The document provides an overview of nutrition, emphasizing the importance of a balanced diet and exercise for overall health. It outlines the food guide pyramid's five main groups and details the six basic nutrients essential for daily functioning. Additionally, it highlights the benefits of healthy eating, including the prevention of chronic diseases.

1. The Study of Nutrition
and the Food Guide Pyramid
By: Heather Vaught

2. Nutrition Definitions
• Nutrition- study of nutrients in food and the body
• Diet- foods a person usually eats and drinks
• Food- the carrier of nourishment, substance the body
can take in to make it grow
• Daily Values- Nutrients standards used on food
labels, reflect the needs of an average person (2,000
Cal diet)
• Food guide pyramid- a group approach to healthful
nutrition, containing five food groups: breads; fruits;
vegetables; meat & poultry; milk &cheese;
(unofficially, there’s also fats, oils and sweets)

3. Cont.
• Nutrition is important to us because each one of us is
growing and developing constantly.
• In order to have a healthy diet, not only is nutrition
important, but exercise is important as well.
• Everyone should exercise at least 30 minutes a day.
• What is a healthy diet?
A healthy diet emphasizes:
o fruits, vegetables, whole grains,
and fat-free or low-fat milk
and milk products
o It includes lean meats, poultry,
fish, beans eggs and nuts
o and is low in saturated fats,
o cholesterol, salt and added sugar.

4. The 6 basic nutrients of
nutrition
• The 6 nutrients of basic nutrition:
– Water: regulates body temperature and the means for
nutrients to travel to organs, removes waste, and
protects organs  8 cups daily
– Carbohydrates- provides energy
– Fats- provides energy, hormone-like substances, and
absorb vitamins
– Proteins- composes muscle, hair, skin, and tissue
– Vitamins- helps body work properly, so you can
grow and develop
– Minerals- creates healthy bones and teeth
• We need these nutrients so that we can
function and live life everyday.
• Without these we could not function

5. The Food Guide Pyramid
• The Food Guide Pyramid is composed of 6 different categories: (For
girls/boys 14-18)
***Fill out your Food Guide Pyramid here***
1.) Grains: 6-7 oz. (1/2 should be whole grain)
2.) Vegetables: 2 ½ -3 Cups
3.) Fruits: 1 ½ -2 Cups
4.) Oils and Sweets: 5-6 teaspoons
5.)Dairy: 3 Cups
6.) Meats/Beans/Nuts: 5-6 oz.

6. Grains:
Any food made of wheat, rice, oats, cornmeal,
barley or cereal grain
One oz. is equal to:
o 1 slice bread
o ½ c cooked rice, pasta
o *1 c cereal
o *1 large bagel = 4 oz.
o *7 round Ritz crackers
o *1 packet of oatmeal (1/2 c.)
o *1 cup Macaroni = 2 oz.
****Grains are either whole or refined grains. ½ of the grains you eat
should be whole grains.
Whole Grains: contains the bran, germ, and endosperm
Ex.) oatmeal, whole-wheat products, brown rice
Refined grains: have been milled and removes the bran & germ
ex.) white bread, white rice, white flour

7. Vegetables:
Raw, cooked, fresh, frozen, canned or
dried, can be whole, cut-up or mashed
1 cup is equal to:
o 2 c raw or cooked vegetables (leafy veggies)
o ½ c of vegetable juice
o 2 c raw leafy vegetables
o 1 c. chopped broccoli
o 1 c. carrots (sliced, raw, cooked)
o 1 large baked sweet potato
o *1 medium baked potato
o 1 c. dry beans/peas
o 1 large ear of corn (8-9 in. long)
o * 1 large raw tomato
o * 1 cup cooked zucchini

8. Meat, Poultry, Fish, Dry beans, Eggs and Nuts Group
1 oz. is equal to:
o 1 oz cooked lean meat, poultry, fish
o 1 egg
o *1 tbsp peanut butter
o ½ oz seeds or nuts
o 1 small steak = 3 ½ - 4 oz
o 1 small lean hamburger = 2-3 oz.
o 1 small chicken
breast = 3 oz.

9. Milk, Yogurt and Cheese Group:
all foods made of milk
One cup is equal to:
o *1 c fat-free milk or yogurt
o 1 ½ oz of fat-free natural cheese
o 1/3 c. shredded cheese
o 1 c. pudding made with milk

10. Fruits:
Any fruit or 100% fruit juice
1 cups is equals:
o ½ c fresh, frozen, canned fruit
o 1 medium fruit (*apple, *banana, orange)
o ½ c dried fruit (raisins)
o 1 c fruit juice
o 8 large strawberries
o 1 cup grapes

11. Oils: oils that are high in fats that
don’t come from a plant source
o 1 tbsp mayonnaise = 2 ½ tsp.
o 2 tbsp of light salad dressing = 2 tsp.
o 1 Tbsp of soft margarine = 2 ½ tsp.
o *2 Tbsp. Peanut butter = 4 tsp.
o 1 oz. sunflower seeds = 4 tsp.

12. So how healthy are you?
• To review:
o You should eat healthy and have a balanced diet
o In order to eat well you should follow the Food
Guide Pyramid
o You should exercise at least 30 minutes a day
o These benefits of eating healthy include:
 Prevention of chronic diseases such as:
• Heart disease
• Diabetes
• Adult bone loss
 Prevention of injuries
 Helps the immune system

13. Quiz!
1. How many Groups are in the Food Guide
pyramid?

14. Click here to go back

16. Quiz!
The fruit group has ____ servings
and the vegetable group has
______ servings:

19. Credits:
• Picture of bread: http://www.foodsubs.com/Photos/bread-limpa.jpg
• Picture of meat: http://rickoshea.files.wordpress.com/2009/01/meat.jpg
• Picture of Vegetables: http://www.caswells-moms.com/e-
shop/images/categories/FreshFruitVegetable.jpg
• Picture of Milk carton:
http://school.discoveryeducation.com/clipart/images/milk.gif
• Picture of Cheese: http://sybarite.us/puertorico/wp-
content/uploads/2007/07/natural_cheese.jpg
• Picture of yogurt: http://karmeyhesed.org/blog/wp-
content/uploads/2009/06/yoplait-yogurt_7.jpg
• Picture of ranch:
http://www.americansweets.co.uk/ekmps/shops/statesidecandy/images/usa_hid
den_valley_ranch_dressing.jpg
• YouTube Video:
http://www.youtube.com/watch?v=D6WUzEbzdiA&feature=PlayList&p=0F050FC1
16FE2F7D&playnext=1&playnext_from=PL&index=9
• Picture of congrats:
http://glitter.graphics.gilek.com/albums/rr247/wmyy/Congratulations/congrats01
9.gif
• Nutritional information: (2009, 19 June). June 25, 2009. from
http://www.mypyramid.gov/pyramid/index.html