Nutrition Guide

Serving Size - Everyday examples can help you compare your portion size 1 cup green salad is a fist or a tennis ball 1048697 1 baked potato is a fist or a tennis ball 1048697 frac34 cup tomato juice is a small Styrofoam cup 1048697 frac12 cup cooked broccoli is a scoop of ice cream or a light bulb 1048697 frac12 cup serving is 6 asparagus spears7 or 8 baby carrots1 ear of corn The Fruit Group 1048697 frac12 cup of grapes (15 grapes) is a light bulb 1048697 frac12 cup of fresh fruit is 7 cotton balls 1048697 1 medium size fruit is a fist or a tennis ball 1048697 1 cup of cut-up fruit is a fist or a tennis ball 1048697 frac14 cup raisins is a large egg or a golf ball The Milk Yogurt and Cheese Group 1048697 1frac12 ounces cheese is a 9-volt battery or your index and middle fingers 1048697 1 ounce of cheese is a pair of dice or your thumb 1048697 1 cup of ice cream is a large scoop the size of a tennis ball The Meat Poultry Fish Dry Beans Eggs and Nuts Group 1048697 2 tablespoons peanut butter is a Ping-Pong ball 1048697 3 ounces cooked meat fish poultry is a palm a deck of cards or a cassette tape 1048697 3 ounces grilledbaked fish is a checkbook 1048697 3 ounces cooked chicken is a chicken leg and thigh or a breast 1048697 1 cup cooked dried beans is a fist or a tennis ball 1048697 1 ounce of nuts is one handful Fats Oils and Sweets 1048697 1 teaspoon butter margarine is the size of a stamp the thickness of your finger 1048697 2 tablespoons salad dressing is a Ping-Pong ball 1048697 1 ounce of chocolate is one package of dental floss 1048697 1 ounce of small candies is one handful 1048697 1 ounce of chips or pretzels is two handfuls 1048697 frac12 cup of potato chips crackers or popcorn is one handful

Calories

Calorie has become a household word although exactly what a calorie does is a mystery to many Ask one hundred people what a calorie is and most will tell you it is the thing in food that makes me fat Calories have gotten a bad reputation and are considered by many to be the enemy Few people truly understand what a calorie is and why it is so important to their bodies

The important word to take away from this definition is ENERGY Calories are ENERGY that fuel our bodies much like gasoline fuels our cars Without sufficient calories our heart would not beat our lungs would not function and our brain would not work Many of us have no idea how many calories our body needs just to exist

If you exceed the number of calories your body requires each day you will eventually gain weight It takes an excess of 3500 calories to gain 1 lb of fat For example if your body needs 2000 calories a day to maintain its current weight and every day you consume 2500 (one 20 oz Mocha Swirl Latte could add 500 calories) in one week you would gain 1 lb One day of overindulging does not cause instant weight gain

What makes a calorie

1g carbohydrate contains 375 calories

1g protein contains 4 calories

1g fat contains 9 calories

Calories from FAT

Fat calories are calories of fat originFats are food substances that the body needs to build its constituents Fats are also used as body fuel to produce warmth If fats are not burned for energy they are accumulated in fat cells Some people consume more fats than are needed for the body

Saturated Fat and Trans Fat

Saturated Fat - Like all fats saturated fats are a source of fuel for the body aid in absorption of fat-soluble vitamins are used to build cell membranes and hold other purposes The human body can make all the saturated fat it needs

Trans fat is the common name for unsaturated fat with trans-isomer (E-isomer) fatty acid(s)

The consumption of trans fats increases the risk of coronary heart disease[1][2] by raising levels of LDL cholesterol and lowering levels of good HDL cholesterol

Serving Size - Everyday examples can help you compare your portion size 1 cup green salad is a fist or a tennis ball 1048697 1 baked potato is a fist or a tennis ball 1048697 frac34 cup tomato juice is a small Styrofoam cup 1048697 frac12 cup cooked broccoli is a scoop of ice cream or a light bulb 1048697 frac12 cup serving is 6 asparagus spears7 or 8 baby carrots1 ear of corn The Fruit Group 1048697 frac12 cup of grapes (15 grapes) is a light bulb 1048697 frac12 cup of fresh fruit is 7 cotton balls 1048697 1 medium size fruit is a fist or a tennis ball 1048697 1 cup of cut-up fruit is a fist or a tennis ball 1048697 frac14 cup raisins is a large egg or a golf ball The Milk Yogurt and Cheese Group 1048697 1frac12 ounces cheese is a 9-volt battery or your index and middle fingers 1048697 1 ounce of cheese is a pair of dice or your thumb 1048697 1 cup of ice cream is a large scoop the size of a tennis ball The Meat Poultry Fish Dry Beans Eggs and Nuts Group 1048697 2 tablespoons peanut butter is a Ping-Pong ball 1048697 3 ounces cooked meat fish poultry is a palm a deck of cards or a cassette tape 1048697 3 ounces grilledbaked fish is a checkbook 1048697 3 ounces cooked chicken is a chicken leg and thigh or a breast 1048697 1 cup cooked dried beans is a fist or a tennis ball 1048697 1 ounce of nuts is one handful Fats Oils and Sweets 1048697 1 teaspoon butter margarine is the size of a stamp the thickness of your finger 1048697 2 tablespoons salad dressing is a Ping-Pong ball 1048697 1 ounce of chocolate is one package of dental floss 1048697 1 ounce of small candies is one handful 1048697 1 ounce of chips or pretzels is two handfuls 1048697 frac12 cup of potato chips crackers or popcorn is one handful

Calories

Calorie has become a household word although exactly what a calorie does is a mystery to many Ask one hundred people what a calorie is and most will tell you it is the thing in food that makes me fat Calories have gotten a bad reputation and are considered by many to be the enemy Few people truly understand what a calorie is and why it is so important to their bodies

The important word to take away from this definition is ENERGY Calories are ENERGY that fuel our bodies much like gasoline fuels our cars Without sufficient calories our heart would not beat our lungs would not function and our brain would not work Many of us have no idea how many calories our body needs just to exist

If you exceed the number of calories your body requires each day you will eventually gain weight It takes an excess of 3500 calories to gain 1 lb of fat For example if your body needs 2000 calories a day to maintain its current weight and every day you consume 2500 (one 20 oz Mocha Swirl Latte could add 500 calories) in one week you would gain 1 lb One day of overindulging does not cause instant weight gain

What makes a calorie

1g carbohydrate contains 375 calories

1g protein contains 4 calories

1g fat contains 9 calories

Calories from FAT

Fat calories are calories of fat originFats are food substances that the body needs to build its constituents Fats are also used as body fuel to produce warmth If fats are not burned for energy they are accumulated in fat cells Some people consume more fats than are needed for the body

Saturated Fat and Trans Fat

Saturated Fat - Like all fats saturated fats are a source of fuel for the body aid in absorption of fat-soluble vitamins are used to build cell membranes and hold other purposes The human body can make all the saturated fat it needs

Trans fat is the common name for unsaturated fat with trans-isomer (E-isomer) fatty acid(s)

The consumption of trans fats increases the risk of coronary heart disease[1][2] by raising levels of LDL cholesterol and lowering levels of good HDL cholesterol

Calories

Calorie has become a household word although exactly what a calorie does is a mystery to many Ask one hundred people what a calorie is and most will tell you it is the thing in food that makes me fat Calories have gotten a bad reputation and are considered by many to be the enemy Few people truly understand what a calorie is and why it is so important to their bodies

The important word to take away from this definition is ENERGY Calories are ENERGY that fuel our bodies much like gasoline fuels our cars Without sufficient calories our heart would not beat our lungs would not function and our brain would not work Many of us have no idea how many calories our body needs just to exist

If you exceed the number of calories your body requires each day you will eventually gain weight It takes an excess of 3500 calories to gain 1 lb of fat For example if your body needs 2000 calories a day to maintain its current weight and every day you consume 2500 (one 20 oz Mocha Swirl Latte could add 500 calories) in one week you would gain 1 lb One day of overindulging does not cause instant weight gain

What makes a calorie

1g carbohydrate contains 375 calories

1g protein contains 4 calories

1g fat contains 9 calories

Calories from FAT

Fat calories are calories of fat originFats are food substances that the body needs to build its constituents Fats are also used as body fuel to produce warmth If fats are not burned for energy they are accumulated in fat cells Some people consume more fats than are needed for the body

Saturated Fat and Trans Fat

Saturated Fat - Like all fats saturated fats are a source of fuel for the body aid in absorption of fat-soluble vitamins are used to build cell membranes and hold other purposes The human body can make all the saturated fat it needs

Trans fat is the common name for unsaturated fat with trans-isomer (E-isomer) fatty acid(s)

The consumption of trans fats increases the risk of coronary heart disease[1][2] by raising levels of LDL cholesterol and lowering levels of good HDL cholesterol

What makes a calorie

1g carbohydrate contains 375 calories

1g protein contains 4 calories

1g fat contains 9 calories

Calories from FAT

Fat calories are calories of fat originFats are food substances that the body needs to build its constituents Fats are also used as body fuel to produce warmth If fats are not burned for energy they are accumulated in fat cells Some people consume more fats than are needed for the body

Saturated Fat and Trans Fat

Saturated Fat - Like all fats saturated fats are a source of fuel for the body aid in absorption of fat-soluble vitamins are used to build cell membranes and hold other purposes The human body can make all the saturated fat it needs

Trans fat is the common name for unsaturated fat with trans-isomer (E-isomer) fatty acid(s)

The consumption of trans fats increases the risk of coronary heart disease[1][2] by raising levels of LDL cholesterol and lowering levels of good HDL cholesterol

Calories from FAT

Fat calories are calories of fat originFats are food substances that the body needs to build its constituents Fats are also used as body fuel to produce warmth If fats are not burned for energy they are accumulated in fat cells Some people consume more fats than are needed for the body

Saturated Fat and Trans Fat

Saturated Fat - Like all fats saturated fats are a source of fuel for the body aid in absorption of fat-soluble vitamins are used to build cell membranes and hold other purposes The human body can make all the saturated fat it needs

Trans fat is the common name for unsaturated fat with trans-isomer (E-isomer) fatty acid(s)

The consumption of trans fats increases the risk of coronary heart disease[1][2] by raising levels of LDL cholesterol and lowering levels of good HDL cholesterol

Saturated Fat and Trans Fat

Saturated Fat - Like all fats saturated fats are a source of fuel for the body aid in absorption of fat-soluble vitamins are used to build cell membranes and hold other purposes The human body can make all the saturated fat it needs

Trans fat is the common name for unsaturated fat with trans-isomer (E-isomer) fatty acid(s)

The consumption of trans fats increases the risk of coronary heart disease[1][2] by raising levels of LDL cholesterol and lowering levels of good HDL cholesterol

Cholesterol

Lipids are fats that are found throughout the body Cholesterol a type of lipid is found in foods from animal sources This means that eggs meats and whole-fat dairy products (including milk cheese and ice cream) are loaded with cholesterol mdash and vegetables fruits and grains contain none

Because cholesterol cant travel alone through the bloodstream it has to combine with certain proteins These proteins act like trucks picking up the cholesterol and transporting it to different parts of the body When this happens the cholesterol and protein form a lipoprotein together

HDL and LDL

The two most important types of lipoproteins are high-density lipoproteins (or HDL) and low-density lipoproteins (or LDL) Youve probably heard people call LDL cholesterol bad cholesterol and HDL cholesterol good cholesterol because of their very different effects on the body Most cholesterol is LDL cholesterol and this is the kind thats most likely to clog the blood vessels keeping blood from flowing through the body the way it should

On the other hand HDL cholesterol removes cholesterol from the blood vessels and carries it back to the liver where it can be processed and sent out of the body

Sodium

Sodium is salt Our bodies need no more than 2400mg of sodium per day

1 teaspoon of salt contains about 2400 mg of sodium

Carbohydrates

Carbohydrates are an ideal source of energy for the body This is because they can be converted more readily into glucose the form of sugar thats transported and used by the body than proteins or fats can

HDL and LDL

The two most important types of lipoproteins are high-density lipoproteins (or HDL) and low-density lipoproteins (or LDL) Youve probably heard people call LDL cholesterol bad cholesterol and HDL cholesterol good cholesterol because of their very different effects on the body Most cholesterol is LDL cholesterol and this is the kind thats most likely to clog the blood vessels keeping blood from flowing through the body the way it should

On the other hand HDL cholesterol removes cholesterol from the blood vessels and carries it back to the liver where it can be processed and sent out of the body

Sodium

Sodium is salt Our bodies need no more than 2400mg of sodium per day

1 teaspoon of salt contains about 2400 mg of sodium

Carbohydrates

Carbohydrates are an ideal source of energy for the body This is because they can be converted more readily into glucose the form of sugar thats transported and used by the body than proteins or fats can

Sodium

Sodium is salt Our bodies need no more than 2400mg of sodium per day

1 teaspoon of salt contains about 2400 mg of sodium

Carbohydrates

Carbohydrates are an ideal source of energy for the body This is because they can be converted more readily into glucose the form of sugar thats transported and used by the body than proteins or fats can

Carbohydrates

Carbohydrates are an ideal source of energy for the body This is because they can be converted more readily into glucose the form of sugar thats transported and used by the body than proteins or fats can

There are two types of carbohydrate complex and simple

Complex carbohydrates as natural starches

Simple carbohydrates are also known as sugars They also exist in either a natural or refined form

Protein

Protein is required by the body for the growth maintenance and repair of all cells

Protein is a major component of all muscles tissues and organs and is vital for practically every process that occurs within the body such as metabolism digestion and the transportation of nutrients and oxygen in the blood

• Nutrition Guide
• Serving Size - Everyday examples can help you compare your port
• Calories
• What makes a calorie
• Calories from FAT
• Saturated Fat and Trans Fat
• Cholesterol
• HDL and LDL
• Sodium
• Carbohydrates
• There are two types of carbohydrate complex and simple
• Protein