1.02

MyPlate

Fruits Group - 1 ½C to 2C daily

Vegetable Group - 2 ½ to 3C daily

Grains - 6 oz (3 oz being whole grains) daily

Protein - 6 oz daily

Dairy - 3C daily

Nutrients

What is a Nutrient? Nutrients are the chemical substances in food that helps maintain the body and its functions. The body uses them for energy, growth, repair, and maintenance.

Six Essential Nutrients

• Carbohydrates

• Proteins

• Lipids (Fats)

• Vitamins

• Minerals

• Water

Carbohydrates

Functions

• Main source of energy (4 calories)

• Provides dietary fiber

Sources

• Grains

• Fruits

• Vegetables

• Sugars (sweets, milk, and yogurt)

Proteins

Functions

• Provides energy (4 kcal/g)

• Builds, maintains, and repairs body tissues

Sources

• Protein

• Legumes/Beans

• Nuts

• Seeds

• Dairy

Lipids (Fats)

Functions

• Provides energy (9 kcal/g)

• Protects internal organs

• Enhances taste of foods

• Carries fat-soluble vitamins throughout the body

• Growth

• Healthy Skin

Sources

• Butter

• Oil

• Nuts

• Seeds

• Meats

• Dairy

Vitamins

Functions

Note: does NOT provide energy

• Cell function

• Growth

• Development

Sources

• Fruits

• Vegetables

• Dairy

• Legumes

• Meats

• Whole Grains

• Nuts

• Seeds

Essential Vitamins

Fat Soluble

• A

• D

• E

• K

Water Soluble

• C

• Vitamin B Complex

Minerals

What are minerals? They are inorganic substances that become part of the bones, tissues, and bodily fluids.

Note: does NOT provide energy

Sources

• Fruits

• Vegetables

• Dairy

• Meats

• Whole Grains

• Legumes

• Nuts

Essential Minerals

Macro minerals

• Calcium

• Phosphorus

• Magnesium

• Sodium

• Potassium

• Chloride

• Sulfur

Trace Minerals

• Iron

• Manganese

• Copper

• Iodine

• Zinc

• Cobalt

• Fluoride

• Selenium

Water

Functions

Note: does NOT provide energy

• Carries nutrients within body

• Regulates body temperature

• Lubricates joints

• Dissolves vitamins and minerals

Sources

• Water and other beverages

• Fruits

• Vegetables

• Dairy