NUTRITION…

NUTRITION…MY PYRAMID TO MY

PLATE…

MY PLATE… Balancing Calories  

Enjoy your food, but eat less.   Avoid oversized portions.    

Foods to Increase   Make half your plate fruits and vegetables.  

Make at least half your grains whole grains.   Switch to fat-free or low-fat (1%) milk.     Foods to Reduce  

Compare sodium in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers.  

Drink water instead of sugary drinks. 

KEY TERMS…Nutrition- the process by which

the body takes in and uses food.Calorie- unit that measures

energy in foods.Nutrients-substances in foods

that the body needs.There are 6 types of NUTRIENTS…

CARBOHYDRATESCarbohydrates- provides main source of

energy.• Foods:• Oatmeal • Potatoes • Whole-wheat breads • Cereal • Rice• Fruits and vegetables with skin • Pasta

PROTEINSProteins- provide growth and repair of body

cells.Foods:Meat FishPoultry MilkEggs BeansNuts

FATS

Fats- provide energy, absorbs vitamins, and cushions organs.

Foods:Saturated Fat: Unsaturated

Fat:Dairy products Plant productsMeat FishPoultry

TRANS FATS

• Trans fats- enhance the flavor, texture, and shelf life of many processed foods.

• Trans fatty foods tantalize your taste buds, then travel through your digestive system to clog your arteries.

• Foods:

• Cookies • Crackers • Cakes• Muffins • Fried foods • Donuts• Chips• Candy

VITAMINS• Vitamins- help your body grow,

develop, and stay healthy.• The body either cannot manufacture them at all or

cannot normally manufacture them in sufficient amounts, so must absorb them from food.

• Foods:• Vegetables• Fruits• Fish• Milk• Cheese• Eggs• Poultry

FAT SOLUBLE VITAMINS…• Vitamin A is needed for strong bones, good

vision, and healthy skin. It is found both in dark green and yellow fruits and vegetables.

• Vitamin D is essential for children because it helps calcium and phosphorus to form straight, strong bones and teeth.

• Vitamin E helps to protect vitamin A and red blood cells. It is found in a wide variety of foods, and almost everyone gets enough.

• Vitamin K is one vitamin that is made within the human body. Small amounts are found as well in the green leaves of spinach, kale, cabbage, and cauliflower and also in pork liver.

WATER SOLUBLE VITAMINS…

Vitamin B group helps to maintain healthy skin and a well-functioning nervous system. B vitamins also help to convert carbohydrates into energy.

Vitamin C essential for healthy teeth, gums, and blood vessels. It also helps the body to absorb iron.

MINERALSMinerals- help your body grow,

develop, and stay healthy.Foods:BeefSeafoodMilkDark green vegetablesEggsPoultryBeans

WATERWater- carries other nutrients,

regulates body temperature, and helps eliminate wastes.

Foods:FruitsVegetablesWaterJuice

GRAINSBrown rice BuckwheatOatmealPopcornBreakfast cereals- whole wheat cereal flakesCornbreadCorn/flour tortillasCrackersPastaPretzelsWhite breadAccording to MyPlate Girls 14-18 6 oz Boys 14-18 8 oz Half should be whole grains

BroccoliRomaine lettuceSpinachCarrotsPumpkinButternut squashCorn

• Artichokes

• Beets

• Celery

• Eggplant

• Tomatoes

• Beans

• Potatoes

VEGETABLES

According to MyPlate Girls 14-18 2.5 cups

Boys 14-18 3 cups

FRUITSApplesAvocadoBananasBerries: straw, blue, razGrapefruitKiwi Limes

According to MyPlate• Girls 14-18 1.5 cups• Boys 14-18 2 cups

• Melons: cantaloupe, honeydew, watermelon

• Oranges• Papaya• Plums• Raisins• Tangerines• Orange• Apple

DAIRYMilk: regular & lactosePuddingIce creamFrozen yogurtCheese: cheddar, mozz, swissYogurt

According to MyPlateGirls 14-18 3 cupsBoys 14-18 3 cups

PROTEINSMeatsPoultryBeans: black-eyed peas, kidney beans, soyNuts & seeds: almonds, cashews, peanuts, peanut

butterFishEggsAccording to MyPlate

Girls 14-18 5 ozBoys 14-18 6.5 oz

TEENS NEED MORE…Females= 2,400 caloriesMales 2,800-3,000 caloriesTherefore 3 meals are not enoughIts o.k. to snack- Whole-grain crackers with low fat cheesesColorful fruit- plums, nectarines, kiwis, bananasRaw vegetables- carrots, celeryHealthy munchies- pretzels, light popcorn, Yogurt

PORTION CONTROL…