Presentation on theme: "A Guide to Healthy Eating"— Presentation transcript:
1 A Guide to Healthy Eating By. Melanie WittenbergerAudience: anyone trying to improve their Diet and overall health.
2 Say goodbye to the Food Pyramid! After 20 years the USDA has decided to change the pyramid to a platePyramid was very confusing- obesity epidemic.Emphasizes portion size and the fact that most of your plate should be fruits and vegetables.Simple and easy to follow.For more information, read on or visit!
3 Make sure to make at least half of your grains whole!! Any food made from wheat oats, barley, cornmeal, rice or other cereal grain.2 subgroups- refined and wholeProvide many nutrients that are vital for health.Whole grains help with weight loss.Important in keeping a healthy digestive system.Make sure to make at least half of your grains whole!!
4 How much do we need daily? Adults- 6-8 oz. a dayChildren- 3 to 5 oz. a dayMost Americans don’t consume enough whole grains.
5 Tips to eating more whole grains Substitute whole wheat bread for white breadBrown rice for white riceUse whole wheat flour or oat flour in recipes such as pancakesConsider oats or a whole grain breading for chicken, fish and other dishes.Try popcorn with little to no butter as a healthy whole grain snack!
6 VegetablesMay be raw, cooked, fresh, frozen, canned or dried and dehydrated.Organized into 5 subgroups.Starchy – corn, potatoesDark Green- romaine, spinachRed and Yellow- carrots, tomatoesBeans and Peas- black beans, snap peasOther Vegetables- cauliflower, onions
7 How much do we need daily? 3 to 5 servings a day!Make half your plate fruits and vegetables!Vary veggies to keep meals interesting!
8 Tips to help you eat more vegetables! Buy fresh veggies in season- peak flavor, cost lessStock up on frozen vegetables- for easy prep for any mealInclude chopped veggies into pasta sauces and dishes.Try a main dish salad for lunch- easy on the dressing.Keep a bowl cut up veggies around at all time to snack on.Order a veggie pizza!
9 Remember! Make half your plates fruits and veggies! Any fruit or 100 percent fruit juice counts as part of the fruit groupReduces risks of chronic diseasesProtect against certain cancersCan help aid in weight lossRemember! Make half your plates fruits and veggies!
10 Adults- 1 and a half to 2 cups How much should we eat?Children- 1 to 2 cupsAdults- 1 and a half to 2 cups
11 Tips to eat more fruits Keep a bowl of fruit out in the open Buy fruits that are dried, frozen or canned so you always have them on hand.Cut up fruit into your yogurt or cerealTry mandarin apples, strawberries or mandarin oranges in salads!As a snack, spread peanut butter on apple slices
12 Dairy Most Dairy choices should be fat free or low fat (1%) Linked to improved bone healthReduced risk of type 2 diabetes, cardiovascular disease and high blood pressure
13 How much should we eat? Children- 2 to 3 cups Adults- 3 cups Nutrients include- Vitamin D, Calcium, Potassium and protein.
14 Tips for making smart choices! Include milk or soymilk at mealsAsk for fat free skim milk in your coffee or latteHave fat free or low- fat yogurt as a snackMake vegetable dip with yogurt!
15 Choose lean or low-fat meat and poultry! Protein Food GroupMeat, Poultry, Seafood, Beans and Peas, processed soy products, nuts, seeds.Proteins function as building blocks for bones, muscles, cartilage, skin and bloodInclude B vitamins, such as iron which helps carry O2 to bloodNuts and seeds lower heart disease.Choose lean or low-fat meat and poultry!
16 How much is needed? Children- 5 to 61/2 ounces Adults- 5 to 6 ounces It is important to eat 8 ounces of seafood a week!We are rich in Omega 3 fatty acids that lower the risk of heart disease!
17 Wise Choices for Protein Keep it lean! Trim off fat and skin before cooking.Vary your protein choicesChoose beans and peas as a main entrée- Black bean enchiladas or chili!Choose unsalted nuts as a snackVegetarians can get enough protein as long as the variety and amounts of food are adequate. Beans, peas, nuts and soy products are all great options.
18 Limiting OilsOils are not a food group, but they do provide essential nutrients.* Only a small amount of oils are recommended.Oils from plant and nut sources are the best for you!Try to pick oil products, such as salad dressing, butter and mayo with no Trans fat.Contain essential fatty acids!
19 Drink a glass of water before a meal to feel fuller faster! Water makes up about 60 percent of your weight!You lose water constantly, even through breathing! That is why its important to replenish.Flushes toxins out of vital organs, can help control weight, carries nutrients to cells, keeps ears, nose and throat tissues moist.The 8x8 rule!Drink up!Drink a glass of water before a meal to feel fuller faster!
20 Physical Activity! Get Moving! Benefits! Control your weight Reduce risk of cardiovascular disease, type 2 diabetes and some cancers.Strengthen muscles and bonesHelp mental strength and moodIncrease length of lifeAdults- 2 ½ hours a week (moderate exercise)Kids (age 6-17) mins or more a day.