Transcript Eating Right Every Day

the
FOOD
Pyramid
Eating Right Every Day
Eating Right Every Day
 Your food and physical activity
choices each day affect your
health—how you feel today,
tomorrow, and in the future.
OLD Food Pyramid
The NEW Food Pyramid
Grains
Vegetables
Fruit
Milk
Oils
Meats& Beans
The NEW Food Pyramid has no general
recommendations.
This pyramid is a personal dietary tracker.
What does this mean??
This means you must put in your age, sex, and
activity level to figure out how much of each food
type you should be consuming.
The next slides are examples of a 14 year old
Female with an activity level of less than 30
minutes a day.
Alterations
 You will need to alter your calorie intake based on your
activity level and age.
 If you are moderately active (exercise 2-3 times a
week) you will need more fuel (calories)
 If you are Vigorously active (vigorous exercise/activity
you will need sufficiently more calories)
 To figure your individual needs go to Mypyramid.gov
 Reminder these slides are general. For more specific go
to the website
Fruit
 Apples, Strawberries, Grapes,
Cantaloupe,Peaches,
Raisins,Pineapple, etc.
 2 cups
 Tips:
 Keep a bowl of whole fruit on the
table, counter, or in the refrigerator.
 Refrigerate cut-up fruit to store for
later.
 Buy fresh fruits in season when they
may be less expensive and at their
peak flavor.
Vegetables
 Carrots, broccoli, Green beans, Peas,
Cucumber, Lettuce, etc.
 2.5 Cups
 Tips:
 Buy fresh vegetables in season. They cost less
and are likely to be at their peak flavor.
 Stock up on frozen vegetables for quick and
easy cooking in the microwave.
 Buy vegetables that are easy to prepare.
Pick up pre-washed bags & pre-cut veggies.
 Vary your veggie choices to keep meals
interesting.
 Try crunchy vegetables, raw or lightly
steamed.
Meats, Beans, and Nuts
 Beef, Lamb, Chicken, Eggs, Tofu, Soy Beans, Almonds,
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Nuts, Salmon, Crab, Shellfish, etc.
5.5 Ounces
Tips:
Buy skinless chicken parts, or take off the skin
before cooking.
Trim away all of the visible fat
Choose and prepare foods without high fat
sauces or gravies.
Broil, grill, roast, poach, or boil meat, poultry,
or fish instead of frying.
Milk, Yogurt, and Cheese
 fat-free (skim), low fat (1%), reduced fat (2%),
whole milk, cheddar, mozzarella, Swiss
cheeses, yogurt
 3 Cups
 Tips:
 Include milk as a beverage at meals. Choose
fat-free or low-fat milk.
 Add fat-free or low-fat milk instead of water
to oatmeal and hot cereals
 Top cut-up fruit with flavored yogurt for a
quick dessert.
 Make fruit-yogurt smoothies in the blender.
Bread and Pasta Group
 Brown Rice, cornbread, corn
tortillas,couscous, crackers, flour tortillas, grits,
popcorn, oatmeal
 6 Ounces
 Tips:
 Try a whole-grain snack chip, such as baked
tortilla chips.
 Popcorn, a whole grain, can be a healthy
snack with little or no added salt and butter.
 For a change, try brown rice or whole-wheat
pasta.
 Try an unsweetened, whole grain ready-toeat cereal
Fats, Oils, and Sweets
canola oil, corn oil, nuts,
olives, some fish, avocados,
candies, deserts, etc.
6 teaspoons of oils, and no
more than 265 calories for
sweets
Snacks
 Are eaten in between meals to satisfy
your body’s need for energy. It also
helps curve the hunger in between
meals.
 Snacks should be between 180-200
calories
 You should have two snacks per day.
• Between breakfast and lunch
• Between lunch and dinner
PRE-Game
Don’t even Bring in the Gym!
Good snacks/Meals
Conclusion
 Your food and physical activity choices
each day affect your health
6 ounces
2.5 cups
2 cups
3 cups
5.5 ounces
Eat Well and Stay Healthy!
 Not only eat well but you need to exercise in
order to be healthy!!!
 Physical activity simply means movement of
the body that uses energy.
 Examples of Exercise: Walking, gardening,
briskly pushing a baby stroller, climbing the
stairs, playing soccer, or dancing the night
away.
 For health benefits, physical activity should
be moderate or vigorous and add up to at
least 30 minutes a day.
Essential Nutrients
 Five groups of essential nutrients:
• Carbohydrates
• Protein
• Fats
• Vitamins
• Minerals
Carbohydrates
 major source of energy in our diet and is also the
preferred fuel in our body
 Carbohydrate can be divided into three main types:
sugars (including monosaccharides and
disaccharides), starch, and dietary fibers.
 Sugar, syrup and honey are rich in monosaccharides
or disaccharides; cereals and root vegetables are rich
in starch; whole grain cereal and its products,
vegetable and fruit are main source of dietary fiber.
 Want to stay away from simple sugars found in sweets!
Protein
 Essential for growth
and body repair
 Also is a back-up
reserve of energy
for the body
 Meat, milk, eggs
and legumes are
rich in protein
Fats
 It is also known as triglycerides, a
class of lipids.
 It is a concentrated energy source.
 It can mainly be divided into
saturated fat, monounsaturated fat
and polyunsaturated fat
 Fat is mainly found in cooking fats
and oils, butter, margarine, salad
dressings, fried foods and high fat
animal products.
 Excessive fat intake, especially
saturated fat, has been linked to
major health problems, such as
increased risks of heart diseases,
obesity and certain types of cancers.
Vitamins
 are organic (carbon-containing)
compounds that the body requires in
small amounts but cannot
manufacture.
 Vitamins provide no calories and
cannot be used as fuel. Instead, they
function as metabolic regulators that
govern the processes of energy
production, growth, maintenance,
and repair.
Minerals
 are inorganic compounds, (they don't
contain carbon) that serve a variety of
functions in the body.
 Some, such as calcium and phosphorus, are
used to build bones and teeth. Others are
important components of hormones, such as
iodine in thyroxine. Iron is essential for the
formation of hemoglobin, the oxygen-carrier
within red blood cells.
 Minerals are classified into two groups, based
on the body's need. Major minerals are
needed in amounts greater than 100 mg per
day. Calcium, phosphorus, magnesium,
sodium, and chloride fall into this category.
Minor minerals, or trace elements, are
needed in amounts less than 100 mg per
day. Iron, zinc, selenium, copper, and iodine
are minor minerals.