Lesson 2 Food Pyramid Choose My Plate and

Lesson 2 Food Pyramid / Choose My Plate and Calories

What is a Calorie – Kcal? �A Calorie (Kcal) is a unit of energy used by our bodies to maintain growth and health �Calories are in our foods �We use up or “Burn” calories 24 hours a day (Brown, 2008)

What is a Calorie – Kcal? �Adolescent energy needs are based on your activity level, basal metabolic rate, & your increased growth and development Males: -Age 9 -13 years need about 2279 Kcals a day -Age 14 -18 years need about 3152 Kcals a day Females: -Age 9 -13 years need about 2071 Kcal a day -Age 14 -18 years need about 2368 Kcal a day

Nutrient Dense vs. Calorie Dense �Would you rather eat something that has 200 kcal and a lot of nutrients (Nutrient dense Food)? Or �Would you rather eat something that has 200 Kcal and very little nutrients (Calorie Dense Food)? �Example: Milk is Nutrient Dense Pop is Calorie Dense

My Pyramid Food Guide (Used Until 2010) http: //www. mypyramid. gov/downloads/Mini. Poster. pdf

Choose. My. Plate. gov

Choose. My. Plate. gov �My. Plate is designed to remind Americans to eat healthfully; it is not intended to change consumer behavior alone. �My. Plate illustrates the five food groups using a familiar mealtime visual, a place setting.

Choose. My. Plate. gov �The website features practical information and tips to help Americans build healthier diets. �It features selected messages to help consumer focus on key behaviors.

Choose. My. Plate. gov �Selected messages include: o Enjoy your food, but eat less. o Avoid oversized portions. o Make half your plate fruits and vegetables.

Choose. My. Plate. gov o Switch to fat-free or low-fat (1%) milk. o Make at least half your grains whole grains. o Compare sodium in foods like soup, bread, and frozen meals—and choose foods with lower numbers. o Drink water instead of sugary drinks.

Choose. My. Plate. gov

Reminder to Switch �USE FOOD GROUPS SMARTBOARD LESSON NOW

Choose. My. Plate. gov � Focus on Fruits � What foods are in the Fruit Group? Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. � http: //www. choosemyplat e. gov/foodgroups/food_lib rary/fruit/bananas. html

Choose. My. Plate. gov � Vary your veggies � What foods are in the Vegetable Group? Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed. Vegetables are organized into 5 subgroups, based on their nutrient content. http: //www. choosemyplate. gov/foodgr oups/food_library/vegetables/spina ch. html

Choose. My. Plate. gov � Make half of your grains whole grains � What foods are in the Grains Group? 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 and refined grains.

Choose. My. Plate. gov � Whole grains contain the entire grain kernel ― the bran, germ, and endosperm. Examples include: � whole-wheat flour � bulgur (cracked wheat) � oatmeal � whole cornmeal � brown rice

Choose. My. Plate. gov � Refined grains have been milled, a process that removes the bran and germ. � This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are: � � white flour degermed cornmeal white bread white rice

Choose. My. Plate. gov � Most refined grains are enriched. � This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. � Fiber is not added back to enriched grains. � http: //www. choosemyplat e. gov/foodgroups/food_lib rary/grains/brownrice. html

Choose. My. Plate. gov � What foods are in the Protein Foods Group? � All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. � Beans and peas are also part of the Vegetable Group. For more information on beans and peas, see Beans and Peas Are Unique Foods.

Choose. My. Plate. gov � Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 ounces of cooked seafood per week. � Young children need less, depending on their age and calories needs. The advice to consume seafood does not apply to vegetarians. � Vegetarian options in the Protein Foods Group include beans and peas, processed soy products, and nuts and seeds. � Meat and poultry choices should be lean or low-fat. � http: //www. choosemyplate. gov/foodgro ups/food_library/proteinfoods/lean_beef. html

Choose. My. Plate. gov � What foods are included in the Dairy Group? � All fluid milk products and many foods made from milk are considered part of this food group. � Most Dairy Group choices should be fatfree or low-fat. � Foods made from milk that retain their calcium content are part of the group. � Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Calciumfortified soymilk (soy beverage) is also part of the Dairy Group. � http: //www. choosemyplate. gov/foodgro ups/food_library/dairy/skim. html

Choose. My. Plate. gov � Make HALF of your plate Fruits and Vegetables

Choose. My. Plate. gov �Let’s check out: http: //www. choosemyplate. gov/index. html

Health Triangle �What is one way that good nutrition impacts your physical health? �What is one way that good nutrition impacts your mental / emotional health? �What is one way that good nutrition impacts your social health?

Servings �How many of you eat 2 -3 servings of fruit a day? �How many of you eat 2 -3 servings of vegetables a day? �How about milk, cheese, and yogurt?

Tips to help with Choose. My. Plate. gov � Make at least � Get a half your grains whole grains variety of veggies orange, green, red, yellow veggies so your plate looks colorful � Fruit! More Fruit! http: //www. mypyramid. gov/downloads/Mini. Poster. pdf

Tips to help with Choose. My. Plate. gov �Eat calcium rich foods Milk, cheese, yogurt �Eat lean protein White meat is the best �Make half of your plate fruits and veggies! �Balance food and physical activity

The Energy Equation �You can burn off some of the calories that you eat with physical activity �Calories in = Calories Out to Maintain Weight �Corn Muffin 510 calories = Bike Riding 522 (Weight loss)

Some Fun � Question 1: How may calories do you think are in 1 sugar cube ? Answer: 15 calories per cube on average � Question 2: Do you think a Sugar Cube is Nutrient Dense or Calorie Dense? Answer: Calorie Dense!

Some Fun � Question 3: How many sugar cubes are in a regular can of Coke? Answer: A can of Coke is about 140 KCal therefore about 9. 3 sugar cubes. *Calorie Dense* � Question 4: How Many sugar cubes are in 1 cup of Skim Milk? Answer: 1 cup of skim milk is about 100 Kcal therefore about 6. 6 sugar cubes. *Nutrient Dense* because it also has calcium, protein, Vitamin D etc…