Your One & Only Body feed it right!

Your One & Only Bodyfeed it right! Washington State Dairy Council

Feed it Right Activity Your daily food choices can have a major impact on YOUR One & Only BODY Follow these10 steps How well do you…. FEED YOUR BODY?

STEP 1 Check YESor NO to the following questions NO YES 1. Do you skip breakfast? 2. Do your drink/eat less than 3 servings of dairy a day? 3. Do you exercise less than 5 times a week? 4. Do you avoid any food groups? STEP 1

STEP 1 NO YES 5. Do you avoid snacking between meals? 6. Do you find it hard to eat enough fruits and vegetables every day? 7. Do you try popular or fad diets to lose weight? 8. Do you wonder what to believe when reading diet and nutrition information? STEP 1

STEP 1 - Next Total up all the “YES” and “NO” answers Did you answer “YES” to any of the questions? If so, please note the following…… STEP 1 - Next

STEP 2 Do you skip breakfast? • Higher energy levels • Improved brain functioning • Higher academic performance STEP 2

STEP 2 Do you drink or eat less than 3 servings daily of the MILK GROUP? • Prevention of osteoporosis • High nutrient profile • Strong bones and teeth STEP 2

STEP 2 Do you exercise less than 5 times a week? • Improves strength and endurance • Helps to control weight • Improve muscle mass

STEP 2 Do you avoid snacking between meals? • Help to avoid extreme hunger for meals • Great way to improve your daily nutrient profile

STEP 2 Do you avoid any food groups? • You may be lacking in nutrients • You need a variety of nutrients everyday

STEP 2 Do you find it hard to eat enough fruits and vegetables everyday? • Fruits and Veggies are full of nutrients to keep your skin healthy and fight disease

STEP 2 Do you try popular diets to lose weight? • Temporary fix • Typically too low in calories • Low in nutrients – may avoid an entire food group

STEP 2 Do you wonder what to believe when reading diet and nutrition information? Visit www.mypyramid.govfor accurate nutrition information

Anatomy of MyPyramid ACTIVITY MODERATION VARIETY PERSONALIZATION GRADUAL IMPROVEMENT

Milk Meat & Beans Fruits Veggies Grains Oils STEP 3 • List ALL the foods you have eaten in the last 24 hours • Using Mypyramid.gov food groups:

STEP 3 Recommended amounts that equal one from each food group

Milk Meat & Beans Fruit Veggies Grains Milk 1 3 ½ 2 2 1 2 1 2 3 1 ½ 4 2 STEP 3 Determine which food group or category your food choices belong to and add up the totals EXAMPLE: Turkey Sandwich: (2 slices of whole grain bread = 2 oz grains 3 oz turkey meat = 3 oz meat & beans 1½ oz cheese = 1 cup of milk Lettuce, tomato and pickle = ½ veggie 2 tsp mayonnaise= 2 tsp oil) Cereal with low fat milk (1 cup milk, 2 cups cereal) Fruit salad (1 cup) TOTAL:

STEP 4 How physically active are you? LOW: I usually get less than 30 minutes a day of physical activity MEDIUM: I usually get at least 30 and up to 60 minutes a day of physical activity HIGH: I usually get 60 minutes a day of physical activity Circle the activity level that best describes you:

STEP 4 Example: • 16 year old • Male • Exercises 30 minutes most days of the week

STEP 5 What is you calorie count?Find your age and physical activity level and then circle you recommended calorie level. MALESFEMALES

STEP 5 What is you calorie count?Find your age and physical activity level and then circle you recommended calorie level. MALESFEMALES Example: 16 year old male with low activity level needs= 2400 calories/day

STEP 6 How Much?

STEP 6 Next: Use your calorie level to find the recommended daily amounts of food you should eat from each food group. Circle your recommended daily amounts

Step 7 Now take your recommended daily amounts from each of the food groups in Step 6

STEP 7 Enter your food group totals from STEP 3 in the space under “What I ate”

STEP 8 Now What?Look at your results from STEP 7 (from the “Where I Stand” column) If you are: JUST RIGHT!– Yeah! Your pyramid is balanced! Congratulations to you for getting the nutrients, calories and variety your “one and only body” needs for growth, health and performance!

STEP 8 Look at your results from STEP 7 Are you Too LOW--

STEP 8 Look at your results from STEP 7 Are you Too HIGH -- Eating too much from one food group may cause your body to: • Gain weight from too many calories • Fall short on needed nutrients from other food groups

Goal setting time STEP 9 Find the food groups from STEP 7 where you scored TOO HIGH or TOO LOW What can you do to boost your body’s health and performance through your eating plan?

Goal setting time STEP 9 Create some goals you can live with.. Example: “To increase my daily amounts of the milk group I will choose a milk food for breakfast” Write down two goals for yourself___________________

STEP 9 Goal setting time Roadblocks: __________________ Roadblocks: Identify possible “roadblocks” that might prevent you from obtaining your goals. Example: “I have no time to prepare and eat breakfast in the morning”

Goal setting time STEP 9 My plan: Make a plan to break through those roadblocks so you can be successful! Example: “Eat cheese, crackers and banana on the way to school or make a yogurt, fruit cereal parfait the night before so it’s ready to eat in the morning” My Plan:_______________________

STEP 10 Helpful Tips! Go ahead and be the best that you can be! BOOST YOUR: Performance Calcium Fluids Iron Understanding Weight Loss Weight Gain Grades

STEP 10 A Reality check Are you? • Considering taking a nutrition supplement? • Considering a vegetarian diet? • Considering a fad diet? • Considering your body?

Take care of your “ONE AND ONLY BODY” It’s the only one you have!

Your One & Only Body feed it right!