The document provides information on essential nutrition topics like food groups, serving sizes, nutrients, reading labels, and grocery shopping. It discusses the six key nutrients the body needs and how to get them from eating a variety of foods from the five main food groups. The document also addresses obesity trends, calories and fat intake recommendations, and alternatives to dairy and protein foods.

1. Essential
Nutrition

3. Topics
• Food Plate and Serving Size
• Nutrients
• Reading Labels
• How to shop a supermarket

4. There are
5 Food
Groups!
Photo Credit :MyPyramid

5. Serving Size
What does 1
serving look
like??????
Ounces? Cups?
Handfuls?
Photo Credits: Cup, Handful

6. Nutrients are found in FOOD
6 nutrients:
•Fats
•Carbohydrates
•Proteins
•Vitamins
•Minerals
•Water

7. Nutrients
• To function, the human
body must have these
6 nutrients:
• Fats
• Carbohydrates
• Proteins
• Vitamins
• Minerals
• Water You get the nutrients from the
food you eat!

8. Nutrients are found in FOOD,
andyou need to EAT A
VARIETYof foods to get the
nutrients

9. Calories and Fat
• The average adult needs between 1800
(women) and 2200 (men) calories a day.
• Average is about 2000 calories a day
• Less than 60 grams of total fat (<10% sat.)
• Less than 20 grams of saturated fat

10. Why all the fuss?
Top 3 Causes of Death in the US:
Heart Disease
Cancer
Stroke
Photo Credit: Bed, Toe Tag

11. Obesity Trends Among U.S. CitizensBRFSS, 1990,
1995, 2007
(*BMI ≥30, or about 30 lbs overweight for 5’4” person)
199 199
0 5
2007
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

12. SMALL GROUP DISCUSSION
“Let food be thy medicine and medicine be thy
food”
-Hippocrates (Ancient Greek Physician 460 B.C.)
Photo Credit:
Hippocrates

13. GRAINS (6 SERVINGS)
•Make at least half of your grains
“WHOLE.”
•Eat at least 3 ounces of grains
daily.

14. VEGETABLES (3-5 SERVINGS)
•Eat more DARK GREEN and
ORANGE vegetables.
•Increase your vegetable servings.

15. FRUITS (2-4 SERVINGS)
•Eat a variety of fruit.
•Go easy on the juices.

16. PROTEIN (~2.5 SERVINGS)
•Choose lean meats, and trim off
excess fat.
•Bake, broil and grill!
•Don’t be afraid of VARIETY! Have
nuts, beans and seeds at meals!
Photo Credits: Beef, Fish, Beans

17. DAIRY (2-3 CUPS)
•Go fat-free or 1% milk.
•If you don’t or can’t consume milk,
choose other calcium-rich foods.
Photo Credits: Milk, Cheese

18. Name 3 Alternatives to Dairy
1.
2.
3.
Name 3 Alternatives to Protein
1.
2.
3.

19. It's Game Time
Photo Credit: Smile

20. Nutrients
• To function, the human
body must have these
6 nutrients:
• Fats
• Carbohydrates
• Proteins
• Vitamins
• Minerals You get the nutrients from the
• Water food you eat!

21. Cholesterol
• Cholesterol is a fat-like substance made in
the liver.
• Cholesterol comes from animals—things
with livers. Apples do not have livers,
therefore, no cholesterol.

22. U.S. Population - 314,497,539
"Approximately 72,500,000 U.S. citizens are obese or
over weight" (Hever)

23. Grocery Shopping:

24. Reading Labels
Photo Credit: Label

25. References
kaiserpermanenteorg (2010, July 19). Grocery Shopping for Families: Advice
from Kaiser Permanente Dietitian Noa.Retrieved from
https://www.youtube.com/watch?v=udmFOc5Bf8k&feature=player_embedded&noredirect=1
Hever, Julieanna. (2011). Plant-Based Nutrition.