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The Food Pyramid. Food Pyramid (Old Version) Food Pyramid (New Version)

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Presentation on theme: "The Food Pyramid. Food Pyramid (Old Version) Food Pyramid (New Version)"— Presentation transcript:

1 The Food Pyramid

2 Food Pyramid (Old Version)

3 Food Pyramid (New Version)

4 What’s Different? Made of colorful, vertical bands of differing sizes Represent the different food groups needed Orange: Grains Green: Vegetables Red: Fruits Yellow: Oils Blue: Dairy Purple: Meat and Beans

5 Need 6-11 servings per day Eat whole grains Be careful when adding sugar and fats Eat at least 3 ounces of whole grain foods everyday!

6 Eat Whole Grains Look for these ingredients: Brown rice Bulgar Graham flour Oatmeal Whole grain corn Whole oats Whole wheat One ounce equals one serving One “ounce equivalent” equals: ▲ ½ cup cooked rice, cooked pasta or cooked cereal ▲ 1 cup of ready-to- eat cereal ▲ 1 slice of bread

7 Need 2-4 serving per day Whole fruits are usually higher in fiber Count only 100 percent fruit juice as fruit Good source of vitamins, minerals, and phytochemicals “plant chemicals”

8 Fruits Made Easy Keep fruit in easy reach Buy in season Keep supply on hand Pre cut or pre-packaged fruits Dried fruits are easy to store and carry Try cool fruit like frozen 100% juice bars

9 Vegetables Need 3-5 servings per day Good sources of vitamins and minerals Different vegetables provide different nutrients Eat more dark green vegetables, orange vegetables, or dry beans and peas Low in calories and fat No cholesterol Rich in potassium, may decrease bone loss

10 Vegetables Made Easy Buy in season Keep supply on hand (canned, fresh, or frozen) Pick easy to prepare vegetables Serve/eat salads more Add to meal to add color Add vegetables to common foods-soups, casseroles, pizza

11 Need 2-3 servings per day Skim milk and low fat yogurt are lower in fat 1 cup of milk equals one serving Choose low fat or fat free products

12 Got Dairy? Dairy Uses: Lactose Intolerant: Use milk with hot and cold cereal Use milk with cream soups Have yogurt as a snack or dessert Add low-fat cheese to casseroles or vegetables Choose lactose-free alternatives Consume the enzyme lactase before eating dairy Try calcium-fortified or alternative calcium consuming foods Consider calcium supplement

13 Need 2-3 servings per day Trim fats off of meat, trim off chicken skin, drain fat from meat Broil, roast, or boil these foods instead of frying them Vary protein choices by adding more nuts, beans, and seeds

14 Protein Portions All of the following count as meat and bean “ounce equivalents”: 1 ounce of meat, poultry or fish ¼ cup of cooked dry beans 1 egg 1 tablespoon of peanut butter ½ ounce of nuts or seeds

15 How to Prepare Lean Meats Skip or reduce breading on meats, poultry and fish. Skip or reduce high-fats sauces or gravies added to meats Prepare beans and peas without adding extra fat Use dry beans or peas as a main dish or side dish with meals Eat nuts as a snack or to replace other proteins in dishes.

16 Use sparingly Go easy on fats and sugars Eat lower fat foods

17 Know Your Fats Make most of your fat sources from fish, nuts and vegetable oils. Limit solid fats such as butter and shortening

18 Oils ▲ Oils: Source of essential fatty acids and major source of vitamin E ▲ High in “mono” and “poly” unsaturated fats (more heart healthy) ▲ Low in “saturated” fats ▲ Solid fats contain saturated fats and may contain “trans” fats. ▲ Trans fats are less heart healthy than “mono” and “poly” fats.

19 Common Oils Olive Canola Vegetable Soybean Corn Sunflower Grapeseed Walnut FDA requires companies to list “trans” fat on label Oils high in mono and polyunsaturated fats are recommended Vegetable and nut oils do not contain cholesterol

20 More Good Eating Habits Emphasize fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. Include lean meats, poultry, fish, beans, eggs, and nuts. Eat foods low in saturated fats, trans fats, cholesterol, salt, and added sugars. Diabetes Food Pyramid suggests getting the bulk of your calories from fruits, vegetables, whole grains, and low-fat dairy products.

21 Daily Recommendations Girls 14-18 years old Boys 14-18 years old Meat: 5 oz equivalents Grains: 6 0z /3 0z whole Dairy: 3 cups Fruits: 1 ½ cups Vegetables: 2 ½ cups Fats: 5 teaspoons Meat: 6 oz equivalents Grains: 7 oz / 3 ½ whole Dairy: 3 cups Fruits: 2 cups Vegetables: 3 cups Fats: 6 teaspoons

22 Diabetic Food Guide Lines

23 Exercise Be active at least 30 minutes every day or most days in a week. Children should be active at least 60 minutes every day or most days in a week. Alternatives to working out: shopping, cleaning your room, dancing, washing the car, or mowing the lawn


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