Nutrients Food Pyramid Reading Food Labels OLD NUTRITION
Nutrients Food Pyramid Reading Food Labels
OLD NUTRITION GUIDELINES
NEW NUTRITION GUIDELINES
BREAKFAST Creamy oatmeal (cooked in milk): ½ cup uncooked oatmeal 1 cup fat-free milk 2 Tbsp raisins 2 tsp brown sugar Beverage: 1 cup orange juice SNACKS 2 Tbsp raisins 1 ounce unsalted almonds SAMPLE MEALS LUNCH Taco salad: 2 ounces tortilla chips 2 ounces cooked ground turkey 2 tsp corn/canola oil (to cook turkey) ¼ cup kidney beans* ½ ounce low-fat cheddar cheese ½ cup chopped lettuce ½ cup avocado 1 tsp lime juice (on avocado) 2 Tbsp salsa Beverage: 1 cup water, coffee, or tea** DINNER Spinach lasagna roll-ups: 1 cup lasagna noodles(2 oz dry) ½ cup cooked spinach ½ cup ricotta cheese 1 ounce part-skim mozzarella cheese ½ cup tomato sauce* 1 ounce whole wheat roll 1 tsp tub margarine Beverage: 1 cup fat-free milk
1. CARBOHYDRATES 2. FIBER 3. PROTEIN 4. FATS
NUTRIENTS What Are… Carbohydrates Fiber Proteins Fats Cholesterol Vitamins Minerals The Role of… Example
DEFINITION: ARE THE STARCHES AND SUGARS PRESENT IN FOODS SIMPLE: -SUGARS -FRUCTOSE & LACTOSE -FOUND IN FRUIT & MILK COMPLEX: -STARCHES -FOUND IN WHOLE GRAINS, SEEDS, NUTS, POTATOES
What are… The Role of… Example
DEFINITION: IS AN INDIGESTIBLE COMPLEX CARBOHYDRATE THAT IS FOUND IN THE TOUGH, STRINGY PARTS OF VEGETABLES, FRUITS, AND WHOLE GRAINS
What are… The Role of… Example
DEFINITION: NUTRIENTS THAT HELP BUILD AND MAINTAIN BODY CELLS AND TISSUE COMPLETE PROTEIN -ALL 9 ESSENTIAL AMINO ACIDS -FOUND IN FISH, MEAT, POULTRY, EGGS, MILK, CHEESE, YOGURT INCOMPLETE PROTEIN -LACK ONE OR MORE OF ESSENTIAL AMINO ACIDS -FOUND IN BEANS, PEAS, NUTS, WHOLE GRAINS
What are… The Role of… Example
DEFINITION: FATS ARE A TYPE OF LIPID, WHICH IS A FATTY SUBSTANCE THAT DOES NOT DISSOLVE IN WATER SATURATED FATS -ANIMAL FATS (EGGS YOLK, BEEF, PORK) -TROPICAL OILS (COCONUT OIL) UNSATURATED FATS -OLIVE OIL, CANOLA OIL
What are… The Role of… Example
What are… The Role of… Example
What are… The Role of… Example
What are… The Role of… Example
WHAT NUTRIENTS ARE IN THE HAMBURGER BUN? CARBOHYDRATES WHAT FOOD GROUP IS THE HAMBURGER BUN? GRAINS
WHAT NUTRIENTS ARE IN THE LETTUCE? FIBER WHAT FOOD GROUP IS THE LETTUCE? VEGETABLES
WHAT NUTRIENTS ARE IN THE TOMATOES? FIBER WHAT FOOD GROUP IS THE TOMATOES? VEGETABLE
WHAT NUTRIENTS ARE IN THE HAMBURGER MEAT? PROTEIN WHAT FOOD GROUP IS THE HAMBURGER MEAT? PROTEIN
A serving is a specific amount of food defined by common measurements, such as cups or tablespoons. A portion is the amount of food you put on your plate.
A = non-fat milk B = low-fat milk
If eggs had a nutrition label
FRUIT SERVINGS One medium orange or apple is the size of a tennis ball, which equals 60 calories.
VEGETABLE SERVINGS Raw leafy spinach is equal to two baseballs and is equal to one serving of vegetables. Half a cup of cooked carrots is equal to the size of a baseball
CARBOHYDRATE SERVINGS Half a cup of whole-grain cooked pasta is about the same size as a hockey puck and equals one carbohydrate serving, or about 70 calories
DAIRY SERVINGS Two-thirds of a cup of low-fat cottage cheese is about the same as four dice and equals one protein/dairy serving, or about 110 calories. One and a half to 2 ounces of low-fat hard cheddar cheese is about the same size as three to four dice and equals one protein/dairy serving, or about 110 calories.
PROTEIN SERVINGS A 2. 5 -ounce piece of cooked skinless chicken is about the same size as two-thirds of a deck of cards and equals one protein/dairy serving, or about 110 calories. A 2 -ounce patty of cooked lean hamburger is about the same size as two-thirds of a deck of cards and equals one protein/dairy serving, or about 110 calories.
FAT SERVINGS Two teaspoons of regular mayonnaise are about the same size as two dice and equal one fat serving, or about 45 calories. It's easy to overestimate a serving of almonds and other nuts because they're so small. Just seven whole almonds (or 4 teaspoons slivered) equal one fat serving, or about 45 calories.
Relating Factor: _________ as How would you be able to use what you learned about serving sizes in this type of Thinking Map (Bridge Map)? Do one for each Food Group: Vegetable, Fruit, Protein, Grains, Dairy.
- Slides: 48