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    8th Grade Nutrition Myplate and Nutrients

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    This document provides an overview of the major USDA food groups according to the MyPlate guidelines. It discusses the five food groups - dairy, protein, fruits, vegetables, and grains - and recommends daily servings for boys and girls ages 9-13. For each group, it outlines key foods, major nutrients provided, health benefits, potential health implications, and tips for selecting healthier options. The objective is to educate on building a nutritious diet according to the MyPlate guidelines.

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    8th Grade Nutrition Myplate and Nutrients

    Uploaded by

    api-290866384
    192 views25 pages
    This document provides an overview of the major USDA food groups according to the MyPlate guidelines. It discusses the five food groups - dairy, protein, fruits, vegetables, and grains - and recommends daily servings for boys and girls ages 9-13. For each group, it outlines key foods, major nutrients provided, health benefits, potential health implications, and tips for selecting healthier options. The objective is to educate on building a nutritious diet according to the MyPlate guidelines.

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    8th grade nutrition myplate and nutrients

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    This document provides an overview of the major USDA food groups according to the MyPlate guidelines. It discusses the five food groups - dairy, protein, fruits, vegetables, and grains - and recommends daily servings for boys and girls ages 9-13. For each group, it outlines key foods, major nutrients provided, health benefits, potential health implications, and tips for selecting healthier options. The objective is to educate on building a nutritious diet according to the MyPlate guidelines.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    192 views25 pages

    8th Grade Nutrition Myplate and Nutrients

    Uploaded by

    api-290866384
    This document provides an overview of the major USDA food groups according to the MyPlate guidelines. It discusses the five food groups - dairy, protein, fruits, vegetables, and grains - and recommends daily servings for boys and girls ages 9-13. For each group, it outlines key foods, major nutrients provided, health benefits, potential health implications, and tips for selecting healthier options. The objective is to educate on building a nutritious diet according to the MyPlate guidelines.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    of 25

    NUTRITIO

    MyPlate & Nutrients

    Created by Caitlin George, Sodexo Dietetic Intern

    OBJECTIVES:
    Review

    the 5 food groups & foods found


    in each food group
    Learn an estimate of how much of each
    food group you should be consuming
    every day
    Learn the major nutrients found in
    each food group and why they are
    beneficial for us
    Discuss some health implications found
    within the food groups

    DAIRY-

    SWITCH TO FAT FREE OR LOW-FAT (1% MILK)


    Milk: fat-free (skim), low-fat (1%), reduced fat (2%),
    whole milk, calcium-fortified soymilk & almond milk

    Cheese: cheddar, mozzarella, American, ricotta etc.

    Yogurt: fat-free, low-fat, reduced-fat, whole milk yogurt


    Milk-based

    yogurt

    dessert: pudding, ice cream, frozen

    PROTEIN

    GO LEAN WITH PROTEIN


    Meat: beef, ham, pork, veal, lamb
    Poultry: chicken, duck, goose, turkey
    Eggs
    Beans & Peas: bean burgers, black beans, chickpeas,

    falafel, kidney beans, pinto beans, lentils etc.

    Seafood: salmon, tuna, shrimp, swordfish, crab etc.


    Nuts & Seeds: almonds, cashews, walnuts, pecans,

    pumpkin seeds, flax seeds, chia seeds, sesame seeds, sunflower


    seeds etc.

    Processed Soy products: tofu, tempeh, veggie burgers


    Always choose lean or low-fat options of meat &
    poultry!

    FRUIT

    MAKE YOUR PLATE FRUITS & VEGETABLES


    Any

    fruit or 100% fruit juice counts


    Fruit may be fresh, canned, frozen or
    dried, and may be whole, cut up, or
    pureed.

    VEGETABLES-

    MAKE YOUR PLATE FRUITS & VEGETABLES


    Any vegetable or 100% vegetable juice.
    May be raw, cooked, fresh, frozen, canned,
    dehydrated/dried
    Veggies are broken into 5 subgroups by their
    nutrient content:

    Dark

    green leafy vegetables


    Starchy vegetables
    Red & orange vegetables
    Beans & peas
    Other vegetables.

    GRAINS-

    MAKE OF YOUR GRAINS WHOLE GRAINS


    Any food made from wheat, rice, barley,
    cornmeal, oats or another cereal grain.
    Bread, pasta, cereal, grits, tortillas & oatmeal
    are all examples.
    Grains are broken up into 2 groups: whole
    grains & refined grains.

    HEALTH BENEFITS OF
    DAIRY Calcium used for building healthy bones &
    teeth & for maintaining bone mass
    Vitamin D helps maintain proper levels of
    calcium & phosphorus, thereby helping to build
    and maintain bones.
    Intake of these nutrients is very important
    during childhood and adolescence when bone
    mass is being built!

    Choose fortified milk, soymilk or almond milk to


    get your daily dose of Calcium and Vitamin D.

    HEALTH IMPLICATIONS OF
    DAIRY
    Can be high in saturated fat, cholesterol and
    sodium (cheese).
    Choose fat-free or low-fat options like skim milk
    and 1% milk
    Watch the serving size for cheese & the amount
    of sodium in each serving!

    HOW MUCH DAIRY DO WE


    NEED?
    Boys

    & girls age 9-13 need


    3 cups daily

    HEALTH BENEFITS OF
    PROTEIN = building blocks for bones,
    muscles, cartilage, skin, blood,
    enzymes, hormones and vitamins
    Meat, poultry, fish, beans, peas, eggs,
    nuts, seeds & soy products provide many
    nutrients including B vitamins,
    Vitamin E, iron, zinc, and
    magnesium
    B vitamins = help the body release
    energy, play a vital role in the function of
    the nervous system and aid in the
    formation of blood cells
    Proteins

    HEALTH BENEFITS CONTINUED


    Zinc

    = helps the immune system


    function
    EPA & DHA are omega-3 fatty acids
    found in seafood. Eating 8 oz. of seafood
    a week may reduce risk for heart disease
    & improves brain function
    Magnesium = used in building bones
    and in releasing energy from muscles
    Iron = used to carry oxygen in the blood

    HEALTH IMPLICATIONS OF
    PROTEIN

    Animal sources of protein can be high in


    saturated fat and cholesterol.
    Choose lean meat options like chicken, turkey,
    fish or 90-95% lean meat.

    HOW MUCH PROTEIN DO WE


    NEED?

    Amount of protein needed ranged according to


    weight, height, activity level and gender.
    Estimated amount for boys & girls age 9-13 is 5.0-6.5
    oz/day.
    1 oz-equivalent of protein is ~

    cup beans and peas


    1 tbsp peanut butter
    1 egg
    1 oz poultry meat or fish
    cup tofu
    3 oz of cooked meat or poultry is about the size of a deck of
    cards
    3 oz grilled/baked fish is about the size of a checkbook

    WHAT DO BOTH DAIRY & PROTEIN


    GROUPS CONTAIN?
    FAT

    - Choosing foods that are high and


    saturated fats and cholesterols can have heath
    implications. Diets that are high in saturated
    fats raise bad cholesterol levels in the blood.
    Some food choices in this group that are high
    in saturated fat include fatty cuts of beef;
    regular (75% to 85% lean) ground beef; regular
    sausages, hot dogs, and bacon; some luncheon
    meats such as regular bologna, many cheeses
    and whole milk
    You want to limit these foods in your diet.

    BLUBBER BURGER
    ACTIVITY:
    Many times when we go out to eat our food is
    loaded with fat!
    This activity will give you a visual of some of the
    meals that you may be eating.

    Look at grams of fat on the Nutrition Facts (1 tsp


    = 4 grams fat)
    Grams of fat in meal / 4 = teaspoons of fat
    # of teaspoons of fat / 3 = tablespoons of fat

    HEALTH BENEFITS OF FRUITS &


    VEGETABLES
    Eating

    a diet rich in vegetables and fruits may


    reduce risk for heart disease and reduce risk of
    come cancers.
    Fruit and vegetables contain fiber that helps
    reduce the risk of heart disease, obesity and type
    2-diabetes. Fiber also helps you feel full for a
    longer time. Only whole fruits contain fiber, fruit
    juices contain little to no fiber.
    Many fruits and vegetables contain potassium
    that helps lower blood pressure and helps to
    decrease bone loss.
    Potassium rich fruits = bananas, prunes, dried peaches and
    apricots, melon & oranges
    Potassium rich veggies = white potatoes, white beans, tomato
    products, soybeans, lima beans, spinach, lentils, and kidney
    beans.

    HEALTH BENEFITS CONTINUED


    Many

    fruits & veggies provide the body with


    Vitamin C, which is important for growth &
    repair of all body tissues, helps heal cuts and
    wounds, and keeps teeth and gums healthy
    and also helps with iron absorption.
    Fruits and vegetables contain folate aka folic
    acid, which helps the body form red blood cells.
    Many vegetables contain vitamin A. Vitamin A
    keeps eyes and skin healthy and helps to
    protect against infections.

    HOW MUCH FRUITS AND


    VEGETABLES DO WE NEED?
    9-13 year old boys & girls
    FRUITS = 1.5 -2 cups daily

    cup fruit and fruit juice


    cup dried fruit
    1 regular sized piece of fruit

    VEGETABLES = 2-3 cups daily


    1

    cup raw or cooked veggies


    1 cup veggie juice
    2 cups raw leafy greens
    1 cup beans
    1 medium potato, 1 large ear of corn, 1 large pepper
    or tomato

    HEALTH BENEFITS OF
    GRAINS
    There

    are 2 types of grains whole grains &


    refined grains: You want to make half of your
    grains whole grains. Whole grains contain all
    3 parts the bran, germ and endosperm. The
    process of milling (refining) removes the brain
    and germ and results in a refined grain. This
    process removes the dietary fiber, iron and
    many B vitamins (the health benefits).

    WHOLE GRAINS

    HEALTH BENEFITS OF GRAINS


    CONTINUED
    Grains

    are important sources of many nutrients,


    including dietary fiber, several B vitamins and minerals
    Dietary fiber may help reduce blood cholesterol levels
    and may lower risk of heart disease, obesity, and type 2
    diabetes. Fiber is important for proper bowel function.
    Fiber provides a feeling of fullness.
    The B vitamins play a key role in metabolism and make
    sure the processes within your body are functioning
    properly.
    Iron is used to carry oxygen in the blood.
    Whole grains are sources of magnesium and selenium.
    Magnesium= helps build bones and release energy from muscles.
    Selenium protects cells from oxidation. It is also important for a
    healthy immune system.

    HOW MUCH GRAINS DO WE NEED?

    9-13 year old boys & girls need ~ 5-7 oz


    equivalents

    1 oz-eq:
    1

    slice of bread
    1 cup ready-to-eat cereal
    cup cooked cereal, pasta, rice, quinoa

    TEST YOUR KNOWLEDGE


    JEOPARDY!
    Any questions before we begin?

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