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Following Dietary Guidelines 7th Grade Nutrition Lesson one Pages B44- B51 The 6 Basic Nutrients Proteins Vitamins Carbohydrates Minerals Fats Water Energy Supplying Nutrients Proteins 4 calories per gram Carbohydrates 4 calories per gram Fats 9 calories per gram Nutrients in Body Processes Vitamins Minerals Water Proteins Assist in growth and repair of body cells Incomplete Proteins Do not contain all 20 essential amino acids Plant products Complete Proteins Contain all 20 essential amino acids Animal products such as meat and eggs Carbohydrates Produce Main source of energy for the body Complex Carbohydrates- Long Lasting Energy Starches Breads, cereals, rice, potatoes Simple Carbohydrates- Short bursts of Energy Sugars Fruit, milk, cookies, ice cream and candy Fats Provide energy, store certain vitamins, help maintain healthy skin and hair. Saturated Fat Found in dairy products, solid vegetable fat, meat and poultry Unsaturated Fat Found in plant products and fish Vitamins Help the body use proteins, carbohydrates and fats Minerals Involved in many of the body’s processes Water Regulates body temperature Helps eliminate waste Cushions joints Allows cells and organs to function normally 6-8 GLASSES EACH DAY!! The Dietary Guidelines The ABC of Dietary Guidelines! Set of DIET and LIFESTYLE guidelines for Americans Aim For Fitness- A’s Aim for a healthy weight Foods rich in vitamins and minerals; low in saturated fat Be physically active each day 60 minutes of moderate activity There’s no time!! Build a Healthy Base- B’s Let the food guide pyramid guide your choices Variety of whole grains daily! Variety of fruits and vegetables daily! Choose Sensibly- C’s Diet low in saturated fat and cholesterol and moderate in total fat Choose beverages and foods to moderate sugar intake (soda!) Less salt The Food Pyramid MyPyramid.gov - Inside the Pyramid.Guide (open me) Food groups Exercise Colors Width