healthy eating patterns “build a healthy plate”. remember all food groups are important to good...
TRANSCRIPT
Healthy Eating Patterns“Build a Healthy Plate”
Remember all food groups are important to good health.
• Each food group provides some, but not all of the nutrients you need.• No one single food or food group can provide all nutrients.• Eating a variety ensures you get all nutrients
Characteristics of Healthy Eating Patterns
Reading and understanding food labels
Portion Control• Enjoy your food, but eat less.• Avoid oversized portions.
Foods to Reduce:• Compare sodium in foods like soup, bread
and frozen meals, and choose foods with the lower numbers.
• Drink water instead of sugary drinks.
• Nutrients are substances found in food that are essential for growth and energy.
• There are SIX basic essential nutrients:– Carbohydrates
– Lipids– Protein– Vitamins– Minerals– Water
Intro to the Six Essential Nutrients
The functions & caloric value of the 6 nutrients
Carbohydrates 4 cal/per gram Provides Energy
Lipids 9 cal/ per gram
Carrier for vitamins A, D, E, and K. Reserve supply of energy Protects internal organs from shock and injury. Insulates the body from shock and temperature changes. Promotes healthy skin.
Protein 4 cal/ per gram
The primary function of protein is to build and repair body tissues
Vitamins 0 Prevents disease and keeps the body healthy
Minerals 0 Builds strong bones and teeth
Water 0 Carries water soluble vitamins. Carries waste through the body. Regulates body temperature through perspiration. Prevents dehydration. Dehydration occurs from lack of water
Individual Caloric Needs• Each person’s caloric needs depends on
age, gender and activity level.
Gender & Age Daily Caloric Needs
Daily Limit for Empty Calories
Boys 9-13 1,800 160
Boys 14-18 2,200 265
Girls 9-13 1,600 120
Girls 14-18 1,800 160
Empty Calories• Foods that have solid fats and added sugars add
calories to food, but few or no nutrients. • In some foods, like candies and sodas, ALL the
calories are empty calories.• A small amount of empty calories are okay, but most
people eat far more than what is healthy.
Gender & Age Daily Caloric Needs
Daily Limit for Empty Calories
Boys 9-13 1,800 160
Boys 14-18 2,200 265
Girls 9-13 1,600 120Girls 14-18 1,800 160