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1. FOOD the Pyramid Steps to a healthier you EQ: What is the proper way to eat healthy?

2. Eating Right Every Day Achieving a Balanced Diet • Use the Food Guide Pyramid as you select foods. • Remember these guidelines: • Eat at least the minimum number of servings from 5 food groups • Choose low-fat and lean options • Have a colorful plate • Know what a single serving is • Limit intake of fats, oils, and sweets • Average 2,000 calorie diet

3. The Old Food Pyramid

4. The Food PyramidSteps to a healthier you Grains Vegetables Fruit Milk Meat and Beans

5. What’s on the pyramid • 5 food groups • Grains, Fruits, Vegetables, Milk and Meat/beans • Oils, fats, and sweets should be used sparingly • Physical activityimpacts how much your calorie intake needs to be.

6. New Pyramid • One size doesn't fit all. • MyPyramid offers personalized eating plans, interactive tools to help you plan and assess your food choices, and advice to help you. • Now personalized to YOU based upon • Age • Gender • Weight • Height • Physical activity

7. Examples A 15 year old male, 5 feet 9 inches tall, 150 pounds, physically active less than 30 minutes a day.) • Grains - 9 ounces • Vegetables - 3.5 cups • Fruits2 cups • Milk - 3 cups • Meat/Beans - 6.5 ounces A 15 year old female, 5 feet 4 inches tall, 120 pounds, physically active less than 30 minutes a day. • Grains - 6 ounces • Vegetables - 2.5 cups • Fruits – 1.5 cups • Milk - 3 cups • Meat/Beans - 5 ounces http://www.mypyramid.gov/mypyramid/index.aspx *** Complete a personalized plan for yourself, print and turn in for extra credit on quiz!

8. GrainsMake half of your grains whole • Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. • Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. Grains are divided into 2 subgroups: • Whole grains • Whole grain bread • oatmeal • brown rice • Refined grains • Are milled, a process that removes the bran and germ. • Done to give grains a finer texture and improve shelf life • But it also removes dietary fiber, iron, and many B vitamins. • Ex: white bread, white rice • Most refined grains are enriched. This means certain B vitamins and iron are added back. • Fiber is not added back in http://www.mypyramid.gov/pyramid/grains.html

9. VegetablesVary your veggies • Any vegetable or 100% vegetable juice. • Raw or cooked; fresh, frozen, canned, or dried/dehydrated Vegetables are organized into 5 subgroups, based on their nutrient content. • Dark green vegetables: spinach, broccoli, dark green leafy lettuce • Orange vegetables: carrots, pumpkin, sweet potatoes • Dry beans and peas: black beans, black-eyed peas, kidney beans, soy beans • Starchy vegetables: corn, green peas, lima beans, potatoes • Other vegetables: beets, brussels sprouts, cabbage, celery, cucumbers http://www.mypyramid.gov/pyramid/vegetables.html#

10. FruitsFocus on fruits • Any fruit or 100% fruit juice • Fresh, canned, frozen, or dried Some commonly eaten fruits are: • Oranges, apples, bananas, berries, grapes http://www.mypyramid.gov/pyramid/fruits.html

11. OilsKnow your fats • Oils - Fats that are liquid at room temperature, like the vegetable oils used in cooking, come from many different plants and from fish. • Ex: canola oil, olive oil, soybean oil, sunflower oil • Solid fats are fats that are solid at room temperature and come from many animal foods. • They also are the worst because they contain more saturated fats and/or trans fat. • Ex: butter, chicken fat, pork fat (lard), stick margarine • A number of foods are naturally high in oils, like: nuts, olives, and some fish • Most Americans consume enough oil in the foods they eat. • Limit the intake of oils/fat as much as possible

12. MilkGet your calcium rich foods • All fluid milk products • Foods made from milk that retain their calcium content are part of the group, • If they have little to no calcium, such as cream cheese, cream, and butter, they are not. • Most milk group choices should be fat-free or low-fat. • Examples • All fluid milk, puddings made with milk, frozen yogurt, ice cream, hard natural cheeses, cheddar, mozzarella, swiss http://www.mypyramid.gov/pyramid/milk.html

13. Meat and BeanGo lean on protein • Meat, poultry, fish, and dry beans or peas, eggs, nuts, and seeds • Dry beans and peas are part of this group as well as the vegetable group. • Most meat and poultry choices should be lean or low-fat. • Fish, nuts, and seeds contain healthy oils http://www.mypyramid.gov/pyramid/meat.html

14. Influence on Diet • Diet influenced by: • cultural background • socioeconomic status • time • Usually make choices from familiar foods served at home

15. American Diet • Fatty foods – hamburgers and french fries • Sugars – sweets, milkshakes, soft drinks • Sodium – potato chips • Avoid: Fast Food and “Junk food” • Junk food - A high-calorie food that is low in nutritional value. • Moderation is the key when dealing with unhealthy things • Within reasonable limits • One serving size is usually smaller than what you think • 1 gram of fat = about 9 calories

16. Snacking – good or bad? • Not all snacking is bad • Some eat small amounts of food through the day, instead of big meals • Needs to be healthy snacking • Dangers with snacking • Adds extra calories to diet • Non-nutritious foods • Late at night http://www.mypyramid.gov/pyramid/discretionary_calories.html

17. Food Additives • Substances intentionally added to food either directly or indirectly • Maintain or improve nutritional quality • Maintain quality and freshness • Aid in the processing or preparation of food • To make food more appealing and tasteful

18. The Nutrition Food Label • Serving Sizes • Calories from Fat • % Daily Value, 2,000 calorie diet • Fat • Cholesterol • Sodium • Carbohydrates • Protein • Vitamins and Minerals • http://www.fda.gov/Food/LabelingNutrition/ConsumerInformation/ucm078889.htm#twoparts

19. What counts as a one serving? • 1 slice of bread • ½ cup cooked cereal, rice, pasta • 1 medium whole fruit • ¾ cup of juice • ½ cup of cooked vegetables • 3 ounces cooked meat (size of a deck of cards)

20. Find your balance between food and physical activity(Left off notes, need to add into yours please!) • ● Be sure to stay within your daily calorie needs. • ● Be physically active for at least 30 minutes most days of the week. • ● About 60 minutes a day may be needed to prevent weight gain. • ● For sustaining weight loss, at least 60 to 90 minutes a day may be required. • ● Children and teenagers should be physically active for 60 minutes every day, or most days. http://www.mypyramid.gov/pyramid/calories_used.html#

21. Determining your Calorie Needs Basal Metabolic Rate (BMR) • The rate at which your body burns food and nutrients to perform normal, minimal bodily functions at rest. Females = 1,200 calories per day Males = 1,500 calories per day • Sedentary Person - very little activity - add 200-300 calories per day • Average Person - moderate activity - add about 1,000 calories per day • Extremely active person - add from 1,800 to 3,800 calories per day

22. Nutrition Fallacies • Consuming extra protein will lead to greater or faster strength development. • Excess protein in diet is stored in the form of fat . • Taking vitamin supplements will give you more energy. • Vitamins assist body in using nutrients to provide you with energy, excess does nothing • Take salt tablets if you perspire a lot. • Your normal diet supplies you with enough, and the body learns to conserve salt so you do not lose to much in your sweat. • Drink a sports drink after exercise. • Only small amounts of minerals are loss in sweat and can be replaced with food. • meant for endurance sports • Drink caffeine to improve athletic performance. • Does stimulate central nervous system and tends to increase alertness