Nutrition and Diet

by: Jenny, Gerry, McCall, and Matt

Eat This, NOT That!

-EAT 3oz of peanuts NOT a peanut butter cup

-EAT a cheese string NOT a mozzarella stick

-EAT fruit gummy snacks NOT sour patch

-EAT spaghetti o's NOT mac n cheese

-EAT a protein bar NOT a hershey bar

-EAT an oatmeal cookie NOT a chocolate chip cookie

-EAT grapes and other fruit NOT skittles

-EAT grilled chicken NOT fried chicken

-EAT grilled shrimp NOT coconut shrimp

-EAT wheat bread NOT white bread

-EAT yogurt NOT ice cream

The Effects of Fad Diets

For fad diets, people usually take take certain foods out of their diet to help the greatest amount of weight loss. The problem with that is that most people don't usually stay on these diets after a period of time and then sooner or later they will break that diet and the go back to their old ways of eating. Once that happens, they will gain more weight than they lost and then feel the guilt of “I couldn't stay on the diet”. Also, when eliminating some foods out such as meat, grains, and/or bread you will lose a big key of your daily diet. With meat you will lose muscle and get weaker with less protein intake; bread is full of grains and carbs that give you the energy to make it through the day.

For a person to create a healthy lifestyle is a few major thing such as portion control and watch the sugar levels and NO FAST FOOD! Period. But if you are craving fast foods, choose a healthier option for what the restaurant has such as salads and wraps.

What Americans Consume vs. What They Should

What Americans Consume:

Total calories: more than 3,600 per day

Carbohydrates: 6.3 oz per day

Protein: 101.9 grams in males per day; 70.1 in females per day

Fat: greater than 35% of daily calorie intake

Sodium: 97% of Americans consume the recommended amount of sodium intake per day (more than 1,500mg per day)

Sugar: 22.2 teaspoons (about 355 calories); higher among males 14-18: 34.4 teaspoons per day (about 549 calories)

What They Should Consume:

Total calories:

  • 1 year olds: up to 900 per day
  • Ages 2-3: approximately up to 1,000 per day
  • Ages 4-8 (girls): up to 1,200 per day
  • Ages 4-8 (boys): up to 1,400 per day
  • Ages 9-13 (girls): up to 1,600 per day
  • Ages 9-13 (boys): up to 1,800 per day
  • Adults: up to 2,000 per day


  • We should consume a minimum of 3oz of whole grains daily


  • For males ages 9-14: 0.76 grams per kilogram body weight per day
  • For males ages 14-18: 0.73 grams per kilogram body weight per day
  • For females ages 9-14: 0.76 grams per kilogram body weight per day
  • For females ages 14-18: 0.71 grams per kilogram body weight per day
  • For adults (female and male): between 0.66 and 0.8 grams per kilogram body weight per day

Fat: should be 20 to 35% of your daily calorie intake

Sodium: eat less than 1,500mg of sodium per day


  • Women: 6 teaspoons (100 calories) per day
  • Men: 9 teaspoons (150 calories) per day

Other facts:

  • Less than 300 mg of Cholesterol per day
  • Fats should be about 25% of your daily Calories
  • Try to eliminate sugar
  • Reduce Intake of calories from solid fat