GRAINS Make half your grains whole 2 subgroups
GRAINS • “Make half your grains whole” • 2 subgroups of the grain group: WHOLE & REFINED -Most Americans consume enough grains but few are whole grains
WHOLE GRAINS - Contain the entire grain kernel Whole wheat bread (buns, wraps, rolls, etc) Brown rice Oatmeal Popcorn Wheaties and other whole wheat cereals Triscuits and other whole wheat crackers *** 1 st INGREDIENT IS WHOLE WHEAT
REFINED GRAINS -Processed -Pros – finer texture, longer shelf life -Cons – removes fiber, iron and vitamin B MOST: Pizzas Pretzels Pastas Noodles Crackers Cornbread Tortillas white bread white sandwich buns and rolls white rice corn flakes
Serving sizes • 1 oz = 1 slice of bread 1 6” tortilla 1 4½” pancake 1 small muffin 1 cup of cereal 3 cups popcorn 1 ‘mini’ bagel (1 large bagel=4 oz. ) ½ cup cooked oatmeal ½ cup cooked rice ½ cup cooked pasta – spaghetti, macaroni, noodles
VEGETABLES • “Vary your veggies” • 5 subgroups: dark green, orange, starchy, dry beans and peas, other • It is not necessary to eat vegetables from each subgroup daily, but WEEKLY
DARK GREEN VEGETABLES • • • Broccoli Collard greens Dark green leafy lettuce Romaine lettuce Spinach Turnip greens
ORANGE VEGETABLES • • Carrots Pumpkin Sweet potatoes Squash
Dry beans and peas • Black beans • Black-eyed peas • Lima, pinto, soy, garbanzo (chickpeas) and kidney beans • Split peas Starchy vegetables • Corn • Green peas • Potatoes
Other Vegetables • • • • Asparagus Beets Brussel sprouts Cabbage Cauliflower Celery Cucumbers Eggplant Green or red peppers Iceburg lettuce Mushrooms Onions Tomatoes
Serving sizes • 1 cup = -1 cup cooked -2 cups raw (salad) -2 large celery stalks -1 whole large tomato ARE YOU EATING ENOUGH? ? ?
FRUITS • “Vary your fruit” • Eat a variety of fruit • Fresh, frozen, canned, dried • GO EASY ON FRUIT JUICES
Serving Sizes • 1 cup = ½ large apple 1 small apple 1 large orange 1 large peach 1 medium pear 8 large strawberries 1 small watermelon wedge ½ cup dried fruit 1 cup of: applesauce 100% fruit juice grapes sliced bananas diced fruit cocktail diced cantaloupe
MILK • “Low-fat or fat-free” • Foods made from milk that retain their calcium content are part of this group • Foods made from milk that have little to no calcium (cream cheese, cream, butter) are not • 4 subgroups: -milk, milk-based desserts, cheese, yogurt
Serving sizes MOST AMERICANS NEED 3 CUPS/DAY 1 cup = -8 oz milk -half-pint milk -1 regular container of yogurt (8 oz) -2 ounces American cheese (2 -3 slices)
MEAT & BEANS • “Go lean with protein” • Bake, broil, or grill it • Meats, poultry (chicken and turkey), eggs, nuts & seeds, fish
Serving sizes 1 oz. = -1 ounce cooked lean beef (ground beef – meatballs, spaghetti, tacos) -1 egg -1 tablespoon peanut butter -2 tbsp. hummus -1 oz. cooked chicken or turkey (without skin) -1 sandwich slice of turkey ____________________________ *1 small steak = 3½ -4 ounces *1 small chicken breast = 3 ounces *1 small hamburger = 2 -3 ounces *1 can tuna (drained) = 3 -4 ounces
CALORIES • Units used to measure energy ***how much energy in a food can be used by the body OR stored in body fat*** 3, 500 calories = 1 lb. lost or gained To maintain body weight, a person needs to take in 10 calories per pound of body weight.
ENERGY BALANCE • Energy in – Energy out = Change in fat ____________________________ Food energy taken in (calories) minus Energy spent by the body (calories) equals Change in fat stores (calories) 4, 000 – 3, 000 = 1, 000 (Fat stored) 2, 500 – 3, 500 = -1, 500 (Fat burned) FAT CELLS ARE NEVER LOST, THEY ONLY SHRINK IN SIZE!!!!!!
PHYSICAL ACTIVITY • Time Depends on Intensity Higher intensity activities require less time spent. Lower intensity activities require more time spent. ****ADOLESCENTS NEED AT LEAST ONE HOUR OF MODERATE TO VIGOROUS PHYSICAL ACTIVITY EVERY DAY****
INTENSITIES • Low-Intensity • 60 minutes • Moderate Intensity • 30 -60 minutes Walking slowly Light stretching Slow treading water Walking briskly Mowing lawn Scrubbing floors Washing windows Weight lifting
VIGOROUS 20 -30 minutes • • • Jogging Running Moving furniture Swimming laps Tennis Basketball
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