Nutritional

Guidelines
 What are the two main types of
nutrients?

Nutrients

Essential Nutrients Non-Essential Nutrients

(body can make it without you’re
(Need to eat to get it)
having to eat)
 Different types of essential nutrients

Nutrients

Non-Essential
Essential Nutrients Nutrients

Macronutrients (you Micronutrients (you

need a lot of this ) need a little bit of this)
Different types of macronutrients
Nutrients

Essential Non-Essential
Nutrients Nutrients

Macronutrients Micronutrients

Proteins Fat
Carbohydrates
Protein
(Basis of Body Structure)
• How much of you daily calorie intake should be
protein?
• 10% to 35%
• How many grams of protein do you need per day?
• 0.8 grams per Kilograms of your weight
• What is the purpose of proteins?
• Builds, maintains, and replaces the tissues in your body.
• How many calories are there per gram of protein?
• 4 calories per gram
Fat
(Essential in Small Amounts)
• What are the three major types of fat?
• Unsaturated (plant foods and fish)
• Saturated (animal products)
• Trans (finished goods-chips, cookies, candy, etc.)
• What is the purpose of fat?
• The fats stored in your body represent usable energy, they help
insulate your body, and they support and cushion your organs.
They also help absorb Fat-Soluble Vitamins.
• How many calories are there per gram of fat?
• 9 calories per gram
• How much of you daily calorie intake should be fat?
• 25 percent
Carbohydrates
(Ideal Source of Energy)
• Names of the two groups of carbohydrates?
• Simple (Candy, Soda Drinks)
• Complex (Brown Rice, Potatoes)
• How much of your daily diet should be carbohydrates?
• Carbohydrate 45–65% of total daily calories
• What is the purpose of carbohydrates?
• Energy
• How many calories are there per gram of carbohydrates?
• 4 calories per gram
 Different types of micronutrients

Nutrients

Essential Non-Essential
Nutrients Nutrients

Macronutrients Micronutrients

Vitamins Minerals

Proteins Fat
Carbohydrates
Vitamins
• Types of Vitamins
• Fat-Soluble-stored in your body for awhile
• Water Soluble-don’t get stored in your body
• Benefits of Vitamin D?
• Strong bones and teeth. Helps absorb Calcium.
• Benefits of Vitamin A?
• Eyesight and improve your immune system.
• Benefits of Vitamin C?
• Strengthens your immune system and fight infection.
• Benefits of B Vitamins?
• metabolic activity —help make energy and set it free when your body needs it.
• Help with making red blood cells that carry oxygen to the rest of your body.
• Where can you find Vitamin K?
• Leafy green vegetables
• Dairy products, like milk and yogurt
• Broccoli
• Oil
• Where can you find Vitamin C?
• Citrus fruits
Minerals
• What’s the difference between major and trace
minerals?
• Major-You need a lot of it.
• Trace- You need very little of it.
Water
• How much water do you need per day?
• 13 cups or about 3 liters
• How much of your body consists of water?
• 50% to 60%
• How long can you live without water? How long
can you live without food?
• A few days
• 50 days
Energy
• The energy in foods is expressed as kilocalories.
A person needs about 2000 kilocalories per day
to meet his or her energy needs. People usually
refer to kilocalories as calories.
• Of the six classes of essential nutrients, three
supply energy:
• Fat = 9 calories per gram
• Protein = 4 calories per gram
• Carbohydrate = 4 calories per gram
Calculation-Protein
• You want to make sure that 35% of your Important Information
caloric intake are proteins. How many
grams of proteins is that? • Daily Calorie Intake
• 10% to 35%
• First, you need to remember your daily • Calories per gram of
protein
calorie intake. • 4 calories per gram
• 2000 kcal
• What is 35 percent of 2000 calories?
• 700 calories
• Calories per gram of protein?
• 4 calories per gram
• Final calculation
• 700 calories ÷ 4 calories=175 grams of
proteins
Calculation-Fat
• You want to make sure that 25% of your Important Information
caloric intake are fat. How many grams of
• Daily Calorie Intake
fat is that? • 25%
• First, you need to remember your daily • Calories per gram of
carbs
calorie intake. • 9 calories per gram
• 2000 kcal
• What is 25 percent of 2000 calories?
• 500 calories
• Calories per gram of fat?
• 9 calories per gram
• Final calculation
• 500 calories ÷ 9 calories=55.6 grams of fat
Calculation-Carbohydrates
• You want to make sure that 60% of your Important Information
caloric intake are Carbohydrates. How
many grams of carbohydrates is that? • Daily Calorie Intake
• 45%-65%
• First, you need to remember your daily • Calories per gram of
protein
calorie intake. • 4 calories per gram
• 2000 kcal
• What is 60 percent of 2000 calories?
• 1200 calories
• Calories per gram of Carbohydrates?
• 4 calories per gram
• Final calculation
• 1200 calories ÷ 4 calories=300 grams of
Carbohydrates
MyPlate-Increase
• Increase physical activity
• Shift food intake patterns to a more plant-based diet
(emphasizes vegetables, cooked dry beans and peas, fruits,
whole grains, nuts, and seeds)
• Increase the intake of fat-free or low-fat milk and milk
products
MyPlate-Decrease
• Decrease calorie intake
• Consume only moderate amounts of lean meat, poultry, and
eggs.
• Reduce intake of foods with solid fats and added sugars.
• Reduce intake of sodium and refined grains (especially grains
with added sugar, solid fat, and salt).
Key Messages
• Balancing calories
• Enjoy your food, but eat less.
• Avoid oversized portions.
• Foods to increase
• Make half of your plate fruits and vegetables.
• Make at least half your grains whole grains.
• Switch to fat-free or low-fat milk.
• Drink water
• Foods to decrease
• Compare sodium (salt) in foods like soup, bread and fried
noodles, then choose the foods with lower numbers.
• Sugary drinks (coca cola, Fanta, etc.)
Five Food Groups
Vegetables

• The vegetable portion of MyPlate is shown in

green.
• Variety is important when it comes to vegetables:
• Dark green vegetables (like broccoli, spinach, and
kale)
• Orange and red vegetables (like squash, carrots, and
sweet potatoes)
• Make your plate colorful.
• A 2000 calorie diet should include 3 servings of
vegetables daily.
• Each of the following counts as 1 serving from the
vegetable group:
• 1 cup of raw or cooked vegetables
• 2 cups of raw leafy salad greens
• 1 cup of vegetable juice
Fruits
• The fruit portion of MyPlate is shown in red
and it is slightly smaller than the green, but
together fruits and veggies should fill half of
your plate.
• Each of the following counts as 1 serving
from the fruit group:
• 1 cup of fresh, canned or frozen fruit.
• 1 cup of fruit juice.
• 1 small whole fruit.
• ½ cup of dried fruit.
• Choose whole fruits over fruit juices.
• They are higher in fiber.
• They are often lower in calories.
• They contain more nutrients and less added
sugar.
Grains
• The orange section on the MyPlate graphic shows the
proportion of grains you should eat.
• Whole grains (like whole-wheat flour) are more nutritious and
have lots of dietary fiber that can help you feel fuller longer.
• Refined grains (white flour) have been processed, removing
vitamins, mineral, and fiber. Most refined grains are enriched,
which means that some of the nutrients, but not fiber, are
added back after processing.
• Try to make sure that at least half of your day's grains from
whole-grain sources like whole-wheat bread, brown rice, or
oatmeal.
• A 2000 calorie diet should include 170 grams of grain daily.
Each of the following counts as 28 grams from the grain group:
• 1 slice of bread
• 1 khmer sandwich
• ½ cup of cooked rice, noodles or pasta
• 1 small pancake
Proteins
• The purple section on the MyPlate shows the proportion of protein
you need.
• Foods high in protein include:
• Beef
• Poultry
• Seafood
• Beans
• Peas
• Eggs
• Nuts
• Seeds
• Tofu
• When eating meats, choose lean or low-fat options and try to
minimize processed meats and other processed meats that are high
in sodium.
• A 2000 calorie diet should include 150 grams of protein daily. Each of
the following counts as 18 grams of proteins:
• 1 cup of cooked lean meat, poultry, or fish
• 1 cup of cooked beans or tofu
• 3 eggs
• 3/4 cup of nuts or seeds
High Protein Foods

• Beans • Beef
•  Hamburger patty (4 oz.) - 28g
Tofu (½ cup) - 20g
 Steak (6 oz.) - 42g
• Soy milk (1 cup) - 6 to 10g  Other cuts of beef (1 oz.) - around
• Soy beans (½ cup cooked) - 14g 7g
• Split peas (½ cup cooked) - 8g • Chicken
• Other beans like black, pinto,  Chicken breast (3.5 oz.) - 30g
lentils (1/2 cup) - 7 to 10g  Chicken thigh -10g
• Eggs and Dairy  Drumstick - 11g
 Wing - 6g
• Egg (1 large) - 6g
 Chicken meat (4 oz. cooked) - 35g
• Milk (1 cup) - 8g •Fish
• Nuts and Seeds  Most cuts of fish (3.5 oz.) - around
• Peanuts (¼ cup) - 9g 22g
• Sunflower seeds (¼ cup) - 6g •Pork
 Pork (average size) - 22g
•  
Dairy
• The blue circle on the MyPlate represents dairy products.
• Dairy products are rich in calcium.
• Dairy products include:
• Milk
• Yogurt
• Cheese
• Soy Milk
• The blue circle shows dairy, as a "side" to your meal, like a glass
of milk.
• Dairy can be easily added to your regular meal.
• Adding to a milkshake
• Serving as a snack or dessert
• Adding milk to fruit shake
• A 2000 calorie diet should include 3 cups of milk or the
equivalent daily. Each of the following counts as the equivalent
of 1 cup:
• 1 cup of milk
• 1 cup of soy milk
• 1 cup of yogurt
• 1 ½ ounces of cheese
Additional item

• Oils are major sources of Vitamin E and

unsaturated fatty acids, including
essential fatty acids, but they are not a
food group. A 2000-calorie diet should
include 6 spoons of oils per day. One
spoon is the equivalent of the
following:
• 1 spoon of vegetable oil or butter
• 1 spoon of salad dressing
• Foods that are mostly oils include nuts,
avocados, and some fish.
Quiz
• What are the key messages?
• Balance your calories
• Foods to increase
• Foods to decrease
• What types of food to increase?
• Make half of your plate fruits and vegetables.
• Make at least half your grains whole grains.
• Switch to fat-free or low-fat milk.
• Drink water
• What types of food to decrease?
• Compare sodium (salt) in foods like soup, bread and fried
noodles, then choose the foods with lower numbers.
• Sugary drinks (coca cola, Fanta, etc.)
Physical Education
• Food and drinks (except water) contain calories. Exercise and
daily activities burn calories. When we take in more calories
than we burn, our bodies store those extra calories as fat.
• We all need to eat a variety of foods to get the nutrients that
help our bodies grow. But athletes and other people who are
very active need additional food so they can fuel their activity
levels in addition to their growth. And people who are less
active need to eat less food to avoid gaining weight.
• Regular physical activity benefits every part of our bodies,
including the mind. Exercise can help fight off a range of
potential health problems like heart disease, diabetes, and even
depression.
• Aim to get at least 60 minutes of moderate to vigorous exercise
every day.