the FOOD Pyramid Steps to a healthier you

the FOOD Pyramid Steps to a healthier you

OBJECTIVES Ø Label the new food pyramid. Ø Explain the appropriate serving sizes for each of the five food groups. Ø Categorize or classify foods into their correct food group. Ø Differentiate between good and poor food choices in each food group, demonstrating a knowledge of moderation.

Anatomy of the NEW Food Pyramid Activity: Reminder of importance of physical activity. Moderation: Wider-based foods are better choices. Proportionality: How much you need in each food group. Variety: 5 food groups. (OILS is NOT a food group!!!) Personalization: My. Pyramid (One size does not fit all. Servings depend on age, gender and physical activity level. ) GRAINS VEGETABLES FRUITS OILS MILK MEAT & BEANS

Grains (6 -11) Make half of your grains whole Ø Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product Ø List foods that they like from this food group. • Whole Grains- contain the entire grain kernel (whole wheat flour, oat meal, brown rice) • Refined Grains- milled, a process that removes the bran and germ (white flour, white bread, white rice) • Breads, Pastas, Rice, Cereals, Oats

Vegetables (3 -5) Vary your veggies Ø Any vegetable or 100% vegetable juice counts as a member of the vegetable group Ø List foods that they like from this food group. • Dark green: broccoli, leafy lettuce, romaine, spinach • Orange: carrots, squash • Starchy veggies: corn, green peas, potatoes • Can you think of any other veggies?

Fruits (2 -4) Focus on fruits Ø Any fruit or 100% fruit juice are considered fruits Ø List foods that they like from this food group. • Fresh Fruit: apples, apricots, bananas, kiwi, mangoes • Berries: strawberries, cherries, raspberries, blueberries • Citrus: oranges, lemons, limes, grapefruit • Melons: watermelon, cantaloupe, honeydew Can you think of any other fruits?

Oils (minimally) Know your fats Ø Oils are fats that are liquid at room temperature. Oils come from many different plants and fish. Ø The health benefits associated with the different kinds of oils and fats. Eat fats from healthy sources: nuts, lean meat, and healthy oils. Ø List foods that they like from this food group. • Oils: Canola Oil, cottonseed oil, corn oil, olive oil, safflower oil, soybean oil, sunflower oil • Solid fats: butter, shortening, beef fat, chicken fat, pork fat (lard), and stick margarine

Milk (2 -3) Get your calcium rich foods Ø All fluid milk products and many foods. Ø List foods that they like from this food group. • Foods made from milk that retain their calcium content are part of the group. • (Milk, cheese, yogurt) • Foods made from milk that have little or no calcium, such as cream cheese, cream, and butter, are not.

Meat & Beans & Nuts (2 -3) Go lean on protein Ø All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds Ø List foods that they like from this food group. • • • Meats: beef, ham, pork Poultry: chicken, duck, turkey Fish: Catfish, crab, tuna Eggs: chicken and duck eggs Dry Beans: peas, black beans, lentils Nuts: almonds, cashews, pecans Ø Tips: • • • Choose lean/ lowfat meats and poultry. Select fish rich in omega 3 fatty acids. Liver, other organ meats, and egg yolks are high in cholesterol. Processed meats have added sodium. Sunflower seeds, almonds and hazelnuts are rich in sources of vitamins.

Discretionary Calories (as little as possible) Extras for luxury foods Ø What are discretionary calories? • Chips, cookies, candy. Ø The amount of discretionary calories allowed are based on age, gender and physical activity.

Eating Right Every Day Ø FOCUS: What is your favorite food? What food group does it go?

Food Pyramid and Nutrients Ø Grains: carbohydrates, protein, B vitamins, minerals, fiber Ø Vegetables: vitamins & minerals, carbohydrates, fiber Ø Fruits: vitamins & minerals, carbohydrates, fiber Ø Milk: minerals (calcium), vitamins, protein, fat Ø Meat & Beans: protein, minerals, vitamins, fat Ø Fats, Oils, & Sugars: fat, carbohydrates