Transcript Be Active!

Worksheet Time
a
worksheet covered with the words
of different foods.
 circle the foods that you like and
regularly eat.
 follow me
 Then the paper is folded into six
parts.
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Fruit group
junk food
Vitamin
(water-soluble vitamins;
fat-soluble vitamins)
Mineral
large amounts of calories
Poor nutrients
Meat & bean
group
Grain group
Carbohydrate
Protein
Milk group
Vegetable group
Protein
Calcium
Vitamin
Mineral
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My Pyramid for a
Healthy Family
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www.healthierus.gov/dietaryguidelines
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One Size Does Not Fit All!
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USDA美國農業部created 12
pyramids for 12 calorie levels,
from 1,000 to 3,200.
Calorie levels are based on:
 Gender
 Age
 Activity
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Three Key Messages
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Make smart choices within and among
the food groups.
Keep a balance between food intake and
physical activity.
Get the most nutrients from
your calories.
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What Does the Pyramid
Teach Us?
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Activity 活動
Variety 多樣化
Moderation
Moderation適度;
節制
Proportionality 均衡
Personalization
Personalization個人化
Gradual 逐步的
Improvement 增進
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Be Active!
ACTIVITY
Represented by the
steps and the person
climbing them.
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Physical Activity
Recommendation for Children
and Youth
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At least 60 minutes of
physical activity most
(preferably all) days of the
week.
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Moderate physical activities
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Walking briskly (about 3½ mph)
mph = miles per hour
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Hiking
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Gardening/yard work
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Dancing
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Golf (walking and carrying clubs)
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Bicycling (less than 10 mph)
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Weight training (general light workout)
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Vigorous physical activities
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Running/jogging (5 mph)
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Bicycling (more than 10 mph)
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Swimming (freestyle laps)
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Aerobics
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Walking very fast (4½ mph)
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Heavy yard work, such as chopping wood
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Weight lifting (vigorous effort)
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Basketball (competitive)
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My Daily Activity Plan
DAILY GOAL:
60 min
Walk the dog –
10 minutes
Team sport in gym
class or after
school –
30 minutes
Stretch and/or lift
weights while
watching TV –
20 minutes
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Eat a Varied Diet!

VARIETY
The six color bands
represent the five
food groups, plus oils.
Foods from all groups
are needed daily.
Grains
Vegetables
Fruit
O
I
L
S
Milk
Meat &
Beans
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Whole Grains
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Whole-wheat flour全麥麵粉
Bulgur (cracked wheat)小麥片
Oatmeal 燕麥粉, 燕麥片
Whole cornmeal (粗磨) 全穀物粉
Brown rice糙米
Kasha (buckwheat groats)
蕎麥片 蕎麥 碾去殼
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Make Half Your Grains Whole
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Check ingredient lists成分表 on labels.
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Look at dietary fiber on Nutrition Facts panel.
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Make gradual changes … build up to 100% whole
grain breads and cereals.
Substitute代替 whole grains全穀類 for refined 精緻
in recipes (start with half).
Be adventurous and try quinoa, bulgur,
kasha, and other grains.
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Add whole grains to mixed dishes.
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NUTRITION FACTS
Serving size ½ cup (114g)
Servings per container 4
Amount per serving_________________________
Calories
260
Calories from fat 120
____________________________
% Daily Value
Total Fat 13g
20%
__Saturated fat 5g
25%
Cholesterol 30mg
10%
Sodium 660mg
28%
Total Carbohydrate 31g
11%
Sugars 5g_________________________________
_ Dietary Fiber 0g_____________________________
Protein 5g
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Vary Your Veggies
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Help your children enjoy:
 Dark
green vegetables
Broccoli，spinach，dark leafy greens
球花甘藍， 菠菜 ，深綠色葉菜
 Orange vegetables-carrots，sweet potato甘薯
 Legumes-kidney bean 菜豆（四季豆…）
 Starchy vegetables 澱粉類蔬菜-potato，corn
 Other vegetables-mushroom蘑菇
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Vary Your Veggies
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Set a good example!
Buy fresh veggies in season.
Use more fresh or frozen, less
canned
(except low sodium).
Have cut veggies available for snacks.
Have salad with dinner every night.
Add veggies to casseroles砂鍋菜, pasta sauce
意大利醬 , quick breads免發酵快速麵包 , etc.
Select fast food salad rather than fries, at
least sometimes.
Choose dark salad greens over iceberg冰塊 .
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Focus on Fruits
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Use fruits in salads, side dishes配菜 ,main
dishes, desserts, and for snacks.
Keep fresh and dried fruit handy for
snacks.
Cut up fruit on cereal, pancakes薄煎餅 , and
waffles華夫餅 .
Include canned and frozen fruits.
Buy in season.
Be adventurous and try unusual fruits.
Choose fruit more often than juice.
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Get Your
Calcium Rich Foods
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Focus on fat-free or low-fat milk.
Drink fat-free or low-fat milk
with meals and snacks.
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Choose low-fat cheeses.
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Use milk to make hot cereals.
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Have low-fat yogurt as a snack.
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Use lactose乳糖 -free products if needed.
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Select non-dairy牛奶 high-calcium鈣 foods
and beverages飲料 if desired
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Go Lean瘦肉 With Protein
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Select leanest cuts of meat.
Trim切除 all fat and remove skin
from poultry家禽 .
Prepare with no added額外的 fat.
Choose lean luncheon午餐 meats.
Eat beans as main dishes.
Eat fatty fish in moderation.
Include nuts in snacks, salads, and
main dishes.
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Oils: Tips技巧 for Healthy
Choices
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Use vegetable oils and soft margarine
rather than solid fats.
Substitute nuts for meat or cheese
as snack or in a meal sometimes.
Use Nutrition Facts to select foods
low in saturated飽和的 fat, trans
fat and cholesterol膽固醇 .
Select foods prepared with little or
no fat.
Select lean or low-fat foods most
often.
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NUTRITION FACTS
Serving size ½ cup (114g)
Servings per container 4
Amount per serving_________________________
Calories
260
Calories from fat 120
____________________________
% Daily Value
Total Fat 13g
20%
__Saturated fat 5g
25%
Cholesterol 30mg
10%
Sodium 660mg
28%
Total Carbohydrate 31g
11%
Sugars 5g_________________________________
_ Dietary Fiber 0g_____________________________
Protein 5g
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Select Foods for Best Nutrition
MODERATION
Each food group narrows
toward the top:
Base: foods with little or
no solid fats or added
sugars.
Top: foods with more
added sugars and/or solid
fats.
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Eat Recommended Amount from
Each Food Group
PROPORTIONALITY
The food group bands have
different widths - a
general guide to the
proportion to eat from
each group.
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Make It Your Pyramid!
PERSONALIZATION
The person on the
steps, the URL,
and the slogan口號 ,
stress強調finding the
amount of foods
YOU need daily.
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Take It One Step At A Time
GRADUAL
IMPROVEMENT
Suggested by the
slogan. Take small
steps each day to
improve your diet and
lifestyle.
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Let’s Practice Using MyPyramid
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Determine calorie needs for you or one of
your children.
Review amount to eat from each food group.
Plan meals and snacks. Remember:
 Include
whole grains
 Add fruits and veggies
 Limit fats and sugars
 Use healthy food preparation
methods
 Plan healthful snacks
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CHOOSE SENSIBLY明智地
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1. Choose a diet that is low in saturated fat
and cholesterol and moderate in total fat.
Health risks from a high-fat diet are
obesity, heart disease, diabetes, forms of
cancer, and high blood cholesterol levels.
2. Choose beverages飲料 and foods to
moderate your intake of sugar.
3. Choose and prepare foods with less salt.
4. If you drink alcoholic beverages, do so in
moderation
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Resources
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mypyramid.gov – official website of the new
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www.nutrition.gov - federal portal to many
food guidance system
nutrition and health websites
 www.nal.usda.gov/fnic - reliable nutrition
resources for consumers and professionals
 edis.ifas.ufl.edu – University of Florida/IFAS
downloadable Extension publications

How to Get Your Kid to Eat, But Not Too
Much, by Ellyn Satter. Excellent resource for
parents.
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Acknowledgements
Developed by Linda B. Bobroff, Ph.D., RD, Professor
and Extension Nutrition Specialist, Dept. of Family,
Youth and Community Sciences, IFAS, University of
Florida, June 2005
Portions of this slide set were adapted from:
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
Spending Your Calorie Salary, University of Nebraska –
Lancaster County Extension.
Portion Distortion, National Heart, Lung, and Blood Institute,
NIH. Available at: http://hin.nhlbi.nih.gov/portion
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Thanks for your
listening!
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