Transcript The Nutrition Basics

Fruit Group
 Eat a variety of “types” of
fruits.
 Good sources of
carbohydrates and fiber.
 Unless added, low in fat and
sodium.
 Rich in phytochemicals.
 Variety is key!
 Juices are OK - limit use.
Recommended Daily
Servings of Fruit
Calories
1600
2200
2800
Servings
2
3
4
One Serving of
Fruit Equals:

1 medium piece of fruit

1/2 cup canned, cooked

3/4 cup of juice

1/4 cup of dried fruit
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Self-Assessment
Milk, Yogurt, and
Cheese Group
 Adolescents, pregnant or
lactating women, and
adults over 50 have the
highest requirements for
calcium.
 Choose from a variety of
good sources of calcium.
 Select foods that are low in
fat or fat free to avoid
getting too much
saturated fat.
Recommended Daily Servings
of Milk, Yogurt and Cheese Group
Calories
1600
2200
2800
Servings
2 or 3
2 or 3
2 or 3
One Serving of Milk,
Yogurt, or Cheese Equals:
 1 cup of milk or yogurt
 1 1/2 ounces of natural
cheese (such as Cheddar or
Mozzarella)
 2 ounces of processed cheese
(such as American)
 For those who do not tolerate
dairy products, dark green
leafy vegetables, tofu,
fortified soy and grain milks,
canned fish with soft bones
such as sardines and salmon
are calcium rich alternatives.
A Closer Look at
Fat Content
 Saturated fat can add up fast
in dairy foods.
 Choose fat-free or low-fat
milk, fat-free or low-fat
yogurt, and low-fat cheese
most often.
Compare:
 1 oz of cheddar cheese
(6 grams) and 1 oz of low fat
cheddar cheese (1.2 grams)
 1 cup of whole milk
(5.1 grams) and 1 cup of 1%
milk (1.6 grams)
Meat, Poultry, Fish,
Dry Beans, Eggs & Nuts Group
 Products in this group are good sources of iron, protein,
zinc, and B vitamins. Young children, teenage girls, and
women of childbearing age need adequate quantities of
lean meats and cereals to maintain their iron stores.
 Choose 2 - 3 servings of fish, shellfish, lean poultry, or
other lean meats, beans or nuts daily.
 Cooked dry beans such as lentils, black-eyed peas, or pinto
beans are excellent sources of fiber as well as protein.
Recommended Daily Servings
Meat, Poultry, Fish,
Dry Beans, Eggs & Nuts Group
Calories
1600
2200
2800
Servings
to total:
2
5 oz
2
6 oz
3
7 oz
One Serving of Meat, Poultry, Fish,
Dry Beans, Eggs & Nuts Group equals:
 2-3 ounces of cooked lean
meat, poultry. or fish
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The following portions equal
one ounce of meat:
1/2 cup of cooked dry beans
or tofu
2 1/2 ounce soyburger
1 egg
2 tablespoons of peanut
butter
1/3 cup nuts
A Closer Look at
Fat and Cholesterol Content
 Limit your intake of high-fat
processed meats such as bacon,
sausage, salami, bologna, and
other cold cuts (try the lower fat
varieties).
 Limit your intake of liver and
other organ meats.
 Use egg yolks and whole eggs in
moderation. Use egg whites and
egg substitutes freely when
cooking since they contain no
cholesterol and little or no fat.
 Self-Assessment
Children have never been very good at
listening to their elders, but they have never
failed to imitate them. - James Baldwin
A B C of the
Dietary Guidelines
The Food Guide
Pyramid Relay