Transcript “Health is something we do for ourselves, not something that is done

“Health is something
we do for ourselves,
not something
that is done to us;
a journey rather than
a destination;
a dynamic, holistic,
and purposeful
way of living.”
~Dr. Elliot Dacher
The Dietary Guidelines
& Food Pyramid
Connection
LSM Health Education:
Nutrition Lesson #9
U.S. Dietary Guidelines
“What do you think
the Dietary Guidelines are,
or what do you think they would include?”
U.S. Dietary Guidelines
• Balance calorie intake.
• Maintain a healthy body
weight.
• Keep physically active.
• Eat the right foods in the
right amounts.
• If in doubt, toss it out.
• Adults who use alcohol
should use it only in
moderation.
Balance calorie intake.
• Get your quota of nutrients first, within your recommended calorie
intake.
• Spend your calories on nutritious foods first, then spend any extra
calories - up to your recommended daily allowance - on the less
nutritious foods.
• Take in more calories from nutrient dense foods and beverages and
fewer calories from these foods:
•
•
•
•
•
Saturated fats
Trans fats
Cholesterol
Added sugars
Salt
U.S. Dietary Guidelines
Maintain a healthy body weight.
• Balance calories taken in from foods and
beverages with calories spent in physical
activities.
• Over time, make small decreases in the
amount of calories taken in and small
increases in exercise and physical activity.
U.S. Dietary Guidelines
Keep physically active.
• Engage in regular physical activity.
• Achieve physical fitness (cardio fitness).
Recommended
At least 60 minutes of physical activity everyday
in order to maintain average body weight.
U.S. Dietary Guidelines
Eat the right foods
in the right amounts.
• Follow the general guidelines found in My
Food Pyramid.
U.S. Dietary Guidelines
U.S. Dietary Guidelines
CONCEPT
A healthful diet can reduce the risk of many
diseases that may cause premature death, such
as heart disease, cancer, stroke and diabetes.
Look at the meals you ate today
and yesterday…
How do they fit into the Food Pyramid?
Lets Review our Food Groups
Grains
Make half your grains whole.
• Eat at least 3 oz. of whole-grain cereals,
breads, crackers, rice, or pasta every day.
• 1 oz. is about 1 slice of bread, about 1 cup
of breakfast cereal, or ½ cup of cooked
rice, cereal, or pasta.
Vegetables
Vary your veggies.
• Eat more dark green veggies like broccoli,
spinach, and other dark leafy greens.
• Eat more orange vegetables like carrots
and sweet potatoes.
• Eat more dry beans and peas like pinto
beans, kidney beans, and lentils.
Fruits
Focus on fruits.
• Eat a variety of fruit.
• Chose fresh, frozen, canned, or dried fruit.
• Go easy on fruit juices.
Milk
Get your calcium-rich foods.
• Go low-fat or fat-free when you choose
milk, yogurt, and other milk products.
• If you don’t or can’t consume milk, choose
lactose-free products or other calcium
sources such as fortified foods and
beverages.
Meat & Beans
Go lean with proteins.
• Choose low-fat or lean meats and poultry.
• Bake it, broil it, or grill it.
• Vary your protein routine – choose more
fish, beans, peas, nuts, and seeds.
Food Guide Pyramid
CONCEPTS
• The largest amount of the foods in a healthful diet should
come from the largest slices of the pyramid, which
includes the grains group and the fruits and vegetable
group.
• As you move across the pyramid, the recommended
daily servings increase or decrease based on the size of
the pyramid slice.
• Foods from the group represented by smallest pyramid
slice should be eaten sparingly, as they don't contain
much nutrient value. Eating too many foods from this
group may increase risk for certain types of diseases.
Discuss why the U.S. Dietary Guidelines and the
Food Guide Pyramid
are valid sources of information about healthful eating.
• The Dietary Guidelines for Americans were created in 1980 to help
Americans understand how to choose diets that promote good
health.
• The guidelines are updated every five years to incorporate the latest
scientific and medical research. The latest revision was in 2005.
• The Food Guide Pyramid was created to help people understand
what to eat each day in order to meet Dietary Guidelines.
• The pyramid helps people more easily understand and identify what
foods should be eaten in order to obtain all of the nutrients the body
needs.
Do you see a connection between the
U.S. Dietary Guidelines and the
Food Guide Pyramid?
• The Food Guide Pyramid is a tool that
helps people follow the U.S. Dietary
Guidelines.
• Both the U.S. Dietary Guidelines and the
Food Guide Pyramid are valid sources of
information.
References:
www.healthteacher.com
www.mypyramid.gov