Transcript Choose a diet with plenty of grain products, vegetables, and fruits

ALPHABET SOUP
THE ABCs OF THE DIETARY
GUIDELINES
The Caveman Diet
Balance the food you eat with
activity to maintain or improve
your weight.
Choose a diet with plenty of grain
products, vegetables, and fruits
Know the facts … read the label
Know your fats!
Choose a diet low in fat, saturated
fat, and cholesterol
DON’T sugar coated it!
Choose a diet moderate in sugars
Choose a diet moderate in salt
and sodium
• Sodium is associated
with high blood
pressure
• Consume less than
2,300 mg
(approximately 1 tsp
of salt) of sodium
per day.
Eat a variety of foods
• No single food can
supply all nutrients in
the amounts you
need.
The Food Guide Pyramid is an outline of what
to eat each day.
It's a general guide that lets you choose a healthful diet
that's right for you.
Eating Out???
Portion Distortion:
Bagel
20 years ago & Today
3 inch diameter
140 calories
6 inch diameter
500 calories
Portion Distortion:
CHEESEBURGER
20 years ago & Today
333 calories
590 calories
Portion Distortion:
Coffee
20 years ago & Today
Coffee with
whole milk and sugar
8 oz.
45 calories
Mocha coffee with
steamed whole milk and
mocha syrup
16 oz.
350 calories
Portion Distortion:
Muffin
20 years ago & today
1.5 oz.
210 calories
4 oz.
500 calories
Portion Distortion:
CHOCOLATE CHIP COOKIE
20 years ago and Today
1.5 inch diameter
55 calories
3.5 inch diameter
275 calories
Portion Sizes: Meat
3 oz. cooked meat, fish, or poultry =
a deck of cards
Portion Sizes: ½ and 1 cup
1 cup = 1 baseball
½ cup = ½ baseball
Portion Size: 1 tsp. & 1 tbsp.
1 teaspoon = the tip of a
thumb to the first joint
1 tablespoon =
3 thumb tips
A final word on portion Control:
“Never eat more than you can lift.”
~Miss Piggy
QUIZ TIME
Question 1:
You can eat as much as you
want on a low fat diet of fruits,
vegetables, grains, cereals,
pastas and not gain weight.
Question 2:
More calories are burnt if you
exercise one hour before a meal.
Question 3:
Eating fatty fish such as
Mackerel and Salmon helps to
lower cholesterol.
Question 4:
It is wise to stretch before
warming up for a workout.
Question 5:
The Basic Food Groups are still a
good nutritional standard to
follow.
Question 6:
Do you need to do at least 20
minutes of continuous vigorous
activity, three times per week to
get a benefit?
Mix up your choices within each
food group.
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Focus on fruits
Vary your veggies
Get your calcium-rich foods
Make half your grains whole
Go lean with protein
Know the limits on fats, salt, and
sugars
Thanks to the following sites:
• http://www.usaring.com/health/trivia1.htm
• http://www.health.gov/dietaryguidelines/dg
a2005/document/html/chapter1.htm
• http://www.nhlbi.nih.gov/health/public/heart
/obesity/lose_wt/dine_out.htm
• http://lancaster.unl.edu/food/mypyramid_fil
es/v3_document.htm