CLICK HERE TO ENTER THE GUIDE TO NUTRITION PRESENTATION.
NUTRITION
BACKGROUND ON NUTRITION FOOD GROUPS
WHENEVER YOU SEE THIS SYMBOL, CLICK TO RETURN HOME.
NUTRITION
WHAT IS NUTRITION???NUTRITION IS THE RELATIONSHIP BETWEEN HEALTH AND DIET. NUTRITION CAN RANGE FROM MALNUTRITION TO
OPTIMAL HEALTH.
WHAT IS MALNUTRITION???MALNUTRITION IS A MEDICAL CONDITION CAUSED BY AN IMPROPER OF INSUFFICIENT DIET.
WHAT IS OPTIMAL HEALTH???OPTIMAL HEALTH MEANS THAT A PERSON’S BODY IS
COMPLETELY HEALTHY. THEY FOLLOW THE FOOD PYRAMID AND LEAD FULLY HEALTHY LIVES.
FOOD GROUPS
GRAINS
VEGETABLES FRUITS
DAIRY MEATS
FATS, OILS, SWEETS
ONCE YOU’VE FINISHED LEARNING ALL ABOUT THE
FOOD GROUPS, CLICK HERE TO TAKE YOUR QUIZ!
GRAINS
WHAT FOODS ARE GRAINS
NUTRITIONAL BENEFITS
NUMBER OF SERVINGS
HOW MANY SERVINGS OF GRAINS SHOULD YOU HAVE
PER DAY
THE RECOMMENDED NUMBER OF SERVINGS PER DAY THAT A PERSON SHOULD CONSUME DEPENDS ON AGE AND GENDER.
A TYPICAL 1ST GRADER SHOULD HAVE ABOUT 4 TO 5 CUPS PER DAY.
TO VIEW THE SERVING CHART, CLICK HERE
Children 2-3 years old 3 ounce equivalents** 1 ½ ounce equivalents** 4-8 years old 4 – 5 ounce equivalents** 2 – 2 ½ ounce equivalents** Girls 9-13 years old 5 ounce equivalents** 3 ounce equivalents** 14-18 years
old6 ounce equivalents** 3 ounce equivalents**
Boys 9-13 years old 6 ounce equivalents** 3 ounce equivalents** 14-18 years
old7 ounce equivalents** 3 ½ ounce equivalents**
Women 19-30 years
old6 ounce equivalents** 3 ounce equivalents**
31-50 years old
6 ounce equivalents** 3 ounce equivalents**
51+ years old 5 ounce equivalents** 3 ounce equivalents** Men 19-30 years
old8 ounce equivalents** 4 ounce equivalents**
31-50 years old
7 ounce equivalents** 3 ½ ounce equivalents**
51+ years old 6 ounce equivalents** 3 ounce equivalents**
WHAT FOODS ARE GRAINS
GRAINS ARE DIVIDED INTO TWO SUB CATEGORIES:
WHOLE GRAINS INCLUDE:
•WHOLE-WHEAT FLOUR
•CRACKED WHEAT
•OATMEAL
•WHOLE CORNMEAL
•BROWN RICE
•POPCORN
•CEREAL
•WHOLE WHEAT PASTA
•WILD RICE
REFINED GRAINS INCLUDE:
•WHITE FLOUR
•CRACKERS
•PASTA
•CORN CHIPS
•FLOUR TORTILLAS
•CORNBREAD
•WHITE BREAD
•WHITE RICE
•PRETZELS
NUTRITIONAL BENEFITS OF GRAINS
EATING GRAINS:• REDUCES THE RICK OF HEART
DISEASE• REDUCES CONSTIPATION• HELPS MANAGE WEIGHT• HELPS PREVENT DEFECTS DURING
FETAL DEVELOPMENT
FRUITS
WHAT FOODS ARE FRUITS
HOW MANY SERVINGS PER DAY
NUTRITIONAL BENEFITS
HOW MANY SERVINGS OF FRUITS SHOULD YOU HAVE
THE RECOMMENDED DAILY SERVING OF FRUITS DEPENDS ON AGE, GENDER AND DEGREE OF PHYSICAL ACTIVITY.
A TYPICAL 1ST GRADER SHOULD HAVE 1 TO 1 ½ CUPS OF FRUIT PER DAY.
TO VIEW THE SERVING CHART, CLICK HERE
Children 2-3 years old 1 cup** 4-8 years old 1 to 1 ½ cups** Girls 9-13 years old 1 ½ cups** 14-18 years old 1 ½ cups** Boys 9-13 years old 1 ½ cups** 14-18 years old 2 cups** Women 19-30 years old 2 cups** 31-50 years old 1 ½ cups** 51+ years old 1 ½ cups** Men 19-30 years old 2 cups** 31-50 years old 2 cups** 51+ years old 2 cups**
WHAT FOODS ARE FRUITSANY FRUIT, CANNED, FROZED, DRIED OR FRESH, AND 100%
FRUIT JUICE COUNTS AS PART OF THE FOOD GROUP. THESE INCLUDE:
• APPLES
• BERRIES
• GRAPES
• BANANAS
• LEMONS
• PINEAPPLE
•ORANGES
•PLUMS
•RAISINS
•TANGERINES
•PEARS
•MANGOS
NUTRITIONAL BENEFITS OF FRUITS
EATING FRUITS:• HELPS REDUCE RISK OF STROKE AND
CARDIOVASCULAR DISEASE• HELPS REDUCE RISK OF TYPE 2 DIABETES• MAY PROTECT AGAINST MOUTH AND
STOMACH CANCER• REDUCES THE RISK OF DEVELOPING
KIDNEY STONES AND REDUCES BONE LOSS• HELPFUL IN LOW CALORIE INTAKE DIETS
VEGETABLES
WHAT FOODS ARE VEGETABLES
HOW MANY SERVINGS PER DAY
NUTRITIONAL BENEFITS
HOW MANY SERVINGS OF VEGETABLES SHOULD YOU
HAVETHE AMOUNT OF VEGETABLES YOU SHOULD
HAVE PER DAY DEPENDS ON AGE, GENDER AND AMOUNT OF PHYSICAL ACTIVITY.
A TYPICAL 1ST GRADER SHOULD HAVE ABOUT 1 ½ CUPS PER DAY.
TO VIEW THE SERVING CHART, CLICK HERE
Children 2-3 years old 1 cup**
4-8 years old 1 ½ cups**
Girls 9-13 years old 2 cups**
14-18 years old 2 ½ cups**
Boys 9-13 years old 2 ½ cups**
14-18 years old 3 cups**
Women 19-30 years old 2 ½ cups**
31-50 years old 2 ½ cups**
51+ years old 2 cups**
Men 19-30 years old 3 cups**
31-50 years old 3 cups**
51+ years old 2 ½ cups**
WHAT FOODS ARE VEGETABLES
ANY VEGETABLE OR 100% VEGETABLE JUICE COUNTS AS A MEMBER OF THE VEGETABLE GROUP. THESE INCLUDE:
• BROCCOLI• SPINACH• SQUASH• CARROTS• POTATOES• BEANS• ONIONS
• PEAS
•ASPARAGUS
•CABBAGE
•CELERY
•CAULIFLOWER
•TOMATO
NUTRITIONAL BENEFITS OF VEGETABLES
EATING VEGETABLES:• REDUCES RISK OF STROKE AND
CARDIOVASCULAR DISEASE• REDUCES TYPE 2 DIABETES• PROTECTS AGAINST CANCERS• REDUCES THE RISK OF CORONARY
HEART DISEASE• DECREASES BONE LOSS
MEATS
WHAT FOODS ARE MEATS
HOW MANY SERVINGS PER DAY
NUTRITIONAL BENEFITS
HOW MANY SERVINGS OF MEATS SHOULD YOU HAVE
THE AMOUNT OF MEAT YOU SHOULD EAT EACH DAY DEPENDS ON AGE, GENDER AND AMOUNT OF PHYSICAL ACTIVITY.
THE TYPICAL 1ST GRADER SHOULD HAVE ABOUT 3 TO 4 OUNCES OF MEAT PER DAY.
WHILE MOST PEOPLE USUALLY GET THE RECOMMENDED AMOUNT, THEY USUALLY DON’T GET IT FROM THE BEST SOURCES.
TO VIEW THE SERVING CHART, CLICK HERE
Children 2-3 years old 2 ounce equivalents**
4-8 years old 3 – 4 ounce equivalents**
Girls 9-13 years old 5 ounce equivalents**
14-18 years old 5 ounce equivalents**
Boys 9-13 years old 5 ounce equivalents**
14-18 years old 6 ounce equivalents**
Women 19-30 years old 5 ½ ounce equivalents**
31-50 years old 5 ounce equivalents**
51+ years old 5 ounce equivalents**
Men 19-30 years old 6 ½ ounce equivalents**
31-50 years old 6 ounce equivalents**
51+ years old 5 ½ ounce equivalents**
WHAT FOODS ARE MEATSALL FOODS MADE FROM MEAT, POULTRY,
FISH, BEANS, EGGS, NUTS OR SEEDS ARE PART OF THE MEAT GROUP. THESE INCLUDE:
• BEEF• HAM• PORK• CHICKEN• BLACK BEANS• KIDNEY BEANS• SOY BEANS
• WHITE BEANS
• VEAL
• LAMB
•VENISON (DEER)
•LIVER
•TOFU
• EGGS
• TURKEY
NUTRITIONAL BENEFITS OF MEATS
EATING MEATS:• SUPPLIES YOUR BODY WITH VITAMINS B
AND E, IRON, ZINC AND MAGNESIUM.• PROVIDES PROTINE AND CALORIES.
HOWEVER EATING TOO MUCH MEAT:• CAN RAISE CHOLESTEROL LEVELS• CAUSE HEART DISEASE
..THIS IS WHY YOU SHOULD INCLUDE FISH AND NUTS IN YOUR DIET.
DAIRY
WHAT FOODS ARE DAIRY
HOW MANY SERVINGS PER DAY
NUTRITIONAL BENEFITS
HOW MANY SERVINGS SHOULD YOU HAVE
THE NUMBER OF DAIRY SERVINGS YOU SHOULD HAVE PER DAY DEPENDS SOLELY ON YOUR AGE.
A TYPICAL 1ST GRADER SHOULD HAVE ABOUT 2 CUPS OF DAIRY PER DAY.
TO VIEW THE SERVING CHART, CLICK HERE
Children 2-3 years old 2 cups*
4-8 years old 2 cups*
Girls 9-13 years old 3 cups*
14-18 years old 3 cups*
Boys 9-13 years old 3 cups*
14-18 years old 3 cups*
Women 19-30 years old 3 cups*
31-50 years old 3 cups*
51+ years old 3 cups*
Men 19-30 years old 3 cups*
31-50 years old 3 cups*
51+ years old 3 cups*
WHAT FOODS ARE DAIRY
ALL FLUID MILK PRODUCTS AND FOODS MADE FROM MILK ARE PART OF THE DAIRY GROUP. THESE INCLUDE:
• MILK• ICE CREAM• CHEESE• YOGURT• FROZEN YOGURT
*WHEN CHOOSING DAIRY PRODUCTS, TRY TO PICK LOW-FAT OR FAT-FREE MILKS, YOGURTS AND CHEESES.
NUTRITIONAL BENEFITS
EATING DAIRY PRODUCTS:• HELPS BUILD AND MAINTAIN BONE
MASS.• REDUCES OSTEOPOROSIS.• PROVIDES CALCUIM.• PROVIDES POTASSIUM.
FATS, OILS AND SWEETS
WHAT FOODS ARE FATS, OILS AND SWEETS
HOW MANY SERVINGS PER DAY
NUTRITIONAL BENEFITS
HOW MANY SERVINGS SHOULD YOU HAVE
WHEN EATING FATTY OILS, YOU SHOULD CONSUME THESE WITHIN A CERTAIN ALLOWANCE.
THIS ALLOWANCE DEPENDS ON YOUR AGE, SEX AND LEVEL OF PHYSICAL ACTIVITY.
A TYPICAL 1ST GRARED SHOULD ONLY HAVE ABOUT 4 TEASPOONS OF THESE FATS PER DAY.
TO VIEW THE SERVING CHART, CLICK HERE.
Children 2-3 years old 3 teaspoons
4-8 years old 4 teaspoons
Girls 9-13 years old 5 teaspoons
14-18 years old 5 teaspoons
Boys 9-13 years old 5 teaspoons
14-18 years old 6 teaspoons
Women 19-30 years old 6 teaspoons
31-50 years old 5 teaspoons
51+ years old 5 teaspoons
Men 19-30 years old 7 teaspoons
31-50 years old 6 teaspoons
51+ years old 6 teaspoons
WHAT FOODS ARE FATS, OILS AND SWEETS
OILS COME FROM MANY DIFFERENT SOURCES. THESE INCLUDE:
• NUTS• OLIVES• FISH• AVOCADOS• BUTTER• SHORTENING• CHICKEN FAT
SOME COMMON LIQUID OILS INCLUDE:
• CANOLA OIL
•CORN OIL
•COTTONSEED OIL
•SOYBEAN OIL
•SUNFLOWER OIL
NUTRITIONAL BENEFITS
EATING HEALTHY OILS:• PROVIDES YOUR BODY WITH
ESSENTAIL FATTY ACIDS.• PROVIDES A MAJOR SOURCE OF
VITAMIN E.• DOESN’T RAISE BAD CHOLESTEROL
LEVELS.
ARE YOU READY TO TAKE THE NUTRITION QUIZ???
ENTER HERE
QUESTION #1
CORN BELONGS IN WHICH OF THE FOLLOWING FOOD GROUPS:
FRUITS
GRAINS
VEGETABLES
DAIRY
SORRY, THAT ANSWER IS INCORRECT. PLEASE TRY
AGAIN!!
CONGRATULATIONS, YOUR ANSWER IS CORRECT!!
NEXT QUESTION
QUESTION # 2
WHICH GROUP SHOULD YOU HAVE THE MOST SERVINGS FROM EACH DAY??
MEATS
FRUITS
OILS
GRAINS
SORRY, THAT ANSWER IS INCORRECT. PLEASE TRY
AGAIN!!
CONGRATULATIONS, YOUR ANSWER IS CORRECT!!
NEXT QUESTION
QUESTION # 3
YOU SHOULD HAVE THE LEAST AMOUNT OF SERVINGS PER DAY FROM WHICH OF THE FOLLOWING GROUPS:
DAIRY
OILS
GRAINS
FRUITS
SORRY, THAT ANSWER IS INCORRECT. PLEASE TRY
AGAIN!!
CONGRATULATIONS, YOUR ANSWER IS CORRECT!!
NEXT QUESTION
QUESTION # 4
HOW MANY SERVINGS OF FRUITS SHOULD YOU HAVE PER DAY?
8
3
1
6
SORRY, THAT ANSWER IS INCORRECT. PLEASE TRY
AGAIN!!
CONGRATULATIONS, YOUR ANSWER IS CORRECT!!
NEXT QUESTION
QUESTION # 5
BUTTER BELONGS IN WHICH OF THE FOLLOWING GROUPS:
DAIRY
MEATS
GRAINS
FRUITS
SORRY, THAT ANSWER IS INCORRECT. PLEASE TRY
AGAIN!!
CONGRATULATIONS, YOUR ANSWER IS CORRECT!!
CONGRATULATIONS…YOU HAVE COMPLETED THE
NUTRITION QUIZ!!!
CLICK TO END