 Obesity = BMI of 30 or greater
Aim
for a
healthy
weight!
Calculate your BMI
How to Calculate Your B.M.I.:
(weight in pounds / (height in inches x height in
inches)) x 703
Tips!
Drink at least 8 glasses a water a day!
DONT
FORGE
T…
ALWAYS EAT BREAKFAST!
Limit sugars
Include green, orange, and yellow fruits and vegetables
Eat a variety of foods.
Balance calorie intake with energy output
More Tips!
Maintain an adequate calcium intake.
If you drink alcohol, do so in moderation.
Stay away from trans fats
Cut down on saturated fats
Eat foods that are high in fiber
Get your vitamins and minerals from foods, not from
supplements.
Useful Websites!
http://www.choosemyplate.gov/
http://www.wellnessletter.com/html/fw/fwNut01Healt
hyDiet.html
http://www.permanente.net/homepage/kaiser/pdf/61
28.pdf