the FOOD Pyramid Steps to a healthier you

the FOOD Pyramid Steps to a healthier you

Choose My Plate

Eating Right Every Day Ø Eating right everyday is a good way of insuring your health presently and in the future. Ø To eat right, you must make sure to eat balanced meals daily by eating from each of the food groups.

The Food Pyramid Steps to a healthier you GRAINS VEGETABLES FRUITS OILS MILK MEAT & BEANS

Grains Make half of your grains whole Ø Eat at least 3 ounces of grains daily Ø Grains have 2 subgroups • Whole grains such as whole grain bread and flour, brown rice, oatmeal, etc. • Refined grains that are missing a lot of dietary fiber, iron and vitamins such as white rice, white flour, white bread Ø Foods that are considered grains: • Bread, cereal, rice, crackers, pasta

Vegetables Vary your veggies Ø Eat at least 2 ½ cups daily. Ø Vegetables may be raw, cooked, fresh, frozen, canned, dried/dehydrated, whole, cut or mashed Ø Darker in color=the more nutrients and antioxidants the vegetables have. Ø Some vegetables would be: • Carrots, greens, beans, cauliflower, cucumbers, squash, zucchini, potatoes, etc.

Fruits Focus on fruits Ø Eat at least 1 ½ to 2 cups daily Ø Fruits are naturally sweet and great to use for dessert. Ø Fruit may be fresh, canned, frozen, dried, whole, cut up or pureed. Ø Darker the color- the higher the antioxidants Ø Fruit choices include: • Apples, oranges, bananas, grapes, plums, watermelon, etc.

Meat and Beans Go lean on protein Ø Recommended daily allowance for meat is 5 -6 ounces daily. Ø Most meat and poultry choices should be lean or low fat Ø Bake, broil, grill or sauté with olive oil. Ø Fatty fish, like salmon and nuts like walnuts and almonds contain heart healthy unsaturated fats and omega-3 fatty acids. Ø Some meat choices include: • Ham, chicken, fish, eggs, nuts, steak, burgers, etc.

Milk Get your calcium rich foods Ø Recommended daily allowance for the milk group is 3 cups daily Ø Foods made from milk that retain their calcium are a part of this group. Ø Foods that have little to no calcium are not such as cream cheese, cream, and butter Ø Milk products would include: • Milk, cheese, yogurt, ice cream, puddings made with milk, etc.

Oils Know your fats Ø Recommended daily allowance for oil is 5 -6 teaspoons Ø Limit solid (saturated) fats like butter, margarine, shortening and lard. Ø Avoid foods with trans-fat, created by hydrogenated oils added to foods. Ø Most Americans consume enough oil from: • Nuts • Fish • Salad dressings • Cooking oil

Discretionary Calories Extras for luxury foods Ø Discretionary calories are calories that you have left over after you have met your nutrient requirements with choices from My. Pyramid. • They can be used for that piece of cake you wanted after eating right all day. Ø Think of your daily calorie limit as a budget and as you eat throughout the day, you spend some of your money (calories) Ø Well, if you have paid for all the needs or necessities then you are left with “extra” spending money for things you would like.

Physical Activity Strive for 60 minutes or more per day Ø Along with eating right, one must also do an adequate amount of physical activity. Ø This usually helps prevent weight gain and many other health related problems Ø You should strive for 60 minutes a day, but at least 30 is the least amount. Ø Some types of physical activity would include: • Walking briskly • Hiking • Dancing • Swimming • Running • Basketball/football • Bicycling, etc.

Dietary Guidelines for Americans

1. Get adequate nutrients within the calorie needs Caloric Breakdown Carbohydrates: 55 -60% Fat: No more than 30% Protein: 10 -15 % Average American eats too much fat, sugar, calories & sodium Average American doesn’t eat enough fiber.

2. Manage weight, balance food intake with exercise output.

3. Be physically active each day.

4. Choose a variety of fruits, vegetables, whole grains and fat free or low fat milk products daily.

5. Monitor your intake of fats Ø Watch for naturally occurring invisible fat in foods such as avocados, olives, milk, eggs, etc…

6. Choose carbohydrates wisely Ø Choose fruits, vegetables and whole grains. Limit sugar.

7. Watch your intake of sodium What can too much salt/sodium do to your body? Can cause high blood pressure and heart disease. Where does it hide? In prepared foods (frozen, canned, etc. )

Eat Well and Stay Healthy! Ø Complete the My. Food Tracking Worksheet to determine how you score on the My. Pyramid daily goals. Ø Remember that the better foods you eat and the more active you are, the healthier you will be.

Serving Size Quiz What does a serving size look like? With the changes of the new My. Pyramid from servings to amounts, it seems to have everyone a little confused on portions. Let’s test your knowledge!

QUIZ: What Makes a Serving? A huge bag of Ruffles is helping you get through your science homework. You polish off about ½ a bag or 50 chips. How many servings of chips have you just eaten? A. 1 B. 2 1/2 C. 5

The Answer: C Ø An official serving of Ruffles is one ounce, which is about 10 chips. Half a bag is 5 servings.

QUIZ: What Makes a Serving? Ø One serving of steak is about as big as: A. A deck of cards B. A Howie Day CD with case c. A paperback book

The Answer: A Ø An official serving of steak is three ounces or about as big as a deck of cards. A typical slab you would get at a steak house would be five times that size.

QUIZ: What Makes a Serving? Ø According to the label on a package of Oreos, one serving has 100 calories and five grams of fat. How many cookies are in a serving? A. 1 B. 2 C. 3

The Answer: B Ø An official serving of Oreos is 2 cookies. But who can stop at just 2?

QUIZ: What Makes a Serving? Ø The label on your favorite brand of ultrasinful ice cream says that one serving has a killer 300 calories and 15 grams of fat. How many scoops are in one serving? A. 3 B. 2 C. 1

Answer: C Ø One official serving is one scoop, just ½ a cup.

QUIZ: What Makes a Serving? Ø On “official” serving of french fries contains 3 ounces. How many servings are in a Mc. Donald’s Super Size french fries? A. 1 B. 2 C. 3

Answer: C Ø A Super Size french fries contains three official servings, adding up to 540 calories.

QUIZ: What Makes a Serving? Ø A 7 -Eleven Double Gulp contains how many servings of soda? A. 2 B. 4 C. 8

Answer: C Ø A Double Gulp has eight servings, more than enough to quench the thirst of a large family. A can of soda contains 1 ½ servings.

So how did you do?

Creeping portion distortion How food portion sizes have changed in 20 years

Bagel 20 Years Ago 3 -inch diameter 140 calories Today 6 -inch diameter 350 calories

Larger portions add up 10 pound 100 extra weight gain calories per year day Maintaining a healthy weight is a balancing act Calories In = Calories Out

Increased size: How long would you have 210 MORE calories to rake leaves to burn about calories*? 50 minutes *Based on 130 -pound person 210

Cheeseburger 20 Years Ago 333 calories Today 590 calories

Increased size: 257 MORE calories How long would you have to lift weights to burn about 257 calories*? 1 hour and 30 minutes *Based on 130 -pound person

Spaghetti and Meatballs 20 Years Ago 1 c. spaghetti with sauce & 3 small meatballs 500 calories Today 2 c. spaghetti with sauce & 3 large meatballs 1, 025 calories

Increased size: How long would you have 525 MORE calories to clean house to burn about calories*? 2 hours and 35 minutes *Based on 130 -pound person 525

French Fries 20 Years Ago 2. 4 ounces 210 calories Today 6. 9 ounces 610 calories

Increased size: 400 MORE calories How long would you have to walk leisurely to burn approximately 400 calories*? 1 hour and 10 minutes *Based on 160 -pound person 45

Soda 20 Years Ago Today 6. 5 ounces 20 ounces 85 calories 250 calories

Increased size: 165 MORE calories How long would you have to garden to burn about 165 calories*? 35 minutes *Based on 160 -pound person

Coffee 20 Years Ago Coffee, 8 ounces (with whole milk & sugar) 45 calories Today Mocha coffee, 16 ounces (with steamed whole milk & mocha syrup) 350 calories

Increased size: 305 MORE calories How long would you have to walk to burn about 305 calories*? 1 hour and 20 minutes *Based on 130 -pound person

Pepperoni Pizza 20 Years Ago 500 calories Today 850 calories

Increased size: 350 MORE calories How long would you have to golf – walking and carrying clubs – to burn about 350 calories*? 1 hour *Based on 160 -pound person

n o i t r o p d i o v ! A n o i t r o t dis Keep an “eye” on your food portion sizes 52

Portion sizes: Cheese 1½ ounces* of natural cheese = 6 dice *Equivalent to 1 cup milk; 2 oz. processed cheese (8 dice) also are equivalent to 53 1 cup milk

Portion sizes: Meat 3 oz. cooked meat, fish, or poultry = a deck of cards

Portion sizes: ½ and 1 cup = 1 baseball ½ cup = ½ baseball

Portion sizes: 1 teaspoon & 1 tablespoon 1 teaspoon = the tip of a thumb to the first joint 1 tablespoon = 3 thumb tips