Calorie A unit of heat energy or the

• Bread, Rice, Cereal Group • Fruit Group • Vegetable Group • Meat,

What are some Things to Remember when Selecting Food? • • Eat a variety

Phytochemicals are plant chemicals that have protective or disease preventive properties. RED – contains

ORANGE/YELLOW – contains alpha and beta carotene • Reduce risk for some cancers, heart

GREEN – contains indoles, sulforaphane & isothiocyanate • Compounds that stimulate cancer deactivating enzymes.

PICK A COLORFUL DIET PURPLE – contains anthocyanins and resveratol • antioxidants - inhibits

WHITE – contains allicin and quercetin • Helps prevent tumor formation in stomach and

History of USDA’s Food Guidance Food for Young Children 1992 1916 1940 s 1970

Dairy 1 portion of cheese = four dice That's a 1 -cup serving of

Protein 3 oz. chicken breast – 197 calories Meats: 3 ounces or 3 slices

Grain Rice or Grains: ½ cup (cooked) is considered an ounce 1 portion of

Veggies 1 cup of broccoli – 36 calories Vegetables: 1 cup cooked or raw

Fruit One medium apple – 65 calories Whole fruits: size of baseball

Sugar How to reduce it Dangers Increase risk… • Cavities • Heart disease •

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Calorie A unit of heat energy – or – the amount of energy in food. Energy: the ability for the body to function. 3, 500 calories = 1 lb. of body weight 1 GRAM = about the weight of a raisin. 1 GRAM of protein or carbs = 4 calories 1 GRAM of fat = 9 calories 1 GRAM of alcohol = 7 calories

• Bread, Rice, Cereal Group • Fruit Group • Vegetable Group • Meat, Fish, Egg, Nut Group • Milk Yogurt, Cheese, (dairy) Group A BALANCED DIET: contains the proper amounts of calories, nutrients & fibers

What are some Things to Remember when Selecting Food? • • Eat a variety of foods Choose a colorful diet Low sugar High fiber Whole grains Lots of veggies Be willing to try new or different things!

Phytochemicals are plant chemicals that have protective or disease preventive properties. RED – contains lycopene and anthocyanins • Prevents DNA damage, reduces cancer risks, heart attack, stroke and diabetes. Improves skin quality.

ORANGE/YELLOW – contains alpha and beta carotene • Reduce risk for some cancers, heart disease. Protects skin against sun and pollution. Promotes eye and joint health. mango tangerine papaya nectarine peach

GREEN – contains indoles, sulforaphane & isothiocyanate • Compounds that stimulate cancer deactivating enzymes. Aids in tissue healing, provides digestive enzymes, boosts immune system Collard Kale Bok Choi Cabbage

PICK A COLORFUL DIET PURPLE – contains anthocyanins and resveratol • antioxidants - inhibits blood clot formation. Reduces risk of Alzheimer’s, boosts memory, protects cells, reduces cancer risks

WHITE – contains allicin and quercetin • Helps prevent tumor formation in stomach and colon. Helps lower cholesterol, keeps bones strong, reduces inflammation. endives

History of USDA’s Food Guidance Food for Young Children 1992 1916 1940 s 1970 s 2005 1950 s-1960 s

Dairy 1 portion of cheese = four dice That's a 1 -cup serving of dairy.

Protein 3 oz. chicken breast – 197 calories Meats: 3 ounces or 3 slices 1 oz. of almonds – 111 calories Nuts or Seeds: 1 ounce or handful

Grain Rice or Grains: ½ cup (cooked) is considered an ounce 1 portion of pancake or waffle = the size of a CD That's a 1 -ounce serving of grains.

Veggies 1 cup of broccoli – 36 calories Vegetables: 1 cup cooked or raw

Fruit One medium apple – 65 calories Whole fruits: size of baseball

Sugar How to reduce it Dangers Increase risk… • Cavities • Heart disease • Diabetes (type 2) • Cancer • Damages immune system • Overweight/obesity • • Know hidden names Don’t buy it Read labels Small portions No soda/juice More fruit/veggies Less white bread