1. +
NUTRITION
101
UT College of Pharmacy
UTSSHP Nutrition Committee

2. +
USDA’s My Plate

3. +For a 2,000-calorie daily food plan, you need
the amounts below from each food group:
Vegetables Fruits Grains Dairy Protein Foods
Eat 2½ cups Eat 2 cups Eat 6 ounces Get 3 cups Eat 5½ ounces
every day every day every day every day every day
What counts as What counts as What counts as What counts as What counts as
a cup? a cup? an ounce? a cup? an ounce?
1 cup of raw or 1 cup of raw or 1 slice of bread; 1 cup of 1 ounce of lean
cooked cooked fruit or ½ cup of milk, yogurt, meat,
vegetables 100% fruit juice; cooked rice, or fortified poultry, or fish;
or vegetable ½ cup dried fruit cereal, or pasta; soymilk; 1 egg;
juice; 1 ounce of 1½ ounces 1 Tbsp peanut
2 cups of leafy ready-to-eat natural or butter;
salad greens cereal 2 ounces ½ ounce nuts or
processed seeds; ¼ cup
cheese beans
or peas

4. + Cut back on sodium and empty
calories
 Lookout for salt (sodium) in foods you buy. Compare
sodium in foods and choose those with a lower number.
 Drink water instead of sugary drinks.
 Eat sugary desserts less often.
 Make foods that are high in solid fats—such as cakes,
cookies, ice cream, pizza, cheese, sausages, and hot
dogs—occasional choices, not every day foods.
 Limit
empty calories to less than 260 per day, based on a
2,000 calorie diet.

5. +
Be physically active your way
 Pickactivities you like and do each for at least
10 minutes at a time. Every bit adds up, and
health benefits increase as you spend more time
being active.
 Childrenand adolescents: get 60 minutes or
more a day.
 Adults:get 2 hours and 30 minutes or more a
week of activity that requires moderate effort,
such as brisk walking.

6. + What To Look For In A
Nutrition Label

8. +
Serving Size
Be sure to compare the serving size to
how much you eat or else you’ll be eating
more calories than you think!

9. +
Calories
 Calories from  Limit this!!!
carbohydrates, proteins and fat
 Less than 30% of daily calories should come from fat
 600 calories in a 2000 calories
1 gram of fat contains about 9 calories.
1 gram of protein contains about 4 calories.
1 gram of carbohydrate contains about 4 calories.

10. +
Watch out for these things!
 Bad! Need to limit these
 Things high in fat:

11. +
Total Fat, Saturated Fat, Trans
Fat, Cholesterol and Sodium
 Total Fat - total amount of fat in a serving
 Saturated fat & Trans fat - bad fats because they raise
cholesterol levels and increase the risk of heart disease
 Trans fats - used by food processors to increase the shelf
life of processed food, same as "partially hydrogenated oils‖
 Unsaturated Fats - can be calculated by subtracting the
trans and saturated fats from the total fats
 Sodium – can cause fluid retention and high blood
pressure

12. +
Be sure to get plenty of these!
 Carbohydrates  Sugar  Protein
 Fibers

13. +
Carbohydrates
 Broken down into
total carbohydrates, fiber, and sugars
Total Carbohydrates
 Amount of total carbohydrates per serving measured
in grams
 Combines all the carbs in a
food: fiber, sugars, starches, sugar alcohols and
glycerin

14. +
Dietary Fiber
 Amount of indigestible (insoluble fiber) or
partially digestible (soluble fiber) bulk from plant
foods such as fruits, vegetables, whole
grains, oats, nuts and seeds
 Measured in grams
 ―High fiber‖ foods = 5 grams of fiber or more
Sugars
 Containsugars from natural, normally present in
the food, and added sugars
 Measured in grams

15. +
Proteins
 How much total protein is in a single serving of a
food
 No distinction made for the type of protein or the
source
 Amino acids and peptides not included since not
considered whole food proteins

16. +
Vitamins
 Vitamin A  Vitamin C  Calcium  Iron

17. +
Vitamins & Minerals
Vitamins
& C – only 2 vitamins on food label since
 Vitamin A
presumable historical importance to health
 Measured in percentages
Minerals
 Calcium and Iron - only minerals required on labels
 Measured in percent daily values

18. +
Portion Sizes

19. + portion of rice, pasta, fruit and veggies…
A

20. +
A portion of meat, fish and poultry…

21. +
A portion of nuts and raisins…

22. +
A portion of chips, popcorn, and pretzels…

23. +
A portion of peanut butter and cheese…

24. +
A portion of oil, mayo, butter and sugar…

25. +
Making Healthy Choices
at the Grocery Store

26. +
Benefits of Eating Seasonally:
 Eating seasonally ensures your food is as fresh as
possible.
 Your family will be able to enjoy the health benefits of
eating fresh, unprocessed fruits and vegetables.
 Food is often of greater nutritive value.
 Reduces potential exposure to chemicals applied to
produce prepared for shipping.
 Produce, meats, eggs and nuts eaten while they are
plentiful, do not need to be stored.

27. +
Benefits of Eating Seasonally:
 Your food dollar is stretched further.
 Environmentaldamage caused by shipping
foods thousands of miles is reduced.
 Buying seasonal produce also provides an
exciting opportunity to try new foods and to
experiment with seasonal recipes.
 Seasonal food simply tastes better!

28. +
Different Kinds of Foods
Produce
 Buy at its peak of
ripeness, which is its
peak of nutritional
value.
 Buy locally. Eat
produce that was
intended to be grown
in the area where you
live.

29. +
Different Kinds of Foods
Poultry
 Moreplentiful in the
summer months
(June – August)
Eggs
 Hens lay more eggs
in the spring (March-
May)

30. +
Different Kinds of Foods
Nuts
 Typically ripen in the fall
 Enjoyed in the fall and
winter
Red Meat
 More plentiful in the fall
and winter when animals
fatten themselves for the
winter

31. +The Environmental Working
Group’s Shoppers' Guide to
Pesticides in Produce
The following twelve foods had  Asparagus
the lowest pesticide load when
conventionally grown and are  Sweet peas (frozen)
the safest conventionally grown
crops to consume:  Mango
 Broccoli  Pineapple
 Eggplant  Sweet corn (frozen)
 Cabbage  Avocado
 Banana  Onion
 Kiwi

32. +
Best bet, buy organic
 Some pesticides are systemic
 Can not be washed away or peeled off
 Consider buying organic varieties of just the
foods that have been shown to be more likely to
have high levels of chemical residues: peaches,
apples, pears, winter squash, green beans,
grapes, strawberries, raspberries, spinach, and
potatoes.