Download - 7 Main Nutrients
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Choosemyplate.gov
*7 Main Nutrients
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*7 Main Nutrients and functions
*Energy Producers: *Carbohydrates – energy*Fats – Energy, insulation and protection*Protein – Build and repair body tissues
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*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
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*How are foods sorted into
groups?
*By their major nutrients
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*Grains
*Color – Orange*Nutrient – carbohydrates*Serving size – 6 oz. *Tips – make half your grains whole
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*Vegetables
*Color - green*Nutrient – vitamins and minerals
and fiber*Serving – 2 ½ cups*Tips – eat dark green, orange, and
red
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*Fruits
*Color – red*Nutrient – vitamins and minerals and fiber*Serving – 2 cups*Tips – eat the fruit rather than
juices.
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*Dairy
*Color – blue*Nutrient – Calcium and
minerals *Serving – 3 cups*Tips – Go low fat or fat
free.
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*Proteins
*Color – Purple*Nutrient – protein*Serving – 5 ½ oz.*Tips – choose lean meats
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*Oils
*Nutrient – fat*Tips – use oils instead of solid fats
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*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.
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*Physical Activity -
*Kids – need 60 minutes per day*Adolescents – 60 minutes per day*Adults – 30-60 minutes a day-90 minutes
for weight loss
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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
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*1980 The Food Guide Pyramid
AdequacyModerationVarietyProportion/ balance
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2000
Added “my” for personalization. Exercise now included
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*Choose My Plate
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*Plate size?
*The larger the plate the more we tend to eat. The correct plate size is 9 inches
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*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.