The Basics of Nutrition

By: Beth Goldenberg

Target Audience: High School & College Students

Characteristics of a Nutritious Diet

1. Calorie Control Consuming the proper

amount of calories 2. Balance

Enough food from each category

3. Variety Different foods within each

food group 4. Moderation

Not over or under eating 5. Adequacy

Consuming nutrients on regular basis

Food Pyramid

Grains 3 servings from whole

grains Vegetables

Variety- look for color Fruit

Only 1 serving should be from juice

Dairy Consume low fat diary

Protein Limit 1 serving from red

meat

Recommended Serving Sizes

Pasta/ Rice: ½ cupVegetables: ½ cupBread: 1 sliceFruit: ½ cipJuice: ¾ cupCold cereal: ¾ cupMeat: 2-3 ozButter: 1 tsp

Wording on Food LabelsSo what do these words all mean?

Extra Lean: <5 grams of fat per serving

Lean: < 10 grams of fat per serving

Low Fat:< grams of fat

Good source of: 10-19% of daily value

High in Fiber: > 20% of DV

Low Sodium: < 140mg of sodium

Reduced Calories: 25% less than original

Eating Healthy Tips

Don’t add salt to your meals Stay hydrated- drink water

Whole Grains Smaller meals throughout the day Unsaturated fats over saturated

Limit eating out

6 Essential Nutrients

Minerals Water Vitamins Carbs Fats Proteins

StarchSugarCellulose

Carbohydrates • Primary source of energy

during high intensity• Primary energy source for

nervous system• Glucose = Primary Carb in our

body.

Monosaccharide Disaccharide

Glucose Galactose Fructose

Sucrose Lactose

Fiber Insoluble vs. Soluble Advantages

Obesity Heart Rate Hypertension Cholesterol

Sources whole bran, vegetables

Calories per gram

Carbs: 4 cal/gram

Protein: 4 cal/gram

Fats: 9 cal/ gram

Protein

Growth and repair of muscle

Amino Acids 11 non-essential 9 essential

RDA .4 grams/ lb for average .5-.8 grams/lb for athlete

Fats

Primary fuel at rest Fat protect organs

Saturated Fats Animal products Unhealthy

Unsaturated Fats Plant Sources Healthier option

Recommendations

45% - 65% of calories from carbohydrates.

20% - 35% of calories from fat.

10% - 35% of calories eaten should come from protein.

Vitamins

Vitamin A Sources:

Milk Sweet potatoes Carrots

Functions Immune defenses Improved vision Healthier skin, hair, bones Cell development

Deficiencies Anemia Blindness

Vitamin B Group

Thiamine Riboflavin B6 B12 Niacin B5 Folic Acid Biotin

Vitamin C Ascorbic Acid

Functions Growth and repair of

tissue Maintenance of

collagen, bones, and teeth.

Deficiencies Scurvy

90 mg/day recommended

Vitamin D Sources

Sunlight Fish Oils

Functions Maintain Calcium levels Calcium absorption in

intestines

Deficiencies Rickets Osteoporosis

Vitamin E Source

Almonds Wheat Germ Vegetables

Function Protects against free

radical Prevent against heart

disease Formation of the red blood

cells

Vitamin K

Blood Clotting Main Function

Water 60% of body weight 8-12 cups a day Dark urine vs. clear

Function Carries nutrients and

wastes through body Involved in metabolic

processes Regulation of body

temp Maintains blood

volume

Minerals

Function: Structure bones Cell Metabolism Muscle contraction

Major Minerals > 5 grams- large amounts

Trace Minerals <5 grams- small amounts

Calcium is the most abundant

mineral

Anti- Oxidants

Help to prevent oxidation Best fruits/ vegetables with ant-

oxidants:Blueberries

SpinachKale

RaspberriesBlackberries

PrunesRaisins

Further Information

Diet and Nutrition My Pyramid Nutrition.gov

For more information on

nutrition, check out these helpful links!