The New Food Guide Pyramid The Old Food

The New Food Guide Pyramid

The Old Food Pyramid

The Old Food Pyramid

My. Pyramid. gov

Grains: Bread, Cereal, Rice, & Pasta • • • Based on one ounce 1 slice of bread 1 oz ready to eat cereal ½ cup cooked cereal ½ cup rice ½ cup pasta

Vegetables • 1 cup raw leafy vegetables, lettuce and spinach • ½ cup cut up raw vegetables • ½ cup cooked vegetables • ¾ cup or 6 oz. vegetable juice

Fruit • 1 medium piece of raw fruit, apple, banana, orange or peach, for example • ½ cup cut-up raw fruit • ½ cup canned fruit (not in sugar syrup) • ¾ or fruit juice (100% juice)

Milk • 1 cup milk or yogurt • 1 ½ oz. natural cheese ( ie. cheddar or swiss) • 2 oz. processed cheese ( ie. American)

Meat & Beans • Meat, Poultry, Fish, Dried Beans, Eggs & Nuts • 2 -3 oz. cooked, lean meat, poultry or fish 1 ounce of meat equals • ½ cup cooked beans or • 1 egg or • 2 Tablespoons peanut butter

Fats, Oils & Sweets • Use sparingly TIPS • Make most of your fat sources from fish, nuts & vegetable oils • Limit solid fats like butter, margarine, shortening & lard • Keep saturated fats, trans fats, & salt low • Choose food & beverages low in added sugars

Physical Activity Find you balance between food and physical activity • Stay within you daily calorie needs • Be physically active for 30 minutes most days • 60 minutes of physical activity needed to prevent weight gain • Children and teenagers should be physically active of 60 minutes most days

Diet Related Illnesses • Heart disease • Hypertension • Diabetes Type I & Type II • Osteoporosis • Obesity • Stroke • Cancer

Heart Disease

Heart Disease • The number 1 killer of men and women Prevention Steps • Stop smoking ( DON’T START!!) • Reduce consumption of fat especially saturated fat • Reduce consumption of cholesterol • Achieve and maintain desirable body weight • Reduce intake of salt/sodium • Increase exercise Return to Stroke

Hypertension

Hypertension • High blood pressure • AKA The Silent Killer Prevention Steps • Reduce sodium • Weight control • Increase physical activity • Alcohol in moderation • Add calcium rich foods • Increase of magnesium, potassium & vitamin C

Diabetes • The body is unable to handle carbohydrates normally Type I about 10% of total cases • Used to be called juvenile diabetes • Caused by genetics, viral infection, other diseases or toxins Type II About 90% of total cases • Used to be called adult onset • Obesity worsens insulin resistance • Incidence increases with age • Now occurring in children

Diabetes Affected areas Risk factors

Diabetes Prevention Steps • Weight control & Exercise To control diabetes • Balanced diabetic diet • High in complex carbohydrates • Provides enough fiber • Low in saturated fat • Not too high in protein • Increase and maintain exercise • Take necessary medicine to control glucose level

Osteoporosis

Osteoporosis • AKA Brittle bone disease Prevention steps • Adequate calcium during preteen and teen years • Need vitamin D to absorb calcium • Exercise with impact to build bone • Muscle strengthening promotes bone growth • Strong muscles improves balance to help prevent falls • Calcium and vitamin D supplements as you age • No smoking • Alcohol in moderation

Stroke

Stroke Blood clot to the brain or hemorrhage Prevention steps • Same as for Heart Disease

Cancer Colon cancer

Cancer Prevention steps • Do Not Smoke • High fiber diet • Diet low in saturated fat • Diet low in smoked and charbroiled foods • Eat foods containing Vitamin C and beta-carotene • Eat plenty of cruciferous vegetables such as broccoli, brussels sprouts, cabbage, cauliflower, greens and bok choy

Obesity

Obesity • • Well balanced diet Diet high in complex carbohydrates Diet low in saturated fat Increase exercise

The Deadly Quartet • • Type II diabetes Obesity High blood cholesterol (high LDL) Hypertension

You Are What You Eat.

Healthy Foods and Active Lifestyle Can Be Fun