Nutrition

What are calories?

-energy supplied from all food sources -gives your body energy to survive and thrive

______ calories a day is used for general nutritional advice, but calorie needs vary.

2000

_______: tells you how much of a nutrient is in one serving of that food. The %Dvs are based on the daily values which are the amounts of key nutrients generally recommended per day for people 4 years of age and older.

Percent daily value

What is a nutrient?

a substance in food that contributes to growth and health

your calorie needs may be higher or lower and will depend on your ______, _____, ____, ____, and ____

age, gender, height, weight, and physical activity level

______: refers to the total number of calories or ____ supplied from all sources (fat, carbohydrate, and protein) in one serving of the food

calories energy

when you compare _____ and ______ between different foods, don't forget to check the _______ in order to make an accurate comparison

calories and nutrients, serving size

________: these are not additional calories; rather, they are the calories each serving that comes from fat.

calories from fat

you can use the %Dvs to ____ food products and to____ products that are higher in ____, you want more of and ___ in nutrients you want to get less of

compare choose nutrients less

nutrients to get MORE of (get 100% DV each day):

dietary fiber vitamin A vitamin C vitamin D calcium potassium iron

with the new nutrition facts label, serving sizes have been updated to reflect what people actually ______

eat and drink today

calories with little or no beneficial nutrients are sometimes referred to as _____ calories. Most come from added ____, ____, and _____ .

empty solid fats, added sugars, refined starches

Calories refer to the _____ supplied from all sources (fat, carbohydrate, and protein)

energy

remember that ___ free doesn't mean _____ free. Lower fat items may have as many calories as full-fat versions due to their ____ content

fat calorie sugar

the serving size is shown as a common _____ measure that is appropriate to the food (such as cup ,tablespoon, piece, slice, or jar) followed by the metric amount in grams

household

_____: shows each ingredient in a food by its common or usual name in defending order by weight

ingredient list

as a general rule: 5%DV or less of a nutrient per serving is ___ 20% or more of a nutrient per serving is ___

low high

to get the nutrients you need within the right amount of calories, its best to choose _____ foods.

nutrient-dense

______: the nutrition facts label can help you learn about the ____ content of many foods in your diet. it also enables you to compare foods to make healthy choices

nutrients nutrient

the information listen on the Nutrition facts label is based on ____ serving. So, if a package contains two servings and you eat the entire package, you have consumed ____ the amount of ____ and ____ listed on the label

one twice calories and nutrients

What are examples of nutrients that are important for growing bodies

proteins and calcium

What do nutrients include?

proteins, fats, carbohydrates, vitamins, minerals and water

nutrients to get Less of (get less than 100% DV each day):

saturated fat, sodium, trans fat, added sugars

often, one package of food may contain more than one ____

serving

_______ : is based on the amount of food that is customarily eaten at one time.

serving size

__________: shows the total number of servings in the entire food package or container

servings per container

unlike foods with empty calories, nutrient-dense foods and beverages contain ____, _____, _____, and other substances that may have positive health effects, while contributing relatively few calories.

vitamins, minerals, dietary fiber