Name: 栄養素、マイプレート、サービングサイズの選択 (Nutrients, Choose My Plate, and Serving Sizes)
Uploaded: 2021-01-14T06:04:45.000Z
Duration: 8 min 37 s
Description: VoiceTubeの動画で発音を聞きながら英語表現を覚えよう！学べる英語：

Food is the fuel that gives you energy and keeps  your body running well.

For this reason, it is important to choose foods  that will best support a healthy body with lots of  nutrients.

There are five basic food groups that should be  included in your daily diet.

They include grains, vegetables, fruits, dairy,  and protein.

Grains include things like rice, bread, pasta, and  cereals.

It is recommended that half of the grains you eat  on a daily basis should be whole grains.

Check the ingredients labels to see which items  contain whole grains.

Vegetables include things like lettuce and other  greens, carrots, peas, and broccoli.

For maximum nutrient value, you should try to  vary the vegetables that you eat.

Strive for a colorful array of green, red, orange,  and other colorful veggies.

Starchy vegetables like sweet potatoes and corn  are also a valuable addition to your diet.

Fruits include apples, bananas, melons,  oranges, berries, and others.

Even dried fruits like raisins, prunes, and figs  can contribute to your daily fruit intake.

100% fruit juices count as well, although  dietitians recommend opting for whole fruit over  fruit juice.

The dairy group is comprised of milk, cheese,  and yogurt.

Consuming fat-free or low-fat dairy products will  give your body the same amount of calcium,

Proteins include meat, poultry, fish, eggs,  beans, nuts, seeds, and meat substitutes like  tofu and tempeh.

and keep meat and poultry portions small and  lean.

Foods containing high amounts of fats, sugars,  and salt like soda, candy, and fried foods

The U.S. Department of Agriculture, or the  USDA, has created a guideline called

"Choose My Plate" to help people choose a  more balanced diet.

As you can see, half of your plate at mealtimes  should be covered in fruits and vegetables.

Just over a quarter of your plate should be filled  with grains.

Protein should occupy the remaining space.

A cup of milk or yogurt on the side, or one-and- a-half ounces of cheese sprinkled over your food  can count as your serving of dairy.

The Choose My Plate guidelines serve as a  great visual aid when planning meals and serving  your plate.

It can also help to guide your decisions on how  much you eat in a day.

Serving sizes, and the amount of calories  needed per day

gender, height, weight, and activity level.

To find out what your own personal caloric needs  are, you can visit www.choosemyplate.gov.

and the website can calculate the number of  calories you need to consume each day,

and even give you a detailed food plan with  serving recommendations for each food group.

Here is an example of a daily food plan from  ChooseMyPlate.gov

As you can see, the plan is custom-made for  the user, and describes the number of calories  that should be consumed daily,

along with the suggested number of servings for  each food group.

The plan also includes guidelines for serving  sizes and even tips for a healthier, and more  balanced diet.

Obviously the Choose My Plate website can be  extremely helpful for forming healthier eating  habits.

Sometimes serving sizes can be confusing,

especially if you don't have a measuring cup  handy.

Oftentimes we overestimate serving sizes and  end up eating up more than we should.

When you can't measure your portions exactly,  you can use the following approximations to  estimate serving sizes.

One serving of meat, poultry, or fish is 3 ounces,  or about the size of a deck of cards or the palm  of your hand.

and so does 1 tablespoon of peanut butter,  which is about the size of your thumb.

One serving of beans is ½ cup, or about a  handful.

One serving of fruits or vegetables is 1 cup,

or about the size of a closed fist, or a baseball.

One serving of grains is ½ cup, about the size of  your palm, or a hockey puck.

one pancake or waffle counts as a serving of  grains and should be about the size of a CD.

is 1 cup, or about the size of a fist or baseball.

One serving of cheese is one and half ounces,  or the size of your pointer finger, or four dice.

Many of these serving sizes might be surprising  to you.

Usually the portions we are served are much  larger than these amounts, and we can end up  overeating if we're not careful.

oftentimes we don't eat a balanced diet with  enough fruits and vegetables.

The reason why it's important to eat a balanced  diet that includes a variety of foods, is because  no

one type of food has all the nutrients needed for  good health.

Nutrients are the materials in food that your  body needs for growth, energy, and good health.

Nutrients can be classified into two groups.

Macronutrients like water, carbohydrates, fats,  and proteins,

are nutrients that your body needs in larger  quantities.

Micronutrients are only needed in small  quantities

Each of the macro- and micronutrients has a  specific job within the body.

Water is a macronutrient that comprises 65 to  75% of your body.

Water provides a medium for all the chemical  reactions that occur inside your body.

Carbohydrates are another type of macronutrient  that serves as the main energy source for your  body.

Fats are the macronutrient that represents  stored energy as opposed to the readily- available energy of carbohydrates.

The final type of macronutrient is protein.

Protein serves as the material necessary for the  growth and repair of all body cells.

Micronutrients are only needed in small  amounts and include vitamins and minerals.

Vitamins and minerals help the body's cells and  organs do their jobs,

and are needed for the body's normal growth and  development.

Both macro- and micronutrients are listed in the  nutrition facts placed on food items.

You will learn how to read these food labels