Nutrients - provide nourishment Carbo- hydrates ProteinFats Vitamins MineralsWater.
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Transcript of Nutrients - provide nourishment Carbo- hydrates ProteinFats Vitamins MineralsWater.
Protein
Recommended to have at least eight 8oz glasses of water a day, depending on your
activity level!
AgeGend
er
Physical
activity
Grains
Recommended amt. for those doing less than 30 min. physical activity daily.
Girls 14 – 18 yr. old
6 oz.
Boys 14 - 18 yr. old8 oz.
Grains
What counts as an ounce?
1 Mini Bagel1 slice of bread
5 crackers3 cups popcorn
½ cup cooked rice
½ cup cooked pasta
1 small tortilla
Recommended amt. for those doing less than 30 min. physical activity daily.
Girls 14 – 18 yr. old
2.5 cups
Boys 14 - 18 yr. old3 cups
Vegetables
What counts as a cup?
3 spears broccoli
1 2 baby carrots
2 stalks celery 1 medium baked potato
1 large green pepper
1 large ear of corn
1 large tomato
Fruits
Recommended amt. for those doing less than 30 min. physical activity daily.
Girls 14 – 18 yr. old
1.5 cups
Boys 14 - 18 yr. old2 cups
Fruits
What counts as a cup?
1 small apple
1 large banana
32 grapes 1 large orange
½ cup any dried fruit
1 medium grapefruit
8 large strawberries
Recommended amt. for those doing less than 30 min. physical activity daily.
Girls 14 – 18 yr. old
3 cups
Boys 14 - 18 yr. old3 cups
Dairy
What counts as a cup?
1 small yogurt
½ pint of milk
2 cups cottage cheese
1/3 cup shredded cheese
2 slices of cheese
1 scoop ice cream = 1/3 cup
Recommended amt. for those doing less than 30 min. physical activity daily.
Girls 14 – 18 yr. old
5 oz.
Boys 14 - 18 yr. old6.5 oz.
Protein
What counts as an ounce?
1 small steak
2 Tbsp hummus
1 egg 1 Tbsp Peanut Butter
¼ cup of cooked beans
1 sandwich slice of turkey
½ oz. of nuts and seeds
