Orange – grains Green – vegetables Red – fruits Yellow – fats and oils Blue – milk and dairy products Color this in as homework, with the serving goals listed.
Eat a variety of foods Have foods from every color, every day Eat less of some foods and more of others Eat less of the foods from the skinny bands and more from the larger bands
Depends on your AGE, GENDER, ACTIVITY LEVEL DAILY Estimates: Grains – 5-6 oz. (whole grain is best) Vegetables – 2 – 2 ½ cups Fruits – 1 ½ cups Milk/ Dairy – 3 cups (calcium rich foods) Meats, Bean, Fish, and Nuts/Protein – 5 oz
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.
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.
Proteins (meat, fish, poultry, milk, cheese, eggs) Help build, repair, and maintain body cells and tissues Carbohydrates (starches, grains, potatoes) Provide energy and fiber Fiber 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 skin Saturated 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 body Unsaturated 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 functions Helps body use other nutrients, store & use energy, & fight infection Minerals (Calcium, Fluoride, Iron, Potassium) Elements needed in small amounts for sturdy bones & teeth, healthy blood, & regular elimination of waste Water Regulates body functions & carries nutrients to body cells; aids in digestions, removes wastes, & control of body temperature Need 8 glasses a day; lost through perspiration and urine
Ounce Size of walnut Tablespoon Size of thumb Cup Size of your fist ½ cup Size of tennis ball 3 oz serving Size of deck of cards
1. Plan a balanced meal based on foods you like 2. Compare your chosen foods to the Food Guide Pyramid 3. Check vitamins & minerals 4. Check 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!!!
Go when you are NOT hungry Go during off-peak times After work hours, 5-7 pm, and weekend mornings are peak Make a list and use it Plan better for what you are going to cook Avoid going back to the market for a forgotten item Eat healthier and avoid reaching for something on impulse Save money by not grabbing foods that arent on the list Plan and buy enough food to last until the next shopping trip Plan recipes to make for the week Pick the best market for you Seafood selection, bakery, double coupons, organic, sales, etc
aka Nutrition Facts Printed on all packaged foods & are posted near produce, meats, poultry, fish Labels allow you to compare different foods to see how they differ in fat, calories, protein, and other ingredients Smart shoppers are careful about health food claims on packages Ex. Reduced fat = required to have less fat than the regular version; doesnt mean low in fat
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 nutrient Low sodium: one serving has 140 milligrams or less Low fat: one serving contains 3 grams of fat or less Reduced (ex. Reduced fat): one serving has 25% less fat Light: one serving has 50% less fat or 1/3 fewer calories than regular version
Unit 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.
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 seeand buythings that are not on the list Coupons Check for coupons online Dont use a coupon to justify buying the product; often coupons are for expensive brands; store brand could be cheaper Use them for items you would only NORMALLY buy Organize coupons in a binder or coupon book labeled with categories Price Book Use 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 youll know the best prices and be able to stock up so you never pay the regular price. Sale Ad/Flyer for store & other stores
Farmers market or Co-op Fresh, local, supports neighbors, in season only Convenience Stores Charge higher prices; if only picking up milk its great! Supermarkets Typically have everything you need; fluctuating prices Wholesale clubs/warehouse clubs Buy in bulk; requires membership No store will have the best buy on everything you want!
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