Your One Only Body feed it right Washington

Your One & Only Body feed it right! Washington State Dairy Council

Feed it Right Activity Your daily food choices can have a major impact on YOUR One & Only BODY Follow these 10 steps How well do you…. FEED YOUR BODY?

STEP 1 Check YES or NO to the following questions YES NO 1. Do you skip breakfast? 2. Do your drink/eat less than 3 servings of dairy a day? 3. Do you exercise less than 5 times a week? 4. Do you avoid any food groups?

STEP 1 YES NO 5. Do you avoid snacking between meals? 6. Do you find it hard to eat enough fruits and vegetables every day? 7. Do you try popular or fad diets to lose weight? 8. Do you wonder what to believe when reading diet and nutrition information?

STEP 1 - Next Total up all the “YES” and “NO” answers Did you answer “YES” to any of the questions? If so, please note the following……

STEP 2 Do you skip breakfast? n Higher energy levels n Improved brain functioning n Higher academic performance

STEP 2 Do you drink or eat less than 3 servings daily of the MILK GROUP? n Prevention of osteoporosis n High nutrient profile n Strong bones and teeth

STEP 2 Do you exercise less than 5 times a week? n n n Improves strength and endurance Helps to control weight Improve muscle mass

STEP 2 Do you avoid snacking between meals? n n Help to avoid extreme hunger for meals Great way to improve your daily nutrient profile

STEP 2 Do you avoid any food groups? n n You may be lacking in nutrients You need a variety of nutrients everyday

STEP 2 Do you find it hard to eat enough fruits and vegetables everyday? n Fruits and Veggies are full of nutrients to keep your skin healthy and fight disease

STEP 2 Do you try popular diets to lose weight? n n n Temporary fix Typically too low in calories Low in nutrients – may avoid an entire food group

STEP 2 Do you wonder what to believe when reading diet and nutrition information? Visit www. mypyramid. gov for accurate nutrition information

Anatomy of My. Pyramid ACTIVITY MODERATION VARIETY PERSONALIZATION GRADUAL IMPROVEMENT

STEP 3 n n Milk List ALL the foods you have eaten in the last 24 hours Using Mypyramid. gov food groups: Meat & Beans Fruits Veggies Grains Oils

STEP 3 Recommended amounts that equal one from each food group Grains: 1= 1 slice of bread, ½ cup of cooked rice pasta, 1 cup cold cereal, ½ hamburger bun, 5 whole grain crackers Veggies: 1= 2 cups leafy greens, 1 cup raw or cooked veggies, 1 cup veggie juice Fruits: 1= 1 medium piece fruit, 1 cup canned or raw fruit, 1 cup fruit juice, ½ cup dried fruit Milk: 1= 1 cup milk or yogurt, 1 ½ oz natural cheese Meat & Beans: 1= 1 ounce meat, ¼ cup dried beans and legumes, one egg, 1 TB peanut butter, ½ ounce nuts or seeds Oils: 1= 1 tsp vegetable oil, 1 tsp margarine/butter, 1 tsp mayonnaise, 1 Tbsp salad dressing

STEP 3 Determine which food group or category your food choices belong to and add up the totals Milk Meat & Beans (2 slices of whole grain bread = 2 oz grains 3 oz turkey meat = 3 oz meat & beans 1½ oz cheese = 1 cup of milk Lettuce, tomato and pickle = ½ veggie 2 tsp mayonnaise= 2 tsp oil) 1 3 Cereal with low fat milk 1 EXAMPLE: Turkey Sandwich: Fruit Veggies Grains ½ 2 Milk 2 2 (1 cup milk, 2 cups cereal) Fruit salad 1 (1 cup) TOTAL: 2 3 1 ½ 4 2

STEP 4 How physically active are you? Circle the activity level that best describes you: LOW: I usually get less than 30 minutes a day of physical activity MEDIUM: I usually get at least 30 and up to 60 minutes a day of physical activity HIGH: I usually get 60 minutes a day of physical activity

STEP 4 Example: n n n 16 year old Male Exercises 30 minutes most days of the week

STEP 5 What is you calorie count? Find your age and physical activity level and then circle you recommended calorie level. MALES Activity Level Age 14 15 16 17 18 19 -20 21 -25 FEMALES Low Medium High 2000 2200 2400 2600 2400 2600 2800 2800 3000 3200 3000 1800 1800 2000 2000 2200 2400 2400

STEP 5 What is you calorie count? Find your age and physical activity level and then circle you recommended calorie level. MALES Activity Level Age 14 15 16 17 18 19 -20 21 -25 FEMALES Low Medium High 2000 2200 2400 2600 2400 2600 2800 2800 3000 3200 3000 1800 1800 2000 2000 2200 2400 2400 Example: 16 year old male with low activity level needs= 2400 calories/day

STEP 6 How Much? CALORIE LEVELS Foods 1800 2000 2200 2400 2600 2800 3000 3200 6 oz 7 oz 8 oz 9 oz 10 oz 2½ C 3 C 3 C 3½ C 4 C 4 C 1½ C 2 C 2 C 2½ C Milk 3 C 3 C Meat & Beans 5 oz 5½ oz 6½ oz 7 oz Oils 5 tsp 6 tsp 7 tsp 8 tsp 10 tsp 11 tsp 195 267 290 362 410 426 512 648 Grains Veggies 2½ C Fruits Extra calories

STEP 6 Next: Use your calorie level to find the recommended daily amounts of food you should eat from each food group. Circle your recommended daily amounts CALORIE LEVELS Foods 1800 2000 2200 2400 2600 2800 3000 3200 6 oz 7 oz 8 oz 9 oz 10 oz 2½ C 3 C 3 C 3½ C 4 C 4 C 1½ C 2 C 2 C 2½ C Milk 3 C 3 C Meat & Beans 5 oz 5½ oz 6½ oz 7 oz Oils 5 tsp 6 tsp 7 tsp 8 tsp 10 tsp 11 tsp 195 267 290 362 410 426 512 648 Grains Veggies 2½ C Fruits Extra calories

Step 7 Now take your recommended daily amounts from each of the food groups in Step 6 SERVING SIZE EXAMPLES Grains: ½ cup – 4 oz measuring cup Veggies: 1 Cup of veggies----fist size Fruits: 1 Cup of fruit or medium sized fruit--tennis ball Milk: 1½ oz cheese— 6 dice Meat & Beans: 3 oz meat—deck of cards Oils: 1 tsp—tip of the thumb Extra cals: Read the food label for calories per serving

STEP 7 Enter your food group totals from STEP 3 in the space under “What I ate” EXAMPLE: WHAT I ATE! Grain: 4 oz Veggies: ½ cup Fruits: 1 cup Milk: 2 cups Meat & Beans: 3 oz Oils 0 tsp Extra calories: 0 calories

STEP 8 Now What? Look at your results from STEP 7 (from the “Where I Stand” column) If you are: JUST RIGHT!– Yeah! Your pyramid is balanced! Congratulations to you for getting the nutrients, calories and variety your “one and only body” needs for growth, health and performance!

STEP 8 Look at your results from STEP 7 Are you Too LOW-Grains: High in fiber and nutrients. Veggies: Fiber helps your body eliminate waste. Fruits: Vitamin C is an antioxidant which may help to prevent disease. Milk: Calcium for strong bones and teeth. Meat & Beans: Zinc and protein are needed for growth and body cell repair. Oils: It is important for optimal health to use a variety of oils/fats in your diet.

STEP 8 Look at your results from STEP 7 Are you Too HIGH -Eating too much from one food group may cause your body to: n Gain weight from too many calories n Fall short on needed nutrients from other food groups

STEP 9 Goal setting time Find the food groups from STEP 7 where you scored TOO HIGH or TOO LOW What can you do to boost your body’s health and performance through your eating plan?

STEP 9 Goal setting time Create some goals you can live with. . Example: “To increase my daily amounts of the milk group I will choose a milk food for breakfast” Write down two goals for yourself__________

STEP 9 Goal setting time Roadblocks: Identify possible “roadblocks” that might prevent you from obtaining your goals. Example: “I have no time to prepare and eat breakfast in the morning” Roadblocks: _________

STEP 9 Goal setting time My plan: Make a plan to break through those roadblocks so you can be successful! Example: “Eat cheese, crackers and banana on the way to school or make a yogurt, fruit cereal parfait the night before so it’s ready to eat in the morning” My Plan: ____________

STEP 10 Helpful Tips! Go ahead and be the best that you can be! BOOST YOUR: Calcium Fluids Iron Weight Loss Grades Performance Understanding Weight Gain

STEP 10 A Reality check Are you? n Considering taking a nutrition supplement? n Considering a vegetarian diet? n Considering a fad diet? n Considering your body?

Take care of your “ONE AND ONLY BODY” It’s the only one you have!