The New Food Guide Pyramid

1. The New Food Guide Pyramid

2. The Old Food Pyramid

4. The Old Food Pyramid

5. MyPyramid.gov

6. Grains: Bread,Cereal,Rice,& Pasta • Based on one ounce • 1 slice of bread • 1 oz ready to eat cereal • ½ cup cooked cereal • ½ cup rice • ½ cup pasta

7. Vegetables • 1 cup raw leafy vegetables, lettuce and spinach • ½ cup cut up raw vegetables • ½ cup cooked vegetables • ¾ cup or 6oz. vegetable juice

8. Fruit • 1 medium piece of raw fruit, apple, banana, orange or peach, for example • ½ cup cut-up raw fruit • ½ cup canned fruit (not in sugar syrup) • ¾ or fruit juice (100% juice)

9. Milk • 1 cup milk or yogurt • 1 ½ oz. natural cheese ( ie. cheddar or swiss) • 2 oz. processed cheese ( ie. American)

10. Meat & Beans • Meat, Poultry, Fish, Dried Beans, Eggs & Nuts • 2-3 oz. cooked, lean meat, poultry or fish 1 ounce of meat equals • ½ cup cooked beans or • 1 egg or • 2 Tablespoons peanut butter

11. Fats, Oils & Sweets • Use sparingly TIPS • Make most of your fat sources from fish, nuts & vegetable oils • Limit solid fats like butter, margarine, shortening & lard • Keep saturated fats, trans fats, & salt low • Choose food & beverages low in added sugars

12. Physical Activity Find you balance between food and physical activity • Stay within you daily calorie needs • Be physically active for 30 minutes most days • 60 minutes of physical activity needed to prevent weight gain • Children and teenagers should be physically active of 60 minutes most days

13. Diet Related Illnesses • Heart disease • Hypertension • Diabetes Type I & Type II • Osteoporosis • Obesity • Stroke • Cancer

14. Heart Disease

15. Heart Disease • The number 1 killer of men and women Prevention Steps • Stop smoking ( DON’T START!!) • Reduce consumption of fat especially saturated fat • Reduce consumption of cholesterol • Achieve and maintain desirable body weight • Reduce intake of salt/sodium • Increase exercise Return to Stroke

16. Hypertension

17. Hypertension • High blood pressure • AKA The Silent Killer Prevention Steps • Reduce sodium • Weight control • Increase physical activity • Alcohol in moderation • Add calcium rich foods • Increase of magnesium, potassium & vitamin C

18. Diabetes • The body is unable to handle carbohydrates normally Type I about 10% of total cases • Used to be called juvenile diabetes • Caused by genetics, viral infection, other diseases or toxins Type II About 90% of total cases • Used to be called adult onset • Obesity worsens insulin resistance • Incidence increases with age • Now occurring in children

19. Diabetes Affected areas Risk factors

20. Diabetes Prevention Steps • Weight control & Exercise To control diabetes • Balanced diabetic diet • High in complex carbohydrates • Provides enough fiber • Low in saturated fat • Not too high in protein • Increase and maintain exercise • Take necessary medicine to control glucose level

21. Osteoporosis

22. Osteoporosis • AKA Brittle bone disease Prevention steps • Adequate calcium during preteen and teen years • Need vitamin D to absorb calcium • Exercise with impact to build bone • Muscle strengthening promotes bone growth • Strong muscles improves balance to help prevent falls • Calcium and vitamin D supplements as you age • No smoking • Alcohol in moderation

23. Stroke

24. Stroke Blood clot to the brain or hemorrhage Prevention steps • Same as for Heart Disease

25. Cancer Colon cancer

26. Cancer Prevention steps • Do Not Smoke • High fiber diet • Diet low in saturated fat • Diet low in smoked and charbroiled foods • Eat foods containing Vitamin C and beta-carotene • Eat plenty of cruciferous vegetables such as broccoli, brussels sprouts, cabbage, cauliflower, greens and bok choy

27. Obesity

28. Obesity • Well balanced diet • Diet high in complex carbohydrates • Diet low in saturated fat • Increase exercise

29. The Deadly Quartet • Type II diabetes • Obesity • High blood cholesterol (high LDL) • Hypertension

30. You Are What You Eat.

31. Healthy Foods and Active Lifestyle Can Be Fun

32. My Plate

33. ½ the plate fruits and vegetables • Other ½ grains and protein– more grains • Dairy also

34. Top Ten • 1. Balance calories. • 2. Enjoy your food but eat less. • 3. Avoid oversized portions. • 4. Foods to eat more often • 5. Make half your plate fruits and vegetables.

35. 6. Switch to fat-free or lowfat (1%) milk. • 7. Make half your grains whole grains. • 8. Foods to eat less often • 9. Compare sodium in foods. • 10. Drink water instead of sugary drinks

36. Rice VS Pasta • Use equal amounts Water rice • Use lots of water • Plenty of boiling room

37. Boiling Eggs • Place eggs in dutch oven • Bring to boil • Turn off heat • Let sit 15 minutes

38. Soft or Poached • Place eggs in sauce pan and bring to boil and set aside for 3 minutes for soft boiled • Bring water to boil and then place unshelled egg in water for 2 minutes and then take out with slotted spoon

39. Grilling • Cross contamination • Clean utensils • Never use soiled dishes to retrieve grilled food

40. Fight Bac • Clean • Separate • Chill • Cook