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Understanding Essential Nutrients for a Balanced Diet

Explore the 7 main nutrients and their functions for energy production and overall health. Learn how to categorize foods based on color, nutrients, and serving sizes. Discover the importance of physical activity and portion control. Interactive guide to a well-rounded diet.

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Understanding Essential Nutrients for a Balanced Diet

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  1. 7 Main Nutrients Choosemyplate.gov

  2. Energy Producers: • Carbohydrates – energy • Fats – Energy, insulation and protection • Protein – Build and repair body tissues 7 Main Nutrients and functions

  3. Non- energy producers • Vitamins – metabolic functions • Minerals – become part of the body • Water – hydration, temperature control • Fiber – good digestion health 8 Main Nutrients and functions

  4. By their major nutrients How are foods sorted into groups?

  5. Color – Orange • Nutrient – carbohydrates • Serving size – 6 oz. • Tips – make half your grains whole Grains

  6. Color - green • Nutrient – vitamins and minerals and fiber • Serving – 2 ½ cups • Tips – eat dark green, orange, and red Vegetables

  7. Color – red • Nutrient – vitamins and minerals and fiber • Serving – 2 cups • Tips – eat the fruit rather than juices. Fruits

  8. Color – blue • Nutrient – Calcium and minerals • Serving – 3 cups • Tips – Go low fat or fat free. Dairy

  9. Color – Purple • Nutrient – protein • Serving – 5 ½ oz. • Tips – choose lean meats Proteins

  10. Nutrient – fat • Tips – use oils instead of solid fats Oils

  11. Fats – solid at room temp. Tend to be saturated. • Oils – liquid at room temp. Tend to be mono- unsaturated. What is the difference between fats and oils? What are empty calories? Foods that contain many calories, but few if any nutrients Example: alcohol, sugar, etc.

  12. Kids – need 60 minutes per day • Adolescents – 60 minutes per day • Adults – 30-60 minutes a day-90 minutes for weight loss Physical Activity -

  13. 1956-1970 Food For Fitness: Daily Food Guide Basic 4 1940 “A guide to good eating, the basic 7” Focus on nutritional adequacy, specific servings from each food group

  14. Adequacy Moderation Variety Proportion/ balance 1980 The Food Guide Pyramid

  15. 2000 Added “my” for personalization. Exercise now included

  16. Choose My Plate

  17. The larger the plate the more we tend to eat. The correct plate size is 9 inches Plate size?

  18. 2,000 calories for MyPlate • Grain – 6 oz. • Vegetables – 2 ½ c. • Fruit – 2 c. • Dairy – 3 c. • Protein – 5 ½ oz. What does an average American adult diet look like?

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