Presentation on theme: "Steps to a healthier you"— Presentation transcript:
1 Steps to a healthier you theFOODPyramidSteps to a healthier youEQ: What is the proper way to eat healthy?
2 Achieving a Balanced Diet Eating Right Every DayAchieving a Balanced DietUse the Food Guide Pyramid as you select foods.Remember these guidelines:Eat at least the minimum number of servings from 5 food groupsChoose low-fat and lean optionsHave a colorful plateKnow what a single serving isLimit intake of fats, oils, and sweetsAverage 2,000 calorie diet
4 The Food Pyramid Steps to a healthier you GrainsVegetablesFruitMilkMeat and Beans
5 What’s on the pyramid Grains, Fruits, Vegetables, Milk and Meat/beans 5 food groupsGrains, Fruits, Vegetables, Milk and Meat/beansOils, fats, and sweets should be used sparinglyPhysical 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 uponAgeGenderWeightHeightPhysical activity
7 ExamplesA 15 year old male, 5 feet 9 inches tall, 150 pounds, physically active less than 30 minutes a day.)Grains - 9 ouncesVegetables cupsFruits 2 cupsMilk - 3 cupsMeat/Beans ouncesA 15 year old female, 5 feet 4 inches tall, 120 pounds, physically active less than 30 minutes a day.Grains - 6 ouncesVegetables cupsFruits – 1.5 cupsMeat/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 grainsWhole grain breadoatmealbrown riceRefined grainsAre milled, a process that removes the bran and germ.Done to give grains a finer texture and improve shelf lifeBut it also removes dietary fiber, iron, and many B vitamins.Ex: white bread, white riceMost 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/dehydratedVegetables are organized into 5 subgroups, based on their nutrient content.Dark green vegetables: spinach, broccoli, dark green leafy lettuceOrange vegetables: carrots, pumpkin, sweet potatoesDry beans and peas: black beans, black-eyed peas, kidney beans, soy beansStarchy vegetables: corn, green peas, lima beans, potatoesOther vegetables: beets, brussels sprouts, cabbage, celery, cucumbers
10 Some commonly eaten fruits are: Fruits Focus on fruitsAny fruit or 100% fruit juiceFresh, canned, frozen, or driedSome commonly eaten fruits are:Oranges, apples, bananas, berries, grapes
11 Oils Know your fatsOils - 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 oilSolid 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 margarineA number of foods are naturally high in oils, like: nuts, olives, and some fishMost 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 productsFoods 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.ExamplesAll fluid milk, puddings made with milk, frozen yogurt, ice cream, hard naturalcheeses, cheddar, mozzarella, swiss
13 Meat and Bean Go lean on protein Meat, poultry, fish, and dry beans or peas, eggs, nuts, and seedsDry 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 statustimeUsually make choices from familiar foods served at home
15 American Diet Fatty foods – hamburgers and french fries Sugars – sweets, milkshakes, soft drinksSodium – potato chipsAvoid: 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 thingsWithin reasonable limitsOne serving size is usually smaller than what you think1 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 mealsNeeds to be healthy snackingDangers with snackingAdds extra calories to dietNon-nutritious foodsLate at night
17 Food AdditivesSubstances intentionally added to food either directly or indirectlyMaintain or improve nutritional qualityMaintain quality and freshnessAid in the processing or preparation of foodTo make food more appealing and tasteful
18 The Nutrition Food Label Serving SizesCalories from Fat% Daily Value, 2,000 calorie dietFatCholesterolSodiumCarbohydratesProteinVitamins and Minerals
19 What counts as a one serving? 1 slice of bread½ cup cooked cereal, rice, pasta1 medium whole fruit¾ cup of juice½ cup of cooked vegetables3 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 dayMales = 1,500 calories per daySedentary Person - very little activity - add calories per dayAverage Person - moderate activity - add about 1,000 calories per dayExtremely active person - add from 1,800 to 3,800 calories per day
22 Nutrition FallaciesConsuming 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 nothingTake 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 sportsDrink caffeine to improve athletic performance.Does stimulate central nervous system and tends to increase alertness