1. Steps to a healthier you
the
FOOD
Pyramid
Steps to a healthier you
EQ: What is the proper way to eat healthy?

2. Achieving a Balanced Diet
Eating Right Every Day
Achieving a Balanced Diet
Use the Food Guide Pyramid as you select foods.
Remember these guidelines:
Eat at least the minimum number of servings from 5 food groups
Choose low-fat and lean options
Have a colorful plate
Know what a single serving is
Limit intake of fats, oils, and sweets
Average 2,000 calorie diet

3. The Old Food Pyramid

4. The Food Pyramid Steps to a healthier you
Grains
Vegetables
Fruit
Milk
Meat and Beans

5. What’s on the pyramid Grains, Fruits, Vegetables, Milk and Meat/beans
5 food groups
Grains, Fruits, Vegetables, Milk and Meat/beans
Oils, fats, and sweets should be used sparingly
Physical activity impacts how much your calorie intake needs to be.

6. New Pyramid One size doesn't fit all.
MyPyramid offers personalized eating plans, interactive tools to help you plan and assess your food choices, and advice to help you.
Now personalized to YOU based upon
Age
Gender
Weight
Height
Physical activity

7. Examples
A 15 year old male, 5 feet 9 inches tall, 150 pounds, physically active less than 30 minutes a day.)
Grains - 9 ounces
Vegetables cups
Fruits 2 cups
Milk - 3 cups
Meat/Beans ounces
A 15 year old female, 5 feet 4 inches tall, 120 pounds, physically active less than 30 minutes a day.
Grains - 6 ounces
Vegetables cups
Fruits – 1.5 cups
Meat/Beans - 5 ounces
*** Complete a personalized plan for yourself, print and turn in for extra credit on quiz!

8. Grains Make half of your grains whole
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
Whole grain bread
oatmeal
brown rice
Refined grains
Are milled, a process that removes the bran and germ.
Done to give grains a finer texture and improve shelf life
But it also removes dietary fiber, iron, and many B vitamins.
Ex: white bread, white rice
Most refined grains are enriched. This means certain B vitamins and iron are added back.
Fiber is not added back in

9. Vegetables Vary your veggies
Any vegetable or 100% vegetable juice.
Raw or cooked; fresh, frozen, canned, or dried/dehydrated
Vegetables are organized into 5 subgroups, based on their nutrient content.
Dark green vegetables: spinach, broccoli, dark green leafy lettuce
Orange vegetables: carrots, pumpkin, sweet potatoes
Dry beans and peas: black beans, black-eyed peas, kidney beans, soy beans
Starchy vegetables: corn, green peas, lima beans, potatoes
Other vegetables: beets, brussels sprouts, cabbage, celery, cucumbers

10. Some commonly eaten fruits are:
Fruits Focus on fruits
Any fruit or 100% fruit juice
Fresh, canned, frozen, or dried
Some commonly eaten fruits are:
Oranges, apples, bananas, berries, grapes

11. Oils Know your fats
Oils - Fats that are liquid at room temperature, like the vegetable oils used in cooking, come from many different plants and from fish.
Ex: canola oil, olive oil, soybean oil, sunflower oil
Solid fats are fats that are solid at room temperature and come from many animal foods.
They also are the worst because they contain more saturated fats and/or trans fat.
Ex: butter, chicken fat, pork fat (lard), stick margarine
A number of foods are naturally high in oils, like: nuts, olives, and some fish
Most Americans consume enough oil in the foods they eat.
Limit the intake of oils/fat as much as possible

12. Milk Get your calcium rich foods
All fluid milk products
Foods made from milk that retain their calcium content are part of the group,
If they have little to no calcium, such as cream cheese, cream, and butter, they are not.
Most milk group choices should be fat-free or low-fat.
Examples
All fluid milk, puddings made with milk, frozen yogurt, ice cream, hard natural
cheeses, cheddar, mozzarella, swiss

13. Meat and Bean Go lean on protein
Meat, poultry, fish, and dry beans or peas, eggs, nuts, and seeds
Dry beans and peas are part of this group as well as the vegetable group.
Most meat and poultry choices should be lean or low-fat.
Fish, nuts, and seeds contain healthy oils

14. Influence on Diet Diet influenced by: cultural background
socioeconomic status
time
Usually make choices from familiar foods served at home

15. American Diet Fatty foods – hamburgers and french fries
Sugars – sweets, milkshakes, soft drinks
Sodium – potato chips
Avoid: Fast Food and “Junk food”
Junk food - A high-calorie food that is low in nutritional value.
Moderation is the key when dealing with unhealthy things
Within reasonable limits
One serving size is usually smaller than what you think
1 gram of fat = about 9 calories

16. Snacking – good or bad? Not all snacking is bad
Some eat small amounts of food through the day, instead of big meals
Needs to be healthy snacking
Dangers with snacking
Adds extra calories to diet
Non-nutritious foods
Late at night

17. Food Additives
Substances intentionally added to food either directly or indirectly
Maintain or improve nutritional quality
Maintain quality and freshness
Aid in the processing or preparation of food
To make food more appealing and tasteful

18. The Nutrition Food Label
Serving Sizes
Calories from Fat
% Daily Value, 2,000 calorie diet
Fat
Cholesterol
Sodium
Carbohydrates
Protein
Vitamins and Minerals

19. What counts as a one serving?
1 slice of bread
½ cup cooked cereal, rice, pasta
1 medium whole fruit
¾ cup of juice
½ cup of cooked vegetables
3 ounces cooked meat (size of a deck of cards)

20. Find your balance between food and physical activity (Left off notes, need to add into yours please!)
● Be sure to stay within your daily calorie needs.
● Be physically active for at least 30 minutes most days of the week.
● About 60 minutes a day may be needed to prevent weight gain.
● For sustaining weight loss, at least 60 to 90 minutes a day may be required.
● Children and teenagers should be physically active for 60 minutes every day, or most days.

21. Determining your Calorie Needs
Basal Metabolic Rate (BMR)
The rate at which your body burns food and nutrients to perform normal, minimal bodily functions at rest.
Females = 1,200 calories per day
Males = 1,500 calories per day
Sedentary Person - very little activity - add calories per day
Average Person - moderate activity - add about 1,000 calories per day
Extremely active person - add from 1,800 to 3,800 calories per day

22. Nutrition Fallacies
Consuming extra protein will lead to greater or faster strength development.
Excess protein in diet is stored in the form of fat .
Taking vitamin supplements will give you more energy.
Vitamins assist body in using nutrients to provide you with energy, excess does nothing
Take salt tablets if you perspire a lot.
Your normal diet supplies you with enough, and the body learns to conserve salt so you do not lose to much in your sweat.
Drink a sports drink after exercise.
Only small amounts of minerals are loss in sweat and can be replaced with food.
meant for endurance sports
Drink caffeine to improve athletic performance.
Does stimulate central nervous system and tends to increase alertness