7 main nutrients

Choosemyplate.gov

*7 Main Nutrients

*7 Main Nutrients and functions

*Energy Producers: *Carbohydrates – energy*Fats – Energy, insulation and protection*Protein – Build and repair body tissues

*8 Main Nutrients and functions

*Non- energy producers*Vitamins – metabolic functions *Minerals – become part of the body*Water – hydration, temperature control*Fiber – good digestion health

*How are foods sorted into

groups?

*By their major nutrients

*Grains

*Color – Orange*Nutrient – carbohydrates*Serving size – 6 oz. *Tips – make half your grains whole

*Vegetables

*Color - green*Nutrient – vitamins and minerals

and fiber*Serving – 2 ½ cups*Tips – eat dark green, orange, and

red

*Fruits

*Color – red*Nutrient – vitamins and minerals and fiber*Serving – 2 cups*Tips – eat the fruit rather than

juices.

*Dairy

*Color – blue*Nutrient – Calcium and

minerals *Serving – 3 cups*Tips – Go low fat or fat

free.

*Proteins

*Color – Purple*Nutrient – protein*Serving – 5 ½ oz.*Tips – choose lean meats

*Oils

*Nutrient – fat*Tips – use oils instead of solid fats

*What is the difference

between fats and oils?

*Fats – solid at room temp. Tend to be saturated.*Oils – liquid at room temp. Tend to be

mono- unsaturated.

What are empty calories?Foods that contain many calories, but few if any nutrientsExample: alcohol, sugar, etc.

*Physical Activity -

*Kids – need 60 minutes per day*Adolescents – 60 minutes per day*Adults – 30-60 minutes a day-90 minutes

for weight loss

1940“A guide to good eating, the basic 7”Focus on nutritional adequacy, specific servings from each food group

1956-1970Food For Fitness: Daily Food Guide Basic 4

*1980 The Food Guide Pyramid

AdequacyModerationVarietyProportion/ balance

2000

Added “my” for personalization. Exercise now included

*Choose My Plate

*Plate size?

*The larger the plate the more we tend to eat. The correct plate size is 9 inches

*What does an average American

adult diet look like?

*2,000 calories for MyPlate*Grain – 6 oz.*Vegetables – 2 ½ c. *Fruit – 2 c. *Dairy – 3 c. *Protein – 5 ½ oz.