Transcript Nutrition and My Plate

Nutrients
Inside MyPlate
http://www.choosemyplate.gov/
Grains
http://www.mypyramid.gov/downloads/MyPyramid_grains.gif
Made from cereal grains (such as wheat, oats, barley, cornmeal, rice)
On your graphic organizer, make a list of foods from this group.
Did you remember to include bulgur, popcorn, quinoa, wild rice, couscous,
and tortillas?
There are 2 subgroups: whole grains and refined grains
Whole grains contain the bran, germ, and endosperm.
Refined grains contain only the endosperm.
Grains
• Because some of the nutrients are
removed during processing in refined
grains, they are less nutritious.
• Most refined grains are enriched, meaning
B vitamins and iron are added back.
• FIBER is not added back.
• Refined grains include…
Refined Grains
Grains
• Americans only get about half of the fiber they
need per day. Fiber helps with digestion and
elimination. (It’s also in fruits, vegetables, and
beans.)
• If the first ingredient is enriched wheat flour, it is
NOT whole grain, it is refined.
• Whole grain products will have whole wheat or
grain as first ingredient.
• Popcorn, oatmeal, and brown rice are whole
grains
Whole Grains
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Grains
• A serving size is 1 ounce or
– 1 slice of bread
– 1 cup of cereal
– ½ cup rice or pasta
• The average person needs 6 ounces of
grains per day
• Slogan: Make half your grains whole!
Tips for making half your grains
whole
• Eat cereals with more whole grains than
sugar
• Use whole grain flour when baking
• Try whole grain snacks such as rice
cakes, whole wheat crackers, whole wheat
pizza, and popcorn with little butter and
salt added
• Color is NOT an indicator of whole grain
Assessment Prompt
• Ones tell Twos the difference between
refined and whole grain
• Twos give Ones examples of refined and
whole grain foods
• Write on the pyramid a typical serving of
grains and the number of servings needed
per day
Vegetables
http://www.mypyramid.gov/downloads
/MyPyramid_grains.gif
Name a rainbow of vegetables.
•Red
•Orange/Yellow
•Green
•Purple
You can obtain vitamins and minerals from vegetables by eating fresh, frozen,
or canned products. You may also drink 100% vegetable juice.
Vegetables
• Vegetables are classified into 5 categories
– Dark Green – bok choy, greens, watercress
– Orange – squash, pumpkin, sweet potatoes
– Starchy – corn, peas, potatoes, lima beans
– Dry beans and peas – lentils, tofu
– Others – artichokes, okra, parsnips
Assessment Prompt: How many servings
needed? Examples of servings
Vegetables
Vegetables
• A serving size is 1 cup cooked vegetables
or juice or 2 cups of leafy greens.
• The average person needs a total of 2.5
cups per day.
• The darker the color, the more nutrients
the vegetable has. Veggies help protect
against diseases and cancer.
• Slogan: Vary your veggies!
Fruits
http://www.mypyramid.gov/downloads/
MyPyramid_fruits.gif
Name a rainbow of fruits
You may eat fresh, frozen, or canned fruits or drink 100% juice. However, it is
best to eat whole fruit, rather than obtaining your servings from juice. Look at
labels to make sure you’re getting 100% juice when you drink it.
Canned fruit may have added sugar.
Fruits
Fruits
• A serving size is one piece of small fruit, a cup of
fruit or juice, or a half cup dried fruit.
• An average person should eat 2 cups of fruit per
day. Help protect against diseases and cancer.
• Slogan: Focus on Fruits!
• AP: Servings and Examples
Milk and Dairy
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Name various dairy products. If you don’t like milk, try flavored types, but
watch sugar.
Foods with little calcium, like cream, cream cheese, and butter are NOT
part of the dairy group.
Choose low-fat dairy products, since fat in dairy is not the best type to
obtain in our diets.
Dairy Products
Milk and Dairy
• A serving size is one cup of milk or yogurt
or 1 ½ - 2 oz of cheese. A half cup of ice
cream is a serving but should be eaten in
moderation.
• An average person needs 3 cups of dairy
a day.
Milk and Dairy tips
• Try to drink skim or low-fat milk.
• If you don’t like dairy products, you can
obtain calcium in other ways. Look for
calcium fortified foods like orange juice
and cereal; eat soy, some leafy greens,
and beans.
• Slogan: Get your calcium rich foods
• AP: 2 foods that are not in dairy group &
what to eat for calcium if don’t like milk
Meat, Beans, Nuts, and Proteins
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Brainstorm meats and proteins. Did you remember dried beans and peas
and eggs? What other group could beans be counted in?
Choose lean cuts.
Nuts and fish have healthy fats. Try to eat fish 3-4 times per week.
Groupings include meat (which are heart healthy red meats?), poultry,
fish, dry beans and peas, nuts, and eggs.
Meats and Proteins
Meats and Proteins
• A serving of protein includes one egg, 1
tablespoon of peanut butter, ¼ cup beans,
a half ounce of nuts, or 1 ounce of meat.
• An average person needs 5.5 ounces of
protein a day. (We do obtain protein from
other sources besides meat.)
• Slogan: Go Lean with Protein!
• AP: Servings per day and serving size
Oils
Oils are fats that are liquid at room temperature.
Name a few. Have you heard of canola, sunflower, and olive oil?
Some foods are naturally high in oil – like nuts, olives, some fish, and
avocado.
Most saturated fats are solid at room temperature. Limit these fats.
Exercise
• How much is needed daily?
• Adults and teens – 30 minutes a day
(moderate) try to obtain vigorous exercise
2-3 times a week
• Children – 60 minutes a day of FUN