What
are nutrients? How do I get them?
Nutrients are the basic "nutritional ingredients" in the
foods you eat. They include protein, carbohydrate, fat, vitamins,
and minerals. Water is sometimes called a nutrient, because it is
vital for life. In order to stay healthy and be fully energized,
your body needs all of these nutrients in varying amounts. Leaving
out any of them will lead to feeling weakened and can even be harmful
to your overall health if your diet is out of balance for a long
period of time.
What
Is the Food Guide Pyramid and how does It work?
Fortunately, you don't have to have a Ph.D. in nutrition or memorize
lots of food tables to come up with a way to eat reasonably well
on a regular basis. The Food Guide Pyramid is an easy guide to see
how many servings of each type of food you need to meet your daily
needs for all the nutrients.
The Food
Guide Pyramid was developed by representatives of recognized health
and nutrition organizations. It is recommended as a guideline for
healthy eating by the American Dietetic Association, the American
Medical Association, and the US government, among others. Adaptations
of it are used by vegetarian groups, sports organizations and diverse
groups around the world. The Pyramid can be adapted to a wide range
of individual needs. There are a range of recommended servings within
each food group, so that you can consider your own energy needs
while still meeting nutrition basics.
You will
often see pictures of the Food Guide Pyramid on the sides of cereal
boxes and other food packages. It can be a handy reminder during
a busy day. You can see if you've had the suggested number of servings
of each food group, and it can even help you plan your next meal
or snack, as you fill in any gaps in your nutrition for the day.
How
do I know what a "serving size" is?
This is a really important consideration. Most restaurants these
days offer portions that are equal to about 3 or 4 "servings"
(bagels on Thayer Street would be about 4 to 5 grain servings).
Foods served at the Ratty may not resemble the serving sizes on
the Food Guide Pyramid. Here are the recommended range of numbers
of servings and examples of serving sizes for each food group. You
will also read why each group has a unique place in your diet.
Grains
(Bread, Cereal, Rice, & Pasta): 6 to 11 servings/day
This group is the critical base of the Food Guide Pyramid because
it gives you carbohydrates, the main source of fuel for your body.
Here you also find fiber, B-vitamins, and iron. Don't be fooled
by the "All carbs are bad" mantra. Yes, it's true that
many of us eat far too many of the sugary type of carbohydrates.
But good quality, whole grain, "complex" breads, cereals,
pastas, and other enriched carbohydrates are an essential part of
a healthy diet.
If unsure
of a labeled product, a serving would equal any portion that is
about 80 calories. Aim for about one half of your grain foods to
be whole grains to get the best quality from them. More fiber in
your diet means more vitamins and minerals, plus a decreased risk
of cancer. High fiber foods also stay in your stomach longer, keeping
you from getting hungry so soon. Be cautious of some starchy snack
foods that are loaded with fat (like chips, doughnuts, bakery muffins,
and many crackers).
Vegetable
Group: 3 to 5 servings/day
Vegetables are a terrific source of many nutrients. Aim for the
most color you can in all your vegetables--that will guarantee the
most vitamins, minerals, and cancer-preventative substances. Cancer
prevention is why the recommended number of vegetable servings has
recently risen. Vegetables are also very high in fiber and low in
calories. Adding several slices of green pepper to your salad will
give you more vitamin C than a glass of orange juice.
If you're
not fond of the taste of the steamed vegetables served alone, you
can always add a half cup of them to pasta sauce. Another suggestion
is to microwave the broccoli from the salad bar, then add your own
seasonings.
Fruit
Group: 2 to 4 servings/day
Whole fruits are a very important source of fiber (most juices contain
very little fiber). Citrus fruits, berries, and melons will give
you a lot of vitamin C. Unless fruits have had extra sugar added,
they are generally low in calories, but keep in mind that even the
"natural sugar" of fruit juices can add up fast if you
are quenching your thirst with fruit juice. Plain water is usually
your best bet.
1
serving =
1
piece of medium fruit (e.g., apple, orange, peach)
Milk,
Yogurt, & Cheese Group: 3 to 4 servings/day
This food group is the most dependable source of calcium in your
diet. This is a big concern currently, as the rates of osteoporosis
(severe bone degeneration often resulting in hip and other fractures)
are increasing. What is known is that women have a "window
of time" up until your early to mid-twenties to get your bones
up to what is called a "peak bone mass." After that time
a woman's bone density remains fairly stable until menopause, when
actual bone loss usually begins to take place. New recommendations
for calcium intake for women at college age have gone up. You now
need to take in the equivalent of four servings of low fat dairy
products per day.
We recommend
that you take a calcium supplement (with added vitamin D to help
the bones absorb the calcium), and then get three servings from
this food group over the course of the day. Calcium supplements
are available at Health Services pharmacy. By the way, men are not
immune to osteoporosis in later years. It is not as commonly seen,
as most men are not restricting dairy products in their teen years
as much as young women are, and men don't have the hormone changes
in later life that women do.
If you
have a lactose intolerance, or the inability to digest regular milk,
you can use low lactose or non-lactose milk products, or a calcium-fortified
soy product (be sure it has added vitamin D). People with lactose
intolerance should be able to eat yogurts because the lactose has
already been broken down into simpler sugars, which can be digested.
They may be able to digest some lactose (smaller amounts of regular
milk, especially along with a meal). Taking special tablets, such
as Lactaid, just before a meal with dairy products can enable you
to go out with friends for a pizza or for an ice cream cone without
feeling sick afterwards.
1 serving
=
8
oz., or 1 C. of milk or yogurt. The regular sized glasses at the
Ratty are about 8 ounces.
1-1/2
oz. hard cheese; lower-fat versions are recommended (you will
need to read labels or check with Food Services)
Meats,
Poultry, Fish, Dry Beans, Eggs, & Nuts Group: 2 to 3 servings/day
It is recommended that you eat red meat no more than about 3 times
a week; look for leaner versions of meats and poultry. Look for
foods in this group that are prepared without a lot of extra grease
or gravies the majority of the time.
1
serving =
3
oz. meat, poultry, or fish. 3 ounces is about the size of a deck
of cards or the palm of your hand.
Fats
and Oils : 2 to 3 servings/day
Along with sweets, fats and oils are found in the tip of the Food
Guide Pyramid, indicating they are to be eaten in moderation. Although
no specific number of servings is recommended, it is absolutely
necessary that you eat at least some fat or oils in moderate amounts
to maintain energy and health. We recommend that for a healthier
heart, most of your fats be mono unsaturated fats, coming from such
foods as olive oil, olives, nuts and seeds, peanut butter, and other
liquid oils. Keep your intake of animal fats, such as dairy fat
(as in butter, cheese, and whole milk), high fat meats and cold
cuts on the low side. "Trans" fatty acids should be especially
avoided. These are found in foods in which a liquid oil has been
made solid (the ingredients label will usually list this as a "hydrogenated
oil"). Margarine is a food that commonly uses this ingredient,
unless it says otherwise. Saturated fats and transfatty acids are
known to raise cholesterol levels, a recognized risk factor for
heart disease.
Sweets
Also found in the tip of the Food Guide Pyramid, these foods supply
energy, but little or no nutrients. Enjoy these foods as occasional
treats unless you are a high powered athlete who really needs extra
calories to burn!
This center is part of the USDA and provides links to diverse food
pyramids. Some of these eating styles include: Latin American, Asian,
Arabic, Russian, and Native American. There is also a version of
the Mediterranean Diet Pyramid, for those looking for a low fat
version. Vegetarians will find several Pyramids to suit their needs.
Daily Tips and Feature Topics often have articles of interest. By
sending an email,
you can ask questions directly of registered dietitians in your
area. Nutrition Network is a national referral service for registered
dietitians in their areas nutrition. Award-winning web site.
The Nutrition section of WebMD includes a food and nutrition newsletter,
a diet and fitness organizer and healthy recipes.
This reliable source on vegetarian diets was given the top rating
by the Tufts University Nutrition Navigator, a nutrition web site
rating guide. Recipes, games and information on nutrients such as
protein, calcium and iron included.
Sponsored by the University of Illinois, NAT can analyze the nutrients
in your diet. Site includes an energy calculator and educational
resources.
Disclaimer: Health Education is part of Health Services at Brown University. Health Education maintains this site as a resource for Brown students. This site is not intended to replace consultation with your medical providers. No site can replace real conversation. Health Education offers no endorsement of and assumes no liability for the currency, accuracy, or availability of the information on the sites we link to or the care provided by the resources listed. Health Services staff are available to treat and give medical advice to Brown University students only. If you are not a Brown student, but are in need of medical assistance please call your own health care provider or in case of an emergency, dial 911. Please contact us if you have comments, questions or suggestions.
