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Nutrition Unit
Foods I
What are your thoughts?
Nutrient Dense Foods…what does it all mean?
Nutrient-dense foods have a high nutrient/ low
calorie ratio. Meaning they are rich in nutrients when
compared to their calorie content such as fresh fruits,
vegetables, and whole grains.
Grains
(Dietary Fiber, B vitamins)

Any food made from
wheat, rice, oats,
cornmeal, or barley.
•

Examples: bread, pasta,
oatmeal, and cereals
Misc. Fact: Most
products are
“refined”…check for
Whole
Grains
Vs.
Refined
Grains
Entire
grain
kernel
Removes
bran &
germ
Whole
Wheat
White Flour
Oatmeal
White Rice
Brown Rice
White Bread
Make Half Your Grains Whole

Make at least half the grains you eat
whole grains.
•


Eat three or more whole-grain foods
each day (for a 2,000 calorie diet).
Have the remainder come from
enriched grain products.
Refined grains are milled- the bran
and germ are removed –so are many
of the B vitamins, iron, and fiber.
•
Refined grains can be enriched.
Certain B vitamins (thiamin,
riboflavin, niacin, folic acid) and iron
are added back in. Fiber is not added
back to most enriched grains.
Proteins
(Vitamins, Minerals, Oils)

All foods from meat, poultry,
fish, dry beans/peas, eggs,
or nuts/seeds.
•

Examples: beef, chicken,
eggs, black beans,
almonds, tuna, and shrimp.
Misc Fact: Most
meat/poultry choices
should be leans or low-fat
(75-80%). Liver and organ
meats are high in
cholesterol while
processed meats are high
in sodium.
Meats
Poultry
Eggs
Pork, deer,
beef
Chicken,
turkey,
duck
Chicken,
duck
Fish
Nuts/
Seeds
Dry
Beans/
Peas
Catfish,
salmon,
swordfish
Cashews,
sunflower
seeds
Black
beans/
tofu,
soybeans
Go Lean with Protein


Eat 5.5 oz of meat & beans a day
(based on 2,000 calorie diet).
1 oz. from the meat & beans
group =
•
•
•
•
•



1 oz. lean meat, poultry, or fish
1 egg
1 tbsp. peanut butter
¼ cup cooked dry beans or peas
½ oz. nuts or seeds
Make lean choices
Vary your choices. Try fish, eggs,
beans, peas, nuts, and seeds.
Bake, broil, or grill meat.
Dairy
(Vitamins, Minerals)

Any fluid milk products and
other food made from milk.
•

Examples: ice cream,
pudding, cheese, milk,
yogurt.
Misc. Fact: Cream cheese,
cream, and butter have
little to no calcium…
therefore they are not part
of the milk group. Most
choices should be low-fat
or fat-free.
Milk
Cheese
Yogurt
Skim
Cheddar
Fat-Free
1%
Swiss
Low-Fat
2%
Mozzarella
Whole
Whole
Get Calcium-Rich Foods


Eat or drink 3 cups from the
milk group every day (based
on 2,000 calorie diet).
1 cup from the milk group =
•
•
•
•

1 cup milk (8 oz.)
1 cup yogurt
1.5 oz. natural cheese (the
size of two dominoes)
2 oz. processed cheese (two
slices)
Choose fat-free or low-fat.
Get Rich with Calcium by
Choosing Dairy

Adults and children over age 9:
•
3 cups (8 oz. each, total of 24 oz.) per day of fat-free
or low-fat milk or milk products, such as:
• 1 cup yogurt
• 1.5 oz. natural cheese

Children ages 2 to 8:
•
2 cups per day
Vegetables
(Vitamins, Minerals)

Any vegetable or 100%
vegetable juice.
•

Examples: vegetables
may be raw, cooked,
fresh, frozen, canned, or
dried.
Misc. Fact: Vegetables
are organized into 5
subgroups based on
Nutrient content.
Dark
Green
Orange
Starchy
Broccoli
Pumpkin
Corn
Romaine
Lettuce
Carrots
Potatoes
Dry Beans
Misc.
Vegetables
Kidney
Beans
Cauliflower
Black Eyed
Peas
Mushrooms
Vary Your Veggies

Eat 2 ½ cups of veggies a day
(based on 2,000 calorie diet).
•
•
•

Fresh, frozen, canned, dried
vegetables, or vegetable juice.
1 cup raw or cooked vegetables is
about the size of a clenched fist.
2 cups of leafy greens = 1 cup in the
vegetable group.
Select from all 5 vegetable
subgroups several times a week.
•
•
•
•
•
Dark Green
Orange
Legumes
Starchy
Other
Fruits
(Vitamins, Minerals)

Any fruit or 100%
fruit juice.
Melons
Berries
Citrus
Examples: fresh,
canned, frozen, or
dried.
Cantaloupe
Cherries
Oranges
Misc. Fact: Fruit
may be whole, cutup, or pureed.
Tropical
Pomes
Drupes
Bananas
Apples
Peaches
•

Focus on Fruits




Eat 2 cups of fruit a day
(based on a 2,000 calorie
diet).
1 cup from the fruit group =
•
•
•
1 cup fruit
1 cup 100% fruit juice
½ cup dried fruit
Select fresh, frozen, canned,
or dried fruit, more often than
fruit juice.
Think color! The more color,
the more nutrients!
Oils



Monounsaturated fats are healthy oils and can
decrease cancers, diabetes, obesity, heart
disease, etc.…examples are:
Olive Oil
Canola Oil
FYI…”Blend” oils like Crisco do NOT contain trans fatty acids
10 Tips to a Great Plate
1.
2.
3.
4.
5.
Balance calories.
Enjoy your food, but
eat less.
Avoid oversized
portions.
Foods to eat more
often.
Make half your plate
fruits and vegetables.
6.
7.
8.
9.
10.
Switch to fat-free or
low-fat (1%) milk.
Make half your grains
whole grains.
Foods to eat less often.
Compare sodium in
foods.
Drink water instead of
sugary drinks.
http://www.choosemyplate.gov/foodgroups/downloads/TenTips/DGTipshe
et1ChooseMyPlate.pdf