1. The New Food Guide Pyramid

2. The Old Food Pyramid

4. The Old Food Pyramid

5. MyPyramid.gov

6. Grains: Bread,Cereal,Rice,& Pasta
Based on one ounce
1 slice of bread
1 oz ready to eat cereal
½ cup cooked cereal
½ cup rice
½ cup pasta

7. Vegetables 1 cup raw leafy vegetables, lettuce and spinach
½ cup cut up raw vegetables
½ cup cooked vegetables
¾ cup or 6oz. vegetable juice

8. Fruit
1 medium piece of raw fruit, apple, banana, orange or peach, for example
½ cup cut-up raw fruit
½ cup canned fruit (not in sugar syrup)
¾ of fruit juice (100% juice)

9. Milk
1 cup milk or yogurt
1 ½ oz. natural cheese ( ie. cheddar or swiss)
2 oz. processed cheese ( ie. American)

10. Meat & Beans Meat, Poultry, Fish, Dried Beans, Eggs & Nuts
2-3 oz. cooked, lean meat, poultry or fish
1 ounce of meat equals
½ cup cooked beans or
1 egg or
2 Tablespoons peanut butter

11. Fats, Oils & Sweets Use limited TIPS
Make most of your fat sources from fish, nuts & vegetable oils
Limit solid fats like butter, margarine, shortening & lard
Keep saturated fats, trans fats, & salt low
Choose food & beverages low in added sugars

12. Physical Activity Find your balance between food and physical activity
Stay within your daily calorie needs
Be physically active for 30 minutes most days
60 minutes of physical activity needed to prevent weight gain
Children and teenagers should be physically active of 60 minutes most days

13. Diet Related Illnesses
Heart disease
Hypertension
Diabetes
Type I & Type II
Osteoporosis
Obesity
Stroke
Cancer

14. Heart Disease

15. Heart Disease The number 1 killer of men and women Prevention Steps
Stop smoking ( DON’T START!!)
Reduce consumption of fat especially saturated fat
Reduce consumption of cholesterol
Achieve and maintain desirable body weight
Reduce intake of salt/sodium
Increase exercise
Return to Stroke

16. Hypertension

17. Hypertension High blood pressure AKA The Silent Killer
Prevention Steps
Reduce sodium
Weight control
Increase physical activity
Alcohol in moderation
Add calcium rich foods
Increase of magnesium, potassium &
vitamin C

18. Diabetes
The body is unable to handle carbohydrates normally
Type I
about 10% of total cases
Used to be called juvenile diabetes
Caused by genetics, viral infection, other diseases or toxins
Type II
About 90% of total cases
Used to be called adult onset
Obesity worsens insulin resistance
Incidence increases with age
Now occurring in children

19. Diabetes
Affected areas
Risk factors

20. Diabetes Prevention Steps Weight control & Exercise
To control diabetes
Balanced diabetic diet
High in complex carbohydrates
Provides enough fiber
Low in saturated fat
Not too high in protein
Increase and maintain exercise
Take necessary medicine to control glucose level

21. Osteoporosis

22. Osteoporosis AKA Brittle bone disease Prevention steps
Adequate calcium during preteen and teen years
Need vitamin D to absorb calcium
Exercise with impact to build bone
Muscle strengthening promotes bone growth
Strong muscles improves balance to help prevent falls
Calcium and vitamin D supplements as you age
No smoking
Alcohol in moderation

23. Stroke

24. Stroke Blood clot to the brain or hemorrhage Prevention steps
Same as for Heart Disease

25. Cancer
Colon cancer

26. Cancer Prevention steps Do Not Smoke High fiber diet
Diet low in saturated fat
Diet low in smoked and charbroiled foods
Eat foods containing Vitamin C and beta-carotene
Eat plenty of cruciferous vegetables such as broccoli, brussels sprouts, cabbage, cauliflower, greens and bok choy

27. Obesity

28. Obesity Well balanced diet Diet high in complex carbohydrates
Diet low in saturated fat
Increase exercise

29. The Deadly Quartet Type II diabetes Obesity
High blood cholesterol (high LDL)
Hypertension

30. You Are What You Eat.

31. Healthy Foods and Active Lifestyle Can Be Fun