Transcript Using the Pyramid

Writing assignment #1 (DUE 2/17)
Family Food History
1. Describe what it was like eating in your family as you
grew up.
Did you all sit down and eat or did you have to eat on
the run?
Were meal times fun or stressful?
Who cooked and what?
What guidelines did your family give you for healthy
eating?
2. How are your current behaviors different?
DOUBLE SPACED TYPED NO MORE THAN 2 PAGES
What is a serving?
How big is a serving size?
A serving is one normal size portion of a food.
Serving size is the amount in the serving:
Vegetables
1 cup raw leafy, ½ cup cooked/other
Fruits
1 whole fruit; ½ grapefruit; ½ c
berries or
cubed fruit; ¼ c
dried fruit
Beans/lentils 1 ½ cup cooked
Nuts/seeds
2/3 – 1 c; 4 Tbsp peanut butter
Whole grains 1 slice; ½ c ww pasta, brown rice;
1 small muffin
What is a serving?
How big is a serving size?
Serving sizes:
Milk, yogurt, cheeses
cottage cheese
1 cup fluid; 2 c
2 oz processed
cheese
Meat, poultry, fish
Eggs
Oils/fats/sweets
1 ½ oz cheese
2-3 oz
2
sparingly
The Food Guide Pyramid
To translate science into practical terms
To help people meet the nutritional needs for
carbohydrate, protein, fat, vitamins, & minerals
Provides a foundation to eating
The Food Guide Pyramid
The Food Guide Pyramid
Not for children under the age of 2
Each food is deficient in at least one essential nutrient
Variety is the key
Calorie and nutrient content may vary within a food
group
The number of servings changes with the total
number of Calories required
Energy
Bread
Veg
Fruit
Milk
Meat
Total fat
Total sugar
1600 kcal
2200 kcal
2800 kcal
6
3
2
2-3
5
53
6 tsp
9
4
3
2-3
6
73
12 tsp
11
5
4
2-3
7
93
18 tsp
Recommended Servings for Adults
2 servings from the milk, yogurt, & cheese group
2-3 servings from the meat & meat substitute group
3-5 servings from the vegetable group
2-4 servings from the fruit group
6-11 servings from the bread, cereals, rice, & pasta
group
The Exchange System
Tool for estimating kcals, CHO, protein, and fat
content
Foods are classified based on their macronutrients
composition
Emphasis on serving size
Uses
Diabetic meal planning
Menu-planning
The Exchange System list
CHO(g)
Starch
15
Fruit
15
Milk-skim
12
2%
12
whole
12
Veg
5
Meat-very lean -lean
-Med
-Hi fat
-Fat
--
Pro(g)
3
-8
8
8
2
7
7
7
7
--
Fat(g)
<1
-0-3
5
8
0
0-1
3
5
8
5
Kcal
80
60
90
120
150
25
35
55
75
100
45
Possible Exchange Patterns
Kcal
1200 1600 2000 2400 2800 3200 3600
Low fat
Milk
2
2
2
2
2
2
2
Veg
3
3
3
4
4
4
4
Fruit
3
4
5
6
8
9
9
Starch
5
8
11
13
15
18
21
Lean
Meat
4
4
4
5
6
7
8
Fat
2
4
6
8
10
11
13
Possible Exchange Patterns
Kcal
1200 1600 2000 2400 2800 3200 3600
Low fat
Milk
2
2
2
2
2
2
2
Veg
3
3
3
4
4
4
4
Fruit
3
4
5
6
8
9
9
Starch
5
8
11
13
15
18
21
Lean
Meat
4
4
4
5
6
7
8
Fat
2
4
6
8
10
11
13
Evaluating Our Diet
Do not meet the recommended servings
Consume 1-2 fruits /day (vs. 2-4 servings
recommended)
Consume 2-3 vegetable/day (vs. 3-5 recommended)
Excessive in the fats, oils, & sweet foods
Using the Pyramid
Choose low-fat options
Include plant proteins several times a week
Include dark green vegetable every day
Include a vitamin C rich food every day
Choose whole-grain products
Include plant oils daily