General Nutrition

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General Nutrition

Brad Shilling

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Basic Food Groups

Vegetables

Fruits

Grains

Dairy

Proteins

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New Food Pyramid

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Vegetables

The darker green they are, the better

Orange vegetables are also recommended

100% Vegetable Juice also counts

A quarter plate of vegetables is

recommended

I taste good

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What are Vegetables? broccoli spinach black beans corn potatoes carrots and more

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Fruits

It’s good to eat a variety

100% fruit juice counts

Canned and dry fruit also count

Quarter of our plate should be fruit

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What are 100% Fruit Juices?

orange

apple

grape

grapefruit

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Grains

Try to eat whole grains

3 oz. of grains a day is recommended

1 slice of bread = 1 oz.

1/2 = 1 oz.

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What are Grains?

whole-wheat flour

bulgur (cracked wheat)

oatmeal

whole cornmeal

brown rice

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Dairy

These are calcium rich foods

Try to eat Low-Fat or No-Fat

3 cups a day is recommended

Dairy products improve bone health

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What are Dairy Products? Milk

Pudding

Frozen Yogurt

Cheese

Ice Cream

Ice Milk

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Proteins

Get a variety of proteins

Try to eat Low-Fat or Lean meats

Do not fry them

5-6 oz. is recommended

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What is the Protein Group? Meat Poultry Eggs Processed Soy Products Seafood Nuts and Seeds

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Water

Per day we need 64 oz.

Food provides 20% of water needs

We must drink 52 oz.

64 oz. a day

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Carbohydrates

Sugars and Starches

Our body uses Carbs for energy

Two types of carbs

Simple

Complex

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Simple Carbohydrates

Broken down quickly by the body

Should not be your main source

Naturally found in fruit and milk

Also found in candy, table sugar, and soda

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Complex Carbohydrates

Sugar molecules strung together in

complex chains

Body turns them into glucose

Found in bread, rice, pasta, and vegetables

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Calories

Measure energy a food or drink provides

Are used every minute

Get the right mix of nutrients

How many do we need?

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Calories per Day

Males Active 3,000 Non active 2,400 - 2,600

Females Active 2,400 Non Active 2,000 - 2,200

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Calorie Calculator

Find out your recommended calorie amount

Click me

Information Used http://www.choosemyplate.gov/

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