What You’ll Learn

1. What You’ll Learn • Identify the recommended number of daily servings for each food group in the MyPyramid food guidance system. • List examples of foods from each of the food groups in MyPyramid. • List and describe the Dietary Guidelines. • Explain how to use the Dietary Guidelines. • Explain how to follow a vegetarian diet.

2. Key Terms • Dietary Guidelines • food group • MyPyramid • saturated fat • cholesterol • vegetarian diet • vegan diet • lacto-vegetarian diet • ovo-lacto-vegetarian diet • semi-vegetarian diet

3. The Food Groups • A food group is a category of foods that contain similar nutrients. • There are six food groups as illustrated by MyPyramid. • Each group has recommended servings per day depending on your age, size, sex, and level of activity.

4. What to Know About Each Food Group 1. Grains • You need at least 3 oz of whole-grain cereals, bread, crackers, rice, or pasta each day. • Foods from this food group are good sources of vitamins, minerals, and complex carbohydrates. • They provide fiber, iron, and vitamin B.

5. What to Know About Each Food Group 2. Vegetables • You need 2 ½ cups each day from the vegetable group. • Foods from this food group are low in fat and calories and are good sources of vitamins A and C and minerals. • Eat a variety of dark green vegetables like broccoli and spinach, orange vegetables like carrots, and dry beans and peas.

6. What to Know About Each Food Group 3. Fruits • You need 2 cups each day from the fruit group. • Foods from this food group are low in fat and are good sources of vitamins A and C, potassium, and carbohydrates. • Choose a variety of fresh, frozen, canned, or dried fruits. Go easy on fruit juices.

7. What to Know About Each Food Group 4. Milk • You need 3 cups each day of milk, yogurt, and other dairy products. • Foods from this food group are good sources of calcium and protein. • Choosing low-fat and fat-free versions of these foods can help limit fat intake.

8. What to Know About Each Food Group 5. Meat and Beans • You need at least 5 ½ oz each day of the meat, poultry, eggs, fish, beans, peas, nuts and seeds food group. • Foods from this food group are good sources of protein, B vitamins, iron, and zinc. • Choosing lean meats can help limit fat intake.

9. What to Know About Each Food Group 6. Oils • Teens need to eat about 5 teaspoons per day of oils from nuts, fish, cooking oil, and salad dressings. • Oils provide essential fatty acids and vitamin E. • Oils are different from solidfats, which contain more saturated and trans fats, which tend to raise cholesterol levels.

10. What to Know About the MyPyramid Food Guidance System • MyPyramid is a guide that recommends the kinds and amounts of foods to eat each day and emphasizes physical activity. • A balanced diet includes servings from the five food groups.

11. What to Know About the MyPyramid Food Guidance System • MyPyramid • A balanced diet includes servings of foods from the five food groups. • The greatest number of servings of food you eat each day should come from the widest sections of MyPyramid. • The fewest number of servings you eat each day should come from the narrowest section.

12. What to Know About the MyPyramid Food Guidance System

13. What to Know About the MyPyramid Food Guidance System Serving Size Guidelines • A serving is a specific amount of food that is indicated on the nutrition label. • The number of servings that is right for you depends on how many calories you need, which in turn depends on your age, gender, size, and how active you are.

14. What to Know About the MyPyramid Food Guidance System • The following are suggested calorie intake levels: • 1800 calories for many active young girls, sedentary women, teen boys, and sedentary men. • 2200 calories for active adolescent girls, active women, sedentary teen boys and sedentary men. • 3000 calories for many active teenage boys and active men.

15. Sample Diets for a Day at Three Caloric Levels Food Groups Lower(about 1800) Moderate(about 2200) Higher(about 3000) Grains 6 oz 7 oz 10 oz Vegetables 2.5 cups 3 cups 4 cups Fruits 1.5 cups 2 cups 2.5 cups

16. Sample Diets for a Day at Three Caloric Levels Food Groups Lower(about 1800) Moderate(about 2200) Higher(about 3000) Milk 3 cups 3 cups 3 cups Meat and 5 oz 6 oz 7 oz beans

17. Dietary Guidelines • Dietary Guidelines are recommendations for diet choices among healthy Americans who are two years of age or older. • They are a result of research done by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services.

18. Dietary Guidelines Adequate Nutrients and Food Safety. Eat a variety of nutrient-dense foods and beverages to get the nutrients you need. Take precautions to reduce the risk of food-borne illness Weight Management and physical activity. Balance calories consumed with regular physical activity to promote health, well-being, and a healthy body weight.

19. Dietary Guidelines Fats. Choose a diet low in fat and cholesterol. Saturated fat is a type of fat found in dairy products, solid vegetable fat, and meat and poultry. Cholesterol is a fat-like substance made by the body and found in certain foods. Food Groups to Encourage. Consume a variety of fruits and vegetables, whole-grain products, and 3 cups per day of fat-free or low-fat milk or milk products.

20. Dietary Guidelines Carbohydrates/Sodium and Potassium. Choose fiber-rich foods and avoid sugars and caloric sweeteners. Consume potassium-rich foods such as fruits and vegetables. Choose and prepare foods with little salt. Alcoholic Beverages. Do not drink alcohol, or drink in moderation (if you are an adult). Alcohol beverages supply calories and deplete the body of B vitamins.

21. Dietary Guidelines What healthful eating habits do you practice? Which eating habits do you need to improve?

22. Vegetarian Diets • A vegetarian diet is a diet in which vegetables are the foundation, and meat, fish, and poultry are restricted or eliminated. • A vegan diet is a diet that excludes foods of animal origin. • A lacto-vegetarian diet excludes meat, fish, eggs, and poultry.

23. Vegetarian Diets • An ovo-lacto-vegetarian diet excludes red meat, fish, and poultry. • A semi-vegetarian diet is a diet that excludes red meat.

24. What to Know About Vegetarian Diets • Health benefits • Vegetarian diets have some health benefits. • A diet low in fats, saturated fats, and cholesterol helps reduce blood cholesterol. • You are less likely to develop high blood pressure, heart disease, diabetes, and breast and colon cancer. • It also is easier to maintain a healthful weight.

25. What to Know About Vegetarian Diets • Discussing choices • Teens who choose a vegetarian diet should discuss their choices with their parents or guardian and a physician or dietitian. • Teens need to get enough protein, B vitamins, and calcium for growth and development. • Foods of animal origin are a source of complete protein.

26. What to Know About Vegetarian Diets • Incomplete proteins • Foods of plant origin are sources of incomplete protein. • Teens who do not eat foods of animal origin must combine different sources of incomplete protein to get enough protein in their diets. • Two sources of incomplete protein can be combined to provide all the essential amino acids needed.

27. What to Know About Vegetarian Diets How to Include More Vegetables in Your Diet The following suggestions are creative and tasty ways to get more vegetables onto your plate: • Create a salad. Try red leaf lettuce, spinach, bean sprouts, zucchini, cauliflower, peas, mushrooms, or red or yellow peppers. • Select main dishes containing vegetables, such as pasta primavera, meatless chili, or minestrone soup. • Make a sandwich containing vegetables, such as bean sprouts, spinach leaves, cucumbers, or carrot slices.

28. What to Know About Vegetarian Diets How to Include More Vegetables in Your Diet The following suggestions are creative and tasty ways to get more vegetables onto your plate: • Drink 100 percent vegetable juice instead of soda pop. • Snack on raw carrot sticks, broccoli, cauliflower, celery sticks, and cucumber slices.

30. Study Guide 1. Match the following terms and definitions. ___ Dietary Guidelines ___ cholesterol ___ lacto-vegetarian diet ___ vegan diet ___ ovo-lacto-vegetarian diet A. a diet that excludes foods of animal origin B. recommendations for diet choices among healthy Americans who are two years of age or older C. a fat-like substance made by the body and found in certain foods D. a diet that excludes fish, poultry, and red meat E. a diet that excludes eggs, fish, poultry, and meat B C E A D

31. Study Guide 2. In the pairs, identify which come from the wider band on MyPyramid. A. vegetable cheese B. milk bread C. meat fruits D. bread fruit E. eggs oils

32. Study Guide 3. Why should you eat a variety of foods? No single food contains all of the nutrients you need daily. A combination of foods is the only way to get all of the nutrients you need.

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