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!
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