Transcript Lesson 26 Powerpoint

What You’ll Learn
1. Identify the recommended number of daily servings for
each food group in the MyPyramid food guidance
system.
2. List examples of foods
from each of the food
groups in MyPyramid.
3. List and describe the
Dietary Guidelines.
4. Explain how to use the
Dietary Guidelines.
5. Explain how to follow a
vegetarian diet.
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Key Terms
• Dietary Guidelines
• food group
• MyPyramid
• saturated fat
• cholesterol
• vegetarian diet
• vegan diet
• lacto-vegetarian diet
• ovo-lacto-vegetarian diet
• semi-vegetarian diet
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The Food Groups
• A food group is a category of
foods that contain similar nutrients.
• There are six food groups
as illustrated by MyPyramid.
• Each group has recommended
servings per day depending on
your age, size, sex, and level of
activity.
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What to Know About Each Food Group
1. Grains
– You need at least 3 oz of whole-grain cereals,
bread, crackers, rice, or pasta each day.
– Foods from this food group
are good sources of vitamins,
minerals, and complex
carbohydrates.
– They provide fiber, iron,
and vitamin B.
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What to Know About Each Food Group
2. Vegetables
– You need 2 ½ cups each day from the
vegetable group.
– Foods from this food group are low in fat
and calories and are good sources of
vitamins A and C and minerals.
– Eat a variety of dark green vegetables like
broccoli and spinach, orange vegetables
like carrots, and dry beans and peas.
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What to Know About Each Food Group
3. Fruits
– You need 2 cups each day from the fruit
group.
– Foods from this food group are low in fat
and are good sources of vitamins A and C,
potassium, and carbohydrates.
– Choose a variety of fresh,
frozen, canned, or dried fruits.
Go easy on fruit juices.
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What to Know About Each Food Group
4. Milk
– You need 3 cups each day of milk, yogurt,
and other dairy products.
– Foods from this food group are good
sources of calcium and protein.
– Choosing low-fat and fat-free
versions of these foods can
help limit fat intake.
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What to Know About Each Food Group
5. Meat and Beans
– You need at least 5 ½ oz each day of the
meat, poultry, eggs, fish, beans, peas, nuts
and seeds food group.
– Foods from this food group
are good sources of protein,
B vitamins, iron, and zinc.
– Choosing lean meats can
help limit fat intake.
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What to Know About Each Food Group
6. Oils
– Teens need to eat about 5 teaspoons per
day of oils from nuts, fish, cooking oil, and
salad dressings.
– Oils provide essential fatty acids
and vitamin E.
– Oils are different from solid
fats, which contain more
saturated and trans fats,
which tend to raise cholesterol levels.
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What to Know About the
MyPyramid Food Guidance System
• MyPyramid is a guide
that recommends the
kinds and amounts of
foods to eat each day
and emphasizes
physical activity.
• A balanced diet
includes servings
from the five food
groups.
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What to Know About the
MyPyramid Food Guidance System
• MyPyramid
– A balanced diet includes servings of foods
from the five food groups.
– The greatest number of servings of food you
eat each day should come from the widest
sections of MyPyramid.
– The fewest number of servings you eat each
day should come from the narrowest section.
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What to Know About the
MyPyramid Food Guidance System
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What to Know About the
MyPyramid Food Guidance System
Serving Size Guidelines
• A serving is a specific amount of food that is
indicated on the nutrition label.
• The number of servings that is right for you
depends on how many calories you need, which
in turn depends on your age, gender, size, and
how active you are.
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What to Know About the
MyPyramid Food Guidance System
• The following are suggested calorie intake levels:
– 1800 calories for many active young girls,
sedentary women, teen boys, and sedentary
men.
– 2200 calories for active adolescent girls,
active women, sedentary teen boys and
sedentary men.
– 3000 calories for many active teenage boys
and active men.
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Sample Diets for a Day at Three Caloric Levels
Food Groups
Lower
(about 1800)
Grains
6 oz
Moderate
(about 2200)
7 oz
Higher
(about 3000)
10 oz
Vegetables
2.5 cups
3 cups
4 cups
Fruits
1.5 cups
2 cups
2.5 cups
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Sample Diets for a Day at Three Caloric Levels
Food Groups
Lower
(about 1800)
Milk
Meat and
beans
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Moderate
(about 2200)
Higher
(about 3000)
3 cups
3 cups
3 cups
5 oz
6 oz
7 oz
Dietary Guidelines
• Dietary Guidelines are
recommendations for diet choices
among healthy Americans who are two
years of age or older.
• They are a result of research done by
the U.S. Department of Agriculture and
the U.S. Department of Health and
Human Services.
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Dietary Guidelines
Adequate Nutrients and Food Safety. Eat a
variety of nutrient-dense foods and beverages
to get the nutrients you need. Take
precautions to reduce the risk of food-borne
illness
Weight Management and physical activity.
Balance calories consumed with regular
physical activity to promote health, well-being,
and a healthy body weight.
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Dietary Guidelines
Fats. Choose a diet low in fat and cholesterol.
Saturated fat is a type of fat found in dairy
products, solid vegetable fat, and meat
and poultry.
Cholesterol is a fat-like substance made
by the body and found in certain foods.
Food Groups to Encourage. Consume a
variety of fruits and vegetables, whole-grain
products, and 3 cups per day of fat-free or lowfat milk or milk products.
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Dietary Guidelines
Carbohydrates/Sodium and Potassium.
Choose fiber-rich foods and avoid sugars and
caloric sweeteners. Consume potassium-rich
foods such as fruits and vegetables. Choose
and prepare foods with little salt.
Alcoholic Beverages. Do not drink alcohol,
or drink in moderation (if you are an adult).
Alcohol beverages supply calories and deplete
the body of B vitamins.
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Dietary Guidelines
What healthful
eating habits do
you practice?
Which eating
habits do you need
to improve?
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Vegetarian Diets
• A vegetarian diet is a diet in
which vegetables are the
foundation, and meat, fish, and
poultry are restricted or
eliminated.
• A vegan diet is a diet that
excludes foods of animal origin.
• A lacto-vegetarian diet
excludes meat, fish, eggs,
and poultry.
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Vegetarian Diets
• An ovo-lacto-vegetarian
diet excludes red meat, fish,
and poultry.
• A semi-vegetarian diet is a
diet that excludes red meat.
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What to Know About Vegetarian Diets
• Health benefits
– Vegetarian diets have some health benefits.
– A diet low in fats, saturated fats, and
cholesterol helps reduce blood cholesterol.
– You are less likely to develop high blood
pressure, heart disease, diabetes, and breast
and colon cancer.
– It also is easier to maintain a healthful weight.
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What to Know About Vegetarian Diets
• Discussing choices
– Teens who choose a vegetarian diet should
discuss their choices with their parents or
guardian and a physician or dietitian.
– Teens need to get enough protein, B vitamins,
and calcium for growth and development.
– Foods of animal origin are a source of
complete protein.
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What to Know About Vegetarian Diets
• Incomplete proteins
– Foods of plant origin are sources of
incomplete protein.
– Teens who do not eat foods of animal origin
must combine different sources of incomplete
protein to get enough protein in their diets.
– Two sources of incomplete protein can be
combined to provide all the essential amino
acids needed.
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What to Know About Vegetarian Diets
How to Include More Vegetables in Your Diet
The following suggestions are creative and tasty ways to
get more vegetables onto your plate:
• Create a salad. Try red leaf lettuce, spinach, bean
sprouts, zucchini, cauliflower, peas, mushrooms, or
red or yellow peppers.
• Select main dishes containing vegetables, such as
pasta primavera, meatless chili, or minestrone soup.
• Make a sandwich containing vegetables, such as bean
sprouts, spinach leaves, cucumbers, or carrot slices.
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What to Know About Vegetarian Diets
How to Include More Vegetables in Your Diet
The following suggestions are creative and tasty ways to
get more vegetables onto your plate:
• Drink 100 percent vegetable juice instead of soda pop.
• Snack on raw carrot sticks, broccoli, cauliflower, celery
sticks, and cucumber slices.
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Study Guide
1. Match the following terms and definitions.
___
B Dietary Guidelines
___
C cholesterol
___
E lacto-vegetarian diet
___
A vegan diet
___
D ovo-lacto-vegetarian diet
A. a diet that excludes foods of
animal origin
B. recommendations for diet
choices among healthy
Americans who are two years
of age or older
C. a fat-like substance made by the
body and found in certain foods
D. a diet that excludes fish, poultry,
and red meat
E. a diet that excludes eggs, fish,
poultry, and meat
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Study Guide
2. In the pairs, identify which come from the
wider band on MyPyramid.
A. vegetable
cheese
B. milk
bread
C. meat
fruits
D. bread
fruit
E. eggs
oils
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Study Guide
3. Why should you eat a variety of foods?
No single food contains all of the nutrients
you need daily. A combination of foods is the
only way to get all of the nutrients you need.
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