Nutrition

Eat Healthy and Have ENERGY!!!

Nutrition The food guide pyramid is the basis of smart food

choices. The way the food pyramid works is that the foods

at the bottom are supposed to be eaten most often. The foods at the top are supposed to be eaten less

often. No one food or food group contains every nutrient

the body needs for healthy living.

Food Pyramid

Breads, Cereals, Rice, and Pasta Food guide pyramid

recommendation: 6 to 11 servings per day.

All foods come from grains Main nutrients: protein,

carbohydrates, iron.

Vegetable Group Food guide pyramid

recommendation: 3-5 servings per day.

Vegetables are low in fat, There is a wide variety of

different types of vegetables. Vegetables provide fiber,

vitamins, carbohydrates, and minerals

Fruit Group Food guide pyramid

recommendation: 2-4 servings per day.

Fresh fruits are best Fruits provide:

carbohydrates, vitamins, and minerals.

Milk, Yogurt, and Cheese Group Food guide pyramid

recommendation: 2-3 servings per day

Milk, yogurt, and cheese provide: protein, carbohydrates, fat, and calcium.

Meat Group Food guide pyramid

recommendation: 2-3 servings per day.

Higher in fat than other food groups, limited intake is recommended.

Meat provides: protein and fat

Fats, Oils, and Sweets Food guide pyramid

recommendation: use as little as possible.

Fats, oils, and sweets are foods that have a lot of sugar such as candy, cake, cookies, and pie.

Other foods in this group: butter, salad dressing, jelly, and syrup.

Nutrients No one food has all of the nutrients that the body needs A well balanced diet includes the recommended serving

size of the foods in the first three categories (grain, vegetables, fruits, dairy, and meat) in the food pyramid.

By eating the recommended servings in each group you get the proper nutrients in the body: protein, carbohydrates, fats, vitamins, and minerals.

Nutrients Protein: the most important nutrient; it is needed for

tissue growth and repair. Carbohydrates: provide energy for the body to

function correctly. Vitamins: are needed for the body to function properly;

without vitamins the body can become very sick. Minerals: are needed for bone and tooth formation,

muscle function, and fluid balance. Fats: provide energy, add flavor to food, help body use

certain vitamins.

Nutrition and Camping? By what you have learned about nutrition write out what

types of foods you would take camping with you. Work with your partner and plan a breakfast, lunch,

dinner, and 2 snacks. Remember that when you are camping, and hiking you

need a lot of ENERGY! Remember that the foods at the bottom of the pyramid are

supposed to be used more often than the foods at the top of the pyramid.

Homework! Print out the spreadsheet On the spreadsheet record what you ate, how much of it

you ate, and what category from the pyramid the food came from.

Record your eating for an entire 24 hours At the bottom of the page reflect on your eating habits.

Did you follow the food pyramid? Did you eat too much of one category? What could you do to improve your eating?

F:\edu345 nutrition spresheet.xls

References

Sorrentino, Sheila A. and Gorek, Bernie. Mosby’s Essentials for Nursing Assistants. Mosby, Inc., Missouri, 2001.

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