This document provides information on nutrition and healthy eating. It discusses the USDA's MyPlate recommendations for daily intake of various food groups. It then explains what counts as a serving size for different foods. The document also discusses limiting sodium, added sugars, and empty calories. Additionally, it covers how to read and understand nutrition labels and food portions. Finally, it touches on eating seasonally, shopping for produce, and the Environmental Working Group's guide to pesticide levels in produce.

1. +
NUTRITION
101
UT College of Pharmacy
UTSSHP Nutrition Committee

2. +
USDA’s My Plate

3. +For a 2,000-calorie daily food plan, you need
the amounts below from each food group:
Vegetables Fruits Grains Dairy Protein Foods
Eat 2½ cups Eat 2 cups Eat 6 ounces Get 3 cups Eat 5½ ounces
every day every day every day every day every day
What counts as What counts as What counts as What counts as What counts as
a cup? a cup? an ounce? a cup? an ounce?
1 cup of raw or 1 cup of raw or 1 slice of bread; 1 cup of 1 ounce of lean
cooked cooked fruit or ½ cup of milk, yogurt, meat,
vegetables 100% fruit juice; cooked rice, or fortified poultry, or fish;
or vegetable ½ cup dried fruit cereal, or pasta; soymilk; 1 egg;
juice; 1 ounce of 1½ ounces 1 Tbsp peanut
2 cups of leafy ready-to-eat natural or butter;
salad greens cereal 2 ounces ½ ounce nuts or
processed seeds; ¼ cup
cheese beans
or peas

4. + Cut back on sodium and empty
calories
 Lookout for salt (sodium) in foods you buy. Compare
sodium in foods and choose those with a lower number.
 Drink water instead of sugary drinks.
 Eat sugary desserts less often.
 Make foods that are high in solid fats—such as cakes,
cookies, ice cream, pizza, cheese, sausages, and hot
dogs—occasional choices, not every day foods.
 Limit
empty calories to less than 260 per day, based on a
2,000 calorie diet.

5. +
Be physically active your way
 Pickactivities you like and do each for at least
10 minutes at a time. Every bit adds up, and
health benefits increase as you spend more time
being active.
 Childrenand adolescents: get 60 minutes or
more a day.
 Adults:get 2 hours and 30 minutes or more a
week of activity that requires moderate effort,
such as brisk walking.

6. + What To Look For In A
Nutrition Label

8. +
Serving Size
Be sure to compare the serving size to
how much you eat or else you’ll be eating
more calories than you think!

9. +
Calories
 Calories from  Limit this!!!
carbohydrates, proteins and fat
 Less than 30% of daily calories should come from fat
 600 calories in a 2000 calories
1 gram of fat contains about 9 calories.
1 gram of protein contains about 4 calories.
1 gram of carbohydrate contains about 4 calories.

10. +
Watch out for these things!
 Bad! Need to limit these
 Things high in fat:

11. +
Total Fat, Saturated Fat, Trans
Fat, Cholesterol and Sodium
 Total Fat - total amount of fat in a serving
 Saturated fat & Trans fat - bad fats because they raise
cholesterol levels and increase the risk of heart disease
 Trans fats - used by food processors to increase the shelf
life of processed food, same as "partially hydrogenated oils‖
 Unsaturated Fats - can be calculated by subtracting the
trans and saturated fats from the total fats
 Sodium – can cause fluid retention and high blood
pressure

12. +
Be sure to get plenty of these!
 Carbohydrates  Sugar  Protein
 Fibers

13. +
Carbohydrates
 Broken down into
total carbohydrates, fiber, and sugars
Total Carbohydrates
 Amount of total carbohydrates per serving measured
in grams
 Combines all the carbs in a
food: fiber, sugars, starches, sugar alcohols and
glycerin

14. +
Dietary Fiber
 Amount of indigestible (insoluble fiber) or
partially digestible (soluble fiber) bulk from plant
foods such as fruits, vegetables, whole
grains, oats, nuts and seeds
 Measured in grams
 ―High fiber‖ foods = 5 grams of fiber or more
Sugars
 Containsugars from natural, normally present in
the food, and added sugars
 Measured in grams

15. +
Proteins
 How much total protein is in a single serving of a
food
 No distinction made for the type of protein or the
source
 Amino acids and peptides not included since not
considered whole food proteins

16. +
Vitamins
 Vitamin A  Vitamin C  Calcium  Iron

17. +
Vitamins & Minerals
Vitamins
& C – only 2 vitamins on food label since
 Vitamin A
presumable historical importance to health
 Measured in percentages
Minerals
 Calcium and Iron - only minerals required on labels
 Measured in percent daily values

18. +
Portion Sizes

19. + portion of rice, pasta, fruit and veggies…
A

20. +
A portion of meat, fish and poultry…

21. +
A portion of nuts and raisins…

22. +
A portion of chips, popcorn, and pretzels…

23. +
A portion of peanut butter and cheese…

24. +
A portion of oil, mayo, butter and sugar…

25. +
Making Healthy Choices
at the Grocery Store

26. +
Benefits of Eating Seasonally:
 Eating seasonally ensures your food is as fresh as
possible.
 Your family will be able to enjoy the health benefits of
eating fresh, unprocessed fruits and vegetables.
 Food is often of greater nutritive value.
 Reduces potential exposure to chemicals applied to
produce prepared for shipping.
 Produce, meats, eggs and nuts eaten while they are
plentiful, do not need to be stored.

27. +
Benefits of Eating Seasonally:
 Your food dollar is stretched further.
 Environmentaldamage caused by shipping
foods thousands of miles is reduced.
 Buying seasonal produce also provides an
exciting opportunity to try new foods and to
experiment with seasonal recipes.
 Seasonal food simply tastes better!

28. +
Different Kinds of Foods
Produce
 Buy at its peak of
ripeness, which is its
peak of nutritional
value.
 Buy locally. Eat
produce that was
intended to be grown
in the area where you
live.

29. +
Different Kinds of Foods
Poultry
 Moreplentiful in the
summer months
(June – August)
Eggs
 Hens lay more eggs
in the spring (March-
May)

30. +
Different Kinds of Foods
Nuts
 Typically ripen in the fall
 Enjoyed in the fall and
winter
Red Meat
 More plentiful in the fall
and winter when animals
fatten themselves for the
winter

31. +The Environmental Working
Group’s Shoppers' Guide to
Pesticides in Produce
The following twelve foods had  Asparagus
the lowest pesticide load when
conventionally grown and are  Sweet peas (frozen)
the safest conventionally grown
crops to consume:  Mango
 Broccoli  Pineapple
 Eggplant  Sweet corn (frozen)
 Cabbage  Avocado
 Banana  Onion
 Kiwi

32. +
Best bet, buy organic
 Some pesticides are systemic
 Can not be washed away or peeled off
 Consider buying organic varieties of just the
foods that have been shown to be more likely to
have high levels of chemical residues: peaches,
apples, pears, winter squash, green beans,
grapes, strawberries, raspberries, spinach, and
potatoes.