Transcript Food Groups & Serving Sizes

RAM Block
 Marcus usually eats dinner with his parents, but
sometimes they have to work late. When Marcus is on
his own, he often just microwaves a frozen meal. He
wishes he knew more about how to fix healthful and
satisfying meals for himself.
 DIRECTIONS:
 Write a dialogue between Marcus and his parents in
which he explains his wish for healthful dinners.
 In the dialogue, Marcus and his parents should come
up with ideas for how he can make tasty, healthful
meals on his own.
DO NOW
1. Of the following breakfast items, which is most healthy?
A. A doughnut
B. Bacon and eggs
C. A bagel with cream cheese
D. A bowl of whole grain cereal with skim milk
2. Of the following snack items, which the least healthy?
A. French fries
B. Air popped popcorn
C. An apple
D. Raisins
3. The serving label tells you which of the following?
A. The cost of the item
B. The nutritional amounts
C. The temperature to cook it
D. How it tastes
ANSWERS
1. D- A bowl of whole grain cereal with skim milk
2. A- French Fries
3. B- The nutritional amounts
Nutrition
Unit
9.NPA.2 Create strategies to
consume a variety of nutrient
dense foods and beverages in
moderation
9.NPA.2.2 Recall the number of
servings recommended from each
food group and the need for
balanced nutrition
Essential Questions
 Recall the number of servings recommended from
each food group and the need for balanced nutrition
 State the number of servings for fruits, vegetables,
meat & beans, grains, and dairy based on a 2,000
calorie diet
 Evaluate your daily eating patterns. Do they match up
with the recommendations? What is one thing you can
do to make sure you are getting a well balanced diet?
What are Calories?
 A calorie is a way to measure how much energy a food
provides to your body
 The body needs energy (calories) to do anything
 How much depends on many factors including what you do
during a day
 sleep all day, exercise
 The average adult male needs between 2,000 and 3,000
calories a day.
 If he eats this amount of energy a day he would neither gain
nor lose weight.
6 Essential Nutrients
 Water
 Carbohydrates
 Proteins
 Fats
 Minerals
 Vitamins
Water
 Makes up about 60% of your body weight
 Carries nutrients to tissues
 Carries away waste
 Cools the body
 Supply most of the energy that enables the body to do
work
 1 gram = 4 calories
 Foods high in carbohydrates
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anything made with flour or sugar
grains
foods with added sugar
starchy vegetables (potatoes and corn)
Protein
 Supply energy and building material for muscle, hair, and
skin
 1 gram = 4 calories
 Foods high in protein
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Milk
Eggs
Cheese
Peanut butter
Lean meats
Fish
Beans
Nuts & seeds
Fats
 Essential for the proper functioning of the body
 Very concentrated energy made of glycerol and fatty
acids
 Healthy skin and hair are maintained by fat
 Helps the body absorb and move the vitamins A, D, E,
and K through the bloodstream
 Fat provides 9 calories per gram
Minerals
 Maintain body structures and fluids necessary for
growth
 Helps form bones and teeth
 Helps your body make hormones and regulate your
heartbeat
 Examples:
 Calcium (milk)
 Potassium (bananas)
 Iron (red meat & seafood)
Vitamins
 Control chemical processes that turn food into energy
and body tissue
 Vitamin A (sweet potatoes)
 Promotes healthy skin & bone development
 Vitamin D (salmon & tuna fish)
 Helps the body use calcium
 Vitamin C (citrus fruits)
 Protects against infection
DAILY RECOMMENDATIONS
Grains: 6oz.
Veggies: 2 ½ cups
Fruit: 1 ½ cups
Dairy: 3 cups
Meat & Beans: 5oz.
My Plate Video
My Plate
 Balancing Calories
 Enjoy your food, but eat less.
 Avoid oversized portions.
 Foods to Increase
 Make half your plate fruits and vegetables.
 Make at least half your grains whole grains.
 Switch to fat-free or low-fat (1%) milk.
 Foods to Reduce
 Compare sodium in foods like soup, bread, and frozen meals and choose the foods with lower numbers.
 Drink water instead of sugary drinks.
Serving Sizes: GRAINS
 1 slice of bread
 1 ounce of cereal (½ to 1 cup, depending on the cereal)
 ½ cup of rice
 ½ cup of spaghetti
 ½ hamburger bun
 ½ bagel
 1 tortilla
 1 ounce of pretzels
Serving Sizes: FRUIT
 1 medium apple, banana or orange
 ½ cup of grapes
 ½ cup of cooked, chopped or canned fruit such as
watermelon or fruit cocktail
 ¾ cup of fruit juice, such as orange juice or apple
juice
Serving Sizes: VEGGIES
 1 cup of raw leafy vegetables such as lettuce or
spinach
 ½ cup of other vegetables such as broccoli, green
beans, corn, tomatoes, and mashed potatoes
 ¾ cup of vegetable juice
Serving Sizes: DAIRY
 1 cup of milk or yogurt
 ½ cup of ice cream
 ½ cup of pudding
 2 ounces of American cheese (1 to 2 slices)
Serving Sizes: Meat, Poultry,
Fish, & Beans
 2 to 3 ounces of cooked meat, chicken or fish
 1 egg
 1 hot dog
 2 tablespoons of peanut butter
 ½ cup of cooked beans
Food Group Foldable
 We will now be making a Food Group Foldable
 Fold a piece of paper in half
 Divide your paper into 5 sections, making a cut for each tab
 Label each tab
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FRUITS
GRAINS
DAIRY
PROTEIN
VEGETABLES
Activity
 We will be completing each tab together
 Be sure to write important information on the RIGHT
side of your tab
 After we go through all of the food groups you will look
back through your guided notes to find some more
information
 On the left side you will write the recommended serving
size, list a few examples, and draw a picture of an
example
Vegetables
 The vegetable portion of MyPlate is shown in green.
 It's one of the largest sections on the plate.
 That's because vegetables provide many of the vitamins and
minerals we need for good health.
 Veggies are naturally low in calories, and the fiber in them
helps us feel full.
 Choosing variety is important when it comes to vegetables:
 Dark green vegetables
 Like broccoli, spinach, and kale
 Provide different nutrients from orange and red vegetables
 Like squash, carrots, and sweet potatoes
Fruits
 Like veggies, fruits contain vitamins, minerals, and
fiber.
 The red section of MyPlate is slightly smaller than
the green, but together fruits and veggies should
fill half your plate.
 Whole fruit is the best choice
 Fruit juices have more calories per serving than
whole fruit, and you're not getting the fiber.
 As with veggies, it's good to mix up your fruit
choices
Grains
 The orange section on the MyPlate graphic shows the
proportion of grains you should eat.
 Whole grains (like whole-wheat flour) are more
nutritious and have lots of dietary fiber that can help
you feel fuller longer.
 Refined grains (white flour) have been processed,
removing vitamins, mineral, and fiber.
 Most refined grains are enriched, which means that some
of the nutrients, but not fiber, are added back after
processing.
 Try to choose at least half of your day's grains from
whole-grain sources like whole-wheat bread, brown
rice, or oatmeal.
Proteins
 Foods that are high in protein help the body build, maintain,
and repair tissue.
 They also have nutrients like B vitamins and iron.
 The purple section on the MyPlate graphic shows the
proportion of protein you need.
 Foods high in protein include beef, poultry, seafood, dry
beans and peas, eggs, nuts, and seeds.
 Tofu and veggie burgers or vegetarian meat substitutes are
also good sources of protein.
 When eating meats, choose lean or low-fat options and try to
minimize deli meats and other processed meats that are high
in sodium.
Dairy
 The blue circle on the MyPlate graphic represents dairy
products that are rich in calcium, like milk, yogurt, and
cheese.
 Calcium-fortified soy milk is also included in the dairy group.
 Calcium is essential for growth and building strong bones
and teeth.
 Choose fat-free or low-fat dairy products most of the time.
 The blue circle shows dairy as a "side" to your meal, like a
glass of milk.
 But dairy can be incorporated in your meal, like a cheese
quesadilla, or served as a snack, like a yogurt.