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Table C–3
Nutrient-calories guide
Nutrient: Carbohydrate (provides an efficient fuel source for the body.)
Calories: 4 per gram
Nutrient: Protein (provides material to repair and build tissues.)
Calories: 4 per gram
Nutrient: Fat (provides essential fatty acids and concentrated energy source for the body.)
Calories: 9 per gram
Notes:
1 Alcohol, while not a nutrient, does provide calories (7 per gram).
Table C–4
Vitamins–minerals–water
Nutrient: Vitamins (needed to utilize the food you eat)
Calories: 0
Nutrient: Minerals (needed for bones, teeth, and chemical functions)
Calories: 0
Nutrient: Water (necessary for life)
Calories: 0
C–9. Good nutrition—a personal choice
The amount of calories you consume depends on the type of food you choose, its preparation, and the amount you
(PORTION SIZE). Some foods are very concentrated in calories (the portion size is small for the amount of calories
contains). Examples are fats, candy, fried foods, most deserts, and alcohol. These foods are also of low nutrient
density—they provide few nutrients for the amount of calories provided (see table C–5 for comparison.)
C–10. Portion control
- You’ll need to learn to correctly estimate portion sizes in order to ensure adequate nutrition and to control intake. A guide to estimate portion sizes follows:
- 2 ounces=1 slice meat 3 x 4 inches and 1/4-inch thick (cooked).
- 3 ounces=1 meat pattie or portion (1/5 of a pound); 3-inch diameter, 1/2-inch thick (cooked).
- 3 ounces=one-half small chicken breast.
- 1 ounce=1 small chicken drumstick.
- 2 ounces=1 chicken thigh
- 1 ounce=1/4 cup chopped meat (tuna, spagetti meatsauce, chili, ground meat)
- Some equal measurements are shown in table C–6.
| Appendix C: C-8 Continued to C-10 / Table C-3 to C-5 |
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