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FOOD. the . Pyramid. Steps to a healthier you. Eating Right Every Day. Why do you think it is important to eat healthy every day? What would happen if we only ate junk food? It is important to eat right every day so that you can be health, strong, and feel good.

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  1. FOOD the Pyramid Steps to a healthier you

  2. Eating Right Every Day • Why do you think it is important to eat healthy every day? What would happen if we only ate junk food? • It is important to eat right every day so that you can be health, strong, and feel good.

  3. The Food PyramidSteps to a healthier you GRAINS VEGETABLES FRUITS OILS MILK MEAT & BEANS

  4. GrainsMake half of your grains whole • Grains- corn, wheat, barley, etc. Grains can be found in bread. Rice is also a grain. • You should eat about 3 servings of grains a day. • A serving would be ½ a cup of brown rice, 1 cup of white rice, or a small roll. • Grains give us energy, fiber, and vitamins • What are some of your favorite foods from this group?

  5. VegetablesVary your veggies • Vegetables include broccoli, carrots, peas, lettuce, and corn. • You should have 2-3 cups a day depending on age • Vegetables give you vitamins, reduces risk for diseases, and help you maintain a healthy diet • What are some vegetables that you like to eat?

  6. FruitsFocus on fruits • Fruits include oranges, apples, bananas, and watermelon • You should eat 1-2 cups a day depending on age • Fruits provide vitamins and reduces risk for disease • What are some fruits that you like to eat?

  7. OilsKnow your fats • Fats and Oils include canola oil, nuts, olives, and some fish • You should have only 4-5 teaspoons a day depending on age • Oils/Fats are good for you because they provide vitamin E and they are “essential fatty acids” needed for your body • What fats/oils do you consume?

  8. MilkGet your calcium rich foods • Milk- cheese, yogurt, milk, frozen yogurt, cottage cheese. • You should have about 2-3 cups of milk every day. • Milk is good for you because it contains calcium which keeps bones strong, and also other important nutrients. • What types of milk to do you like?

  9. Meat and BeansGo lean on protein • Meat/Beans- beef, chicken, lamb, eggs, all beans • You should eat 4-5 ounces depending on age. • An ounce is a small steak, 1 egg, or ¼ cup beans • Some of the health benefits include: vitamins, minerals, and good fatty acids • What meats/beans do you like?

  10. Discretionary CaloriesExtras for luxury foods • What are discretionary calories? • Extra calories each person has to use to eat more of one group than normal, or more food that day • Many people only have 100-300 discretionary calories a day • Lets brainstorm some ways to use discretionary calories. • Examples: add fats or sweeteners to food, eat fattier foods.

  11. Physical ActivityStrive for 60 minutes or more per day • What is physical activity? • Walking, running, biking, hiking, swimming • Moderate vs. Vigorous activity. • Moderate- walking, golf, dancing • Vigorous- running, basketball, walking fast • What are some moderate or vigorous activities that you do every day?

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