Nutrition Basics

Nutrition Grains (1 oz. serving) *  1 slice of bread; ½ English muffin *  1 cup dry cereal *  ½ cup cooked cereal, pasta, or rice Veggies (1 cup serving) *  1 cup raw or cooked veggies *  2 cups raw, leafy veggies *  1 medium baked potato Fruits (1 cup serving) *  1 large […]

Nutrition Cholesterol is a waxy, fat-like substance. It occurs naturally in the body. It helps carry fat through your blood vessels. What is Cholesterol? Your body also needs cholesterol to: *  Make cell walls *  Make vitamin D and some hormones *  Give structure to the covering (myelin) that protects nerve fibers *  Make bile.

Nutrition Understand and use the Nutrition Facts. Don’t judge a food by the way its label looks. Read the Nutrition Facts section to find out the value of the food inside. Learning what the facts and figures mean can help you meet your nutritional needs. Read the ingredients. Check for items that you or family

Nutrition *  Less high calorie, high-fat foods *  Lean or low-fat meat, chicken, turkey, and fish *  Low-fat and nonfat dairy foods *  Limit portion sizes for meals and snacks. *  Little piece or serving *  Labels. Read “Nutrition Facts” on food labels. Choose foods with fiber, vitamins A and C, calcium and iron. Choose

Nutrition You can follow the menus exactly or make changes as needed. It is okay to: *  Switch out foods from one meal to another (e.g. have the lunch menu for dinner and vice versa). *  If you are still hungry, especially if you are very active, eat a little more from one or more

Nutrition Healthy eating means getting enough (but not too much) of the nutrients you need for good health. These are protein, carbohydrates, fat, vitamins, minerals, and water. The Dietary Guidelines for Americans* give the basics for healthy eating. (These guidelines are for persons aged two years and older.) * Get updates for these fromwww.DietaryGuidelines.gov. What

Nutrition Produce & Salad Bar *  All fresh fruits *  All fresh vegetables (go easy on avocados, they are high in fat) *  Nuts and seeds, such as sunflower and pumpkin *  All salad bar items that are fresh vegetables (lettuce, celery, carrots, green peppers, spinach, etc.). *  Tofu (soy bean curd). This may be

Nutrition See how much more you can eat when you choose nutrient-dense foods over ones with the same number of calories, but less healthy nutrients. Frosted doughnut, coffee, nondairy creamer and sugar Calories: 325; Total Fat: 16 grams Fiber: 1 gram Hot dog, chips and cola Calories: 570; Total Fat: 25 grams Fiber: 2 grams