the FOOD Pyramid
Steps to a healthier you
Eating Right Every Day Imagine how a car runs on poor quality gasoline
• Knocks and pings• After a while affects car performance\
Imagine how a car runs on good quality gasoline• Smooth ride• Lengthens the life of your car
Food is our fuel It’s what we give our bodies to keep them working
right
The number one rule in good nutrition remains:
Eat a balanced diet with a variety of foods in moderation.
Eating Right Every Day
The Food PyramidSteps to a healthier you
GRAINSVEGETABLE
SFRUITS OILS MILK
MEAT & BEANS
GrainsMake half of your grains whole
Carbohydrate Great source of energy and some vitamins and
minerals Examples: Whole grain, enriched Eat 6 ounce-equivalents (for a 2,000 calorie diet)
• 3 ounce-equivalents or more of whole-grain products
• The remaining grains should come from enriched or whole-grain products
Equivalents: • 1 slice bread • ½ cup cooked pasta, cooked rice or cooked cereal • 1 cup ready-to-eat cereal
VegetablesVary your veggies
Good source of vitamins and minerals Examples: Dark green, leafy, deep yellow, legumes,
starchy vegetables and other vegetables Eat the equivalent of 2½ cups of raw or cooked
vegetables per day (for a 2,000 calorie diet)
Equivalent: • 2 cups raw leafy greens = 1 cup of vegetable
FruitsFocus on fruits
Good source of vitamins and minerals Examples: Citrus, melon, berries and other fruits Eat the equivalent of 2 cups of fresh, canned or frozen
fruits per day (for a 2,000 calorie diet) Equivalent:
• ¼ cup dried fruit = ½ cup fruit
OilsKnow your fats
Fat Important in daily dietary intake
• Fat soluble vitamins Add flavor and texture to food Provide calories Few nutrients
MilkGet your calcium rich foods
Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products • Children ages 2 to 8: 2 cups per day • Children ages 9 & up: 3 cups per day
Equivalents: • 8 oz. milk • 1 cup yogurt• 1½ oz. natural cheese • 2 oz. processed cheese
Meat and BeansGo lean on protein
Eat 5½ ounce-equivalents (for a 2,000 calorie diet). • Choose lean meat and poultry. Vary your choices –
more fish, beans, peas, nuts and seeds. Equivalents:
• 1 oz. meat, poultry or fish • ¼ cup cooked dry beans or peas • 1 egg • 1 tablespoon peanut butter • ½ oz. of nuts or seeds
Discretionary CaloriesExtras for luxury foods
The number of servings you need a day from each group depends on:• Weight• Exercise level• Age• Stage of life (ex: pregnancy, etc.)
Watch portion sizes Need to consume 6 small meals per day Do not skip breakfast, it’s the important meal of the
day Make healthier choices during lunch
Physical ActivityStrive for 60 minutes or more per day
Energy in – Energy out = Balance• Energy in – is the food we consume (calories)• Energy out – exercise, how we burn those calories
Don’t have to be an athlete Any form of exercise is great:
• Walking• Dancing• Bowling
As long as your are moving
Eat Well and Stay Healthy!
It’s not too late or too early to change sides. NOW is the time to start making healthy lifestyle
choices. No “diets”. Eat healthier food and decrease empty calories intake Increase intake of fruits and vegetables
• 5-9 a day Exercise regularly
• At least 30 – 60 minutes/day
Conclusion
Eat healthier food and decrease empty calories intake
Increase intake of fruits and vegetables• 5-9 a day
Exercise regularly• At least 60 minutes/day
Who you will be in the next five years depends on three things:
1. The books you read2. The people you meet3. The choices you make
Choose today to live a transformed life!
Source: Bob and Emilie Barnes from “the 15-minute money manager”
Key to Success
Any Questions?