Nutrition 101: "Food Is Fuel"

Lecture 4: Food Is Fuel

What Does A Balanced Meal Look Like?

Fruits Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

Vegetables Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.

Grains Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. Grains are divided into 2 subgroups, Whole Grains and Refined Grains. Whole grains contain the entire grain kernel ― the bran, germ, and endosperm.

Protein Foods All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Beans and peas are also part of the Vegetable Group. For more information on beans and peas, see Beans and Peas Are Unique Foods.

Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 ounces of cooked seafood per week. Young children need less, depending on their age and calorie needs. The advice to consume seafood does not apply to vegetarians. Vegetarian options in the Protein Foods Group include beans and peas, processed soy products, and nuts and seeds. Meat and poultry choices should be lean or low-fat.

Dairy All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group choices should be fat-free or low-fat. Foods made from milk that retain their calcium content are part of the group.

Oils Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish. Oils are NOT a food group, but they provide essential nutrients. Therefore, oils are included in USDA food patterns.

Age and gender	Estimated calories for those who are not physically active
	Total daily calorie needs*	Daily limit for empty calories
Children 2-3 yrs	1000 cals	135**
Children 4-8 yrs	1200-1400 cals	120
Girls 9-13 yrs	1600 cals	120
Boys 9-13 yrs	1800 cals	160
Girls 14-18 yrs	1800 cals	160
Boys 14-18 yrs	2200 cals	265
Females 19-30 yrs	2000 cals	260
Males 19-30 yrs	2400 cals	330
Females 31-50 yrs	1800 cals	160
Males 31-50 yrs	2200 cals	265
Females 51+ yrs	1600 cals	120
Males 51+ yrs	2000 cals	260

Ten Tips to A Great Plate:

1)  Balance calories by eating enough to sustain daily activities

2)  Enjoy your food, but eat less of it

3)  Avoid oversized portions of food

4)  Eat more fruits, vegetables, whole grains, and low-fat dairy

5)  Make half your plate fruits and vegetables in a variety of colors

6)  Switch to low-fat dairy

7)  Make at least half your grains whole grains

8)  Cut back on foods that have extra fat, added sugar, and excess sodium

9)  Compare sodium labels and opt for low-sodium choices

10) Drink more water and fewer sugary drinks

Reading Assignment: The 76 Dangers of Sugar to Your Health, pages 4-5

http://articles.mercola.com/sites/articles/archive/2010/04/20/sugar-dangers.aspx

Bibliography

Heather Hedrick Fink, L. A. (2009). Practical Applications in Sports Nutrition. Sudbury: Jones and Bartlett Publishers.

ChooseMyPlate.gov http://www.choosemyplate.gov/food-groups/

Choose MyPlate Healthy Eating Tips http://www.choosemyplate.gov/healthy-eating-tips/ten-tips.html