3 Understanding Food Guide Orange – grainsGreen – vegetablesRed – fruitsYellow – fats and oilsBlue – milk and dairy productsColor this in as homework, with the serving goals listed.
4 Food pyramid message Eat a variety of foods Have foods from every color, every dayEat less of some foods and more of othersEat less of the foods from the skinny bands and more from the larger bands
5 How much do I need to eat? Depends on your AGE, GENDER, ACTIVITY LEVEL DAILY Estimates:Grains – 5-6 oz. (whole grain is best)Vegetables – 2 – 2 ½ cupsFruits – 1 ½ cupsMilk/ Dairy – 3 cups (calcium rich foods)Meats, Bean, Fish, and Nuts/Protein – 5 oz
6 Why do I need to know this? What you eat affects the way you look and feel.Reaching for your best level of health is called wellness.Food is your source of energy for physical and mental activities.Eating healthy protects you from illness.
7 Nutrients are… Released from food during digestion. Digestion is the process of breaking down food into a form the body can use.Absorbed into the bloodstream and carried to cells to do their work.Affect body processes such as heartbeat, blood flow, breathing…In turn affecting how you feel and how much energy you have.Lack of nutrients causes health problems.
8 The nutrient team Proteins (meat, fish, poultry, milk, cheese, eggs) Help build, repair, and maintain body cells and tissuesCarbohydrates (starches, grains, potatoes)Provide energy and fiberFiber adds bulk to help food move through digestive system to eliminate waste.Fats (animal & plant sources)Provide energy & supply essential fatty acids for normal growth and healthy skinSaturated fat: animal products; too much can cause increased risk of heart disease (meats, egg yolks, cheese, butter)Produces cholesterol, a waxy substance that clogs arteries in your bodyUnsaturated fats: plant products; generally liquid at room temp (vegetable oil, olive oil, canola oil)Vitamins (A, B, Thiamine, Riboflavin, C, D, E, K)Needed in small quantities to help regulate body functionsHelps body use other nutrients, store & use energy, & fight infectionMinerals (Calcium, Fluoride, Iron, Potassium)Elements needed in small amounts for sturdy bones & teeth, healthy blood, & regular elimination of wasteWaterRegulates body functions & carries nutrients to body cells; aids in digestions, removes wastes, & control of body temperatureNeed 8 glasses a day; lost through perspiration and urine
9 Portion sizes Ounce Tablespoon Cup ½ cup 3 oz serving Size of walnut Size of thumbCupSize of your fist½ cupSize of tennis ball3 oz servingSize of deck of cards
10 Meal planning Plan a balanced meal based on foods you like Compare your chosen foods to the Food Guide PyramidCheck vitamins & mineralsCheck your list to see what other foods you need to eat a balanced diet.My tip: choose a variety of foods that have lots of color!!!
11 Smart supermarket shopping tips Go when you are NOT hungryGo during off-peak timesAfter work hours, 5-7 pm, and weekend mornings are peakMake a list and use itPlan better for what you are going to cookAvoid going back to the market for a forgotten itemEat healthier and avoid reaching for something on impulseSave money by not grabbing foods that aren’t on the listPlan and buy enough food to last until the next shopping tripPlan recipes to make for the weekPick the best market for youSeafood selection, bakery, double coupons, organic, sales, etc
12 Food label lingo aka Nutrition Facts Printed on all packaged foods & are posted near produce, meats, poultry, fishLabels allow you to compare different foods to see how they differ in fat, calories, protein, and other ingredientsSmart shoppers are careful about health food claims on packagesEx. Reduced fat = required to have less fat than the regular version; doesn’t mean low in fat
13 Helpful food label terms Healthy: food is low in fat (especially saturated fat or trans fat, which have been linked to heart disease), & has limited amounts of cholesterol & sodium.Free (ex. Sugar free): the food contains only a tiny amount of fat, saturated fat, sodium, sugar, cholesterol, or calories per serving.Good source: one serving provides 10%-19% of total daily needs for specific nutrientLow sodium: one serving has 140 milligrams or lessLow fat: one serving contains 3 grams of fat or lessReduced (ex. Reduced fat): one serving has 25% less fatLight: one serving has 50% less fat or 1/3 fewer calories than regular version
15 Unit pricingUnit pricing tells you the cost per pound, quart, or other unit of weight or volume of a food package.Where do I find it?It is usually posted on the shelf below the food. The shelf tag shows the total price (item price) and price per unit (unit price) for the food item.How do I find the best buy ?Unit prices tell you the cost of one unit, such as an ounce.Find unit price labels on the shelf edge right under the package.Use unit prices to compare costs of different brands of the same food.Unit pricing makes it easy to compare the prices of different sizes of the same brand.Use unit prices to compare different forms (such as fresh, canned, or frozen) of the same food.Choose the food that has the lowest price per unit to save money.
17 Shopping tools Your LIST! Organize your list according to the store layout. This will help keep you focused. When you get distracted, you are more likely to be tempted to see—and buy—things that are not on the listCouponsCheck for coupons onlineDon’t use a coupon to justify buying the product; often coupons are for expensive brands; store brand could be cheaperUse them for items you would only NORMALLY buyOrganize coupons in a binder or coupon book labeled with categoriesPrice BookUse a price book to find real deals. This simple system helps you monitor the prices of frequently purchased products. Make your own price book:Find or buy a small address book or notebook.Write down the product name, package size, price, store and date.Compare the written prices to advertised specials. After a few weeks you’ll know the best prices and be able to stock up so you never pay the “regular price.”Sale Ad/Flyer for store & other stores
18 No store will have the best buy on everything you want! where do I buy?Farmers market or Co-opFresh, local, supports neighbors, in season onlyConvenience StoresCharge higher prices; if only picking up milk it’s great!SupermarketsTypically have everything you need; fluctuating pricesWholesale clubs/warehouse clubsBuy in bulk; requires membershipNo store will have the best buy on everything you want!
19 Spend smart strategies Make a "Go To" list of your family's favorite meals and the ingredients you need for them. Buy those ingredients when they are on sale.Supply and demand is an old rule, but it's true. When there's a lot of something, it's cheaper. Buy foods, especially fresh fruits and vegetables, when they are in season.When you plan ahead for healthy snacks, you're less likely to reach for the bag of chips when you're hungry.To ensure a healthy diet make sure your meal plans include something from each food group: Fruit, Vegetable, Meat, Bread, Dairy.Iowa State University Extension 2010