the FOOD Pyramid Steps to a healthier you EQ: What is the proper way to eat healthy?

the FOOD Pyramid

Steps to a healthier you

EQ: What is the proper way to eat healthy?

Eating Right Every DayAchieving a Balanced Diet

Use the Food Guide Pyramid as you select foods. Remember these guidelines:

• Eat at least the minimum number of servings from 5 food groups

• Choose low-fat and lean options• Have a colorful plate• Know what a single serving is• Limit intake of fats, oils, and sweets• Average 2,000 calorie diet

The Old Food Pyramid

The Food PyramidSteps to a healthier you

Meat and BeansVegetablesGrains MilkFruit

What’s on the pyramid

5 food groups• Grains, Fruits, Vegetables, Milk and

Meat/beans

Oils, fats, and sweets should be used sparingly

Physical activity impacts how much your calorie intake needs to be.

New Pyramid One size doesn't fit all.

• MyPyramid offers personalized eating plans, interactive tools to help you plan and assess your food choices, and advice to help you.

• Now personalized to YOU based upon AgeGenderWeightHeightPhysical activity

ExamplesA 15 year old male, 5 feet 9 inches tall, 150 pounds,

physically active less than 30 minutes a day.) Grains - 9 ounces Vegetables - 3.5 cups Fruits 2 cups Milk - 3 cups Meat/Beans - 6.5 ounces

A 15 year old female, 5 feet 4 inches tall, 120 pounds, physically active less than 30 minutes a day.

Grains - 6 ounces Vegetables - 2.5 cups Fruits – 1.5 cups Milk - 3 cups Meat/Beans - 5 ounces

http://www.mypyramid.gov/mypyramid/index.aspx

*** Complete a personalized plan for yourself, print and turn in for extra credit on quiz!

GrainsMake half of your grains whole

Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product.

Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.

Grains are divided into 2 subgroups: Whole grains

• Whole grain bread• oatmeal • brown rice

Refined grains • Are milled, a process that removes the bran and germ. • Done to give grains a finer texture and improve shelf life• But it also removes dietary fiber, iron, and many B vitamins.

• Ex: white bread, white rice • Most refined grains are enriched. This means certain

B vitamins and iron are added back.• Fiber is not added back in

http://www.mypyramid.gov/pyramid/grains.html

VegetablesVary your veggies

Any vegetable or 100% vegetable juice. Raw or cooked; fresh, frozen, canned, or

dried/dehydrated

Vegetables are organized into 5 subgroups, based on their nutrient content.

Dark green vegetables: spinach, broccoli, dark green leafy lettuce

Orange vegetables: carrots, pumpkin, sweet potatoes

Dry beans and peas: black beans, black-eyed peas, kidney beans, soy beans

Starchy vegetables: corn, green peas, lima beans, potatoes

Other vegetables: beets, brussels sprouts, cabbage, celery, cucumbers

http://www.mypyramid.gov/pyramid/vegetables.html#

FruitsFocus on fruits

Any fruit or 100% fruit juice

Fresh, canned, frozen, or dried

Some commonly eaten fruits are:• Oranges, apples, bananas, berries, grapes

http://www.mypyramid.gov/pyramid/fruits.html

OilsKnow your fats

Oils - Fats that are liquid at room temperature, like the vegetable oils used in cooking, come from many different plants and from fish. • Ex: canola oil, olive oil, soybean oil, sunflower oil

Solid fats are fats that are solid at room temperature and come from many animal foods. • They also are the worst because they contain

more saturated fats and/or trans fat.• Ex: butter, chicken fat, pork fat (lard), stick

margarine

A number of foods are naturally high in oils, like: nuts, olives, and some fish • Most Americans consume enough oil in the foods

they eat.

Limit the intake of oils/fat as much as possible

MilkGet your calcium rich foods

All fluid milk products

Foods made from milk that retain their calcium content are part of the group, • If they have little to no calcium, such as cream

cheese, cream, and butter, they are not. Most milk group choices should be fat-free or low-fat.

Examples• All fluid milk, puddings made with milk, frozen

yogurt, ice cream, hard natural cheeses, cheddar, mozzarella, swiss

http://www.mypyramid.gov/pyramid/milk.html

Meat and BeanGo lean on protein

Meat, poultry, fish, and dry beans or peas, eggs, nuts, and seeds

Dry beans and peas are part of this group as well as the vegetable group.

Most meat and poultry choices should be lean or low-fat.

Fish, nuts, and seeds contain healthy oils

http://www.mypyramid.gov/pyramid/meat.html

Influence on Diet

Diet influenced by:• cultural background• socioeconomic status• time

Usually make choices from familiar foods served at home

American Diet Fatty foods – hamburgers and french fries Sugars – sweets, milkshakes, soft drinks Sodium – potato chips Avoid: Fast Food and “Junk food”

• Junk food - A high-calorie food that is low in nutritional value.

Moderation is the key when dealing with unhealthy things• Within reasonable limits

One serving size is usually smaller than what you think

1 gram of fat = about 9 calories

Snacking – good or bad? Not all snacking is bad

Some eat small amounts of food through the day, instead of big meals

Needs to be healthy snacking

Dangers with snacking• Adds extra calories to diet • Non-nutritious foods• Late at nighthttp://www.mypyramid.gov/pyramid/discretionary_calories.html

Food Additives

Substances intentionally added to food either directly or indirectly • Maintain or improve nutritional quality• Maintain quality and freshness• Aid in the processing or preparation of

food• To make food more appealing and

tasteful

The Nutrition Food Label Serving Sizes Calories from Fat % Daily Value, 2,000 calorie diet Fat Cholesterol Sodium Carbohydrates Protein Vitamins and Minerals http://www.fda.gov/Food/Label

ingNutrition/ConsumerInformation/ucm078889.htm#twoparts

What counts as a one serving?

1 slice of bread ½ cup cooked cereal, rice, pasta 1 medium whole fruit ¾ cup of juice ½ cup of cooked vegetables 3 ounces cooked meat (size of a deck of

cards)

Find your balance between food and physical activity

(Left off notes, need to add into yours please!)

● Be sure to stay within your daily calorie needs. ● Be physically active for at least 30 minutes most

days of the week. ● About 60 minutes a day may be needed to prevent

weight gain. ● For sustaining weight loss, at least 60 to 90 minutes

a day may be required. ● Children and teenagers should be physically active

for 60 minutes every day, or most days. http://www.mypyramid.gov/pyramid/calories_used.html#

Determining your Calorie Needs

Basal Metabolic Rate (BMR) The rate at which your body burns food and nutrients to perform normal, minimal bodily

functions at rest.

Females = 1,200 calories per day

Males = 1,500 calories per day

Sedentary Person - very little activity - add 200-300 calories per day

Average Person - moderate activity - add about 1,000 calories per day

Extremely active person - add from 1,800 to 3,800 calories per day

Nutrition Fallacies

Consuming extra protein will lead to greater or faster strength development.

• Excess protein in diet is stored in the form of fat . Taking vitamin supplements will give you more energy.

• Vitamins assist body in using nutrients to provide you with energy, excess does nothing

Take salt tablets if you perspire a lot.• Your normal diet supplies you with enough, and the body learns to

conserve salt so you do not lose to much in your sweat. Drink a sports drink after exercise.

• Only small amounts of minerals are loss in sweat and can be replaced with food.

• meant for endurance sports Drink caffeine to improve athletic performance.

• Does stimulate central nervous system and tends to increase alertness