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Eat Right, Exercise, Have Fun

Eat Right, Exercise, Have Fun. Be physically active every day Choose healthier foods from each group Eat more from some food groups than others Every color, every day Make choices that are right for you Take one step at a time. Message: Proportionality. In the Dietary Guidelines:

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Eat Right, Exercise, Have Fun

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  1. Eat Right, Exercise, Have Fun • Be physically active every day • Choose healthier foods from each group • Eat more from some food groups than others • Every color, every day • Make choices that are right for you • Take one step at a time

  2. Message: Proportionality In the Dietary Guidelines: • Adopt a balanced eating pattern. • Sufficient amount of fruits and vegetables • 3 or more ounce equivalents of whole-grain products per day • 3 cup equivalents per day of fat-free or low-fat milk or milk products. In MyPyramid graphic: • Differing widths of the color bands suggest about how much food should be eaten from each group.

  3. Message: Moderation In the Dietary Guidelines: • Limit intake of saturated and trans fats, and choose products low in these fats. • Make choices of meat, poultry, dry beans, and milk products that are lean, low-fat, or fat-free. • Choose and prepare foods and beverages with little added sugars or calorie sweeteners. In MyPyramid graphic: • Food group bands narrow from bottom to top suggesting to eat nutrient-dense forms of foods.

  4. Message: Physical Activity In the Dietary Guidelines: • Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight. In MyPyramid graphic: • Steps and person on them symbolize that physical activity should be a part of everyday healthy living.

  5. Carbohydrates • Choose fiber-rich fruits, vegetables, and whole grains. • Intake should be between 45% to 65% of total calories. • Choose and prepare foods and beverages with little added sugars or caloric sweeteners, such as amounts suggested by the DASH eating plan and the USDA Food Guidance System. • Consume sugar- and starch-containing foods and beverages less frequently to reduce caries. • 1 gram of CHO = 4 kcal

  6. Fats • Consume less than 10% of calories from saturated fatty acids, less than 300 mg/day of cholesterol, and keep trans fatty acids as low as possible. • Total fat between 20% to 35% with most fats from sources of PUFAs and MUFAs, such as fish, nuts, and vegetable oils. • Select and prepare meat, poultry, dry beans, and milk or milk products that are lean, low-fat, or fat-free. • Limit intake of fats and oils high in saturated and/or trans fatty acids. • 1 gram of FAT = 9 kcal

  7. Protein • Choose a variety of sources such as fresh seafood, meats, egg white, milk and soy. • Intake should be between 10% to 35% of total calories. • Needed for growth and repair of bone and muscle tissue. • Essential and Non-Essential Amino Acids • Go Lean with Protein • 1 gram of PRO = 4 kcal

  8. Additional Messages in the MyPyramid GraphicTo foster implementation Personalization: • The name “MyPyramid” suggests an individual approach. • The person climbing the steps mentally links each viewer to the image. Gradual Improvement: • The slogan “Steps to a Healthier You” suggests that improvement should happen in stages, over time.

  9. Key food group messages from the Dietary Guidelines and MyPyramid: Focus on fruits. Vary your veggies. Get your calcium-rich foods. Make half your grains whole. Go lean with protein. Know the limits on fats, salt, and sugars.

  10. References • Benton, Melissa. NUTR 3100 Applied Nutritional Science. Fall 2008. • Benton, Melissa. NUTR 3300 Introduction to Nutrition, Exercise and Health. Spring 2008. • Waggener, Green T. KSPE 3200 Nutrition, Health, and Human Performance. Spring 2005. • www.MyPyramid.gov • United States Department of Agriculture

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