Transcript Nutrition and Exercise

The Food Pyramid
Jill Woodruff
Bethany Abbott
Lawrence McCormack
Daniel Carr
Katherine Moseley
The 1992 Food Pyramid
• Old Food Pyramid
• Guide to _________________
• Start w/ 11 servings of breads, cereals, rice,
pasta,
• 3-5 servings of vegetables.
• 2-4 servings of fruit.
• 2-3 servings milk group
• 2-3 servings meat group.
• Go easy on fats, oils, and sweets (small tip
of Pyramid).
The new and improved Food
Pyramid
• A lot different than the old one that told us
to eat mainly _________________.
• Now, daily intake more equally divided
between grains, vegetables, fruits, oils,
milk, meat and beans, exercise, &
discretionary calories.
Grains
• Only eat 3 oz of grains, like cereal, rice,
pasta.
• It’s important that most be _________
__________, with some refined grains.
Vegetables
• New pyramid: vegetables everyday.
• Especially _________________, orange
vegetables, beans, and peas.
Fruits
• Eat a variety everyday.
• Avoid fruit _______, unless they are
_______,and stick with actual whole fruit.
Oils
• ____________ part on the new Pyramid
• Most fats should come from ________,
_________, vegetable oils.
• Limit solid fats, like butter, shortening, lard.
Milk
• Either drink milk everyday, or eat cheese,
yogurt.
• Should all be ____________ or fat-free.
Meats and Beans
• Choose low-fat or lean meats & poultries.
• Grill/bake rather than sautee or _______.
• Vary your choices with beans, fish, nuts.
Discretionary Calories
• Calories that are extra, use for your
favorite foods
• Very small, like ____________ calories.
• Discretionary calorie allowance used by
foods chosen in each food group, such as
higher fat meats, cheeses, whole milk, or
sweetened bakery products.
Exercise
• Physical activity should be moderate or
vigorous and add up to at least 30
mins/day.
Nutrition and Exercise
Benefits of Eating Healthy and
Exercising
•
•
•
•
•
•
Lowers ______
Increases cardiovascular benefits
Resting heart rate slows
Increased endurance
Reduced risk in developing disease
Positive body composition change/more
muscle, less fat
Goals
• Build muscle
• Lose fat
• Stay where you are (maintain)
Calories
• Protein and Carbs = 4 calories/gram
• Fat = 9 calories/ gram
Benefits of Water
•Helps skin
•Flushes toxins
•Dissolves and carries nutrients
•Lubricates joints
•Improves energy
Meal Frequency
• Do not eat 3 large meals
• Eat several meals throughout the day
B.M.I. (Body Mass
index)
• Gives general idea of
ideal body wt
• Con: does not take
into account %
_________________
B.M.R. (Basal
Metabolic Rate)
• Age, sex, height, wt,
fat free body mass
Old Food Pyramid:
Educate Yourself about Food.
Disease Prevention through Diet
Disease Prevention/Nutrition & Diet
• Low-fat / low-cholesterol diet
• Low-carbohydrate diet
• Low-sodium diet
• Alcohol
• ______________
• Water consumption
Disease Prevention/Nutrition & Diet
• Vegetarian diets
– Lacto-ovo vegetarians
– Lacto vegetarians
– ______________
Health benefits: decreases risk of cancer,
cardiovascular disease, and diabetes; lowers
blood pressure
Weight Watchers
• Recognized as safe, sensible way to manage
your wt for a lifetime.
• It has years of experience in translating latest wt
and health information into programs, services
that are thoroughly tested and proven to be both
safe and effective.
• It is also the ____________________ wt loss
program.
• More physicians recommend WW than all other
programs combined.
The POINTS SYSTEM
• The POINTS system is the foundation of
the wt Loss System.
• Within the POINTS system, every food is
given a POINTS value based on its
calorie, fat, and fiber content.
• Based on your current wt, you’ll choose
your meals to stay within a daily POINTS
range.
The POINTS ACTIVITY SYSTEM
• The POINTS activity system assigns a
POINTS value to physical activity based
on your current wt, ______________ of
activity, & level of intensity.
• Activity POINTS can be swapped for
additional food POINTS.
SUPPORT GROUPS
• Increasing your knowledge, having role
models to follow, sharing your challenges,
and celebrating your successes are a vital
part of long- term wt management. This is
why WW offers this option when you join.
Here’s how to start:
• Once you know your current wt, you can
pick out your range of POINTS.
• The more you weigh the _________ food
you need to eat in order to lose wt in a
safe and healthy way.
• Now, you simply choose foods to keep you
within your daily POINTS range.
FIND YOUR POINTS RANGE:
Your current wt
Less than 150 pounds
150- 174 pounds
175- 199 pounds
200- 224 pounds
225- 249 pounds
250- 274 pounds
275- 299 pounds
300- 324 pounds
325- 349 pounds
Daily POINTS range
18- 23
20- 25
22- 27
24- 29
26- 31
28- 33
29- 34
30- 35
31- 36
AND REMEMBER:
• Be sure you always use at least the _________
# of POINTS in your range. This will keep your
metabolism fueled while losing wt at a safe rate.
• As you lose wt, your body needs fewer POINTS.
• You can save POINTS too! POINTS not used
one day can be “banked” for another.
• However they must be used the week they are
earned and use no more than 10 “banked”
POINTS per day.