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the FOOD Pyramid Steps to a healthier you Its New! The new MyPyramid was designed to help you make healthy eating choices every day! Video:

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Presentation on theme: "the FOOD Pyramid Steps to a healthier you Its New! The new MyPyramid was designed to help you make healthy eating choices every day! Video:"— Presentation transcript:

1

2 the FOOD Pyramid Steps to a healthier you

3 Its New! The new MyPyramid was designed to help you make healthy eating choices every day! Video: http://www.mypyramid.gov/global_nav/media_animation- presentation_eng_pc.html http://www.mypyramid.gov/global_nav/media_animation- presentation_eng_pc.html

4 The Food Pyramid Steps to a healthier you GRAINSVEGETABLESFRUITSOILSMILKMEAT & BEANS

5 Food Intake Patterns Calorie Level 1,0001,2001,4001,6001,8002,0002,2002,4002,6002,8003,0003,200 Fruits 1 cup 1.5 cups 2 cups 2.5 cups Vegetables 1 cup1.5 cups 2 cups 2.5 cups 3 cups 3.5 cups 4 cups Grains 3 oz4 oz5 oz 6 oz 7 oz8 oz9 oz10 oz Meat and Beans 2 oz3 oz4 oz5 oz 5.5 oz6 oz6.5 oz 7 oz Milk 2 cups 3 cups Oils 3 tsp4 tsp 5 tsp 6 tsp 7 tsp8 tsp 10 tsp11 tsp Discretionary calorie allowance 165171 132195267290362410426512648

6 Be active at least 30 minutes most days of the week. Children should be active 60 minutes every day or most days a week. Find Your Balance Between Food and Physical Activity

7 Servings Daily: 6 ounces Major Nutrient: Carbohydrates, Fiber Serving: 1 oz = 1 slice bread, 1 cup dry cereal, or ½ cup pasta or rice Tips: eat at least 3 oz of whole grains each day = 1 cup/ 1oz = 1 serv. = 1serv

8 Servings Daily: 2 ½ cups Major Nutrient: Vitamins, Fiber Serving: ½ cup of chopped cooked or raw, 1 cup leafy Tips: Eat more dark green and orange vegetables, eat more dry beans and peas = ½ cup =1 cup = ½ cup

9 Servings Daily 2 cups Major Nutrient: Vitamins, Fiber Serving: 1 medium piece of fruit = 1 cup ½ cup raw or canned ¾ cup of 100% juice Tips: eat a variety of fruit, go easy on juices (water it down) =1 cup each =1/2 cup each

10 Oils Know your fats Servings Daily: 6 teaspoons / Sparingly Major Nutrient: Fat Tip: Watch for it in foods such as nuts, olives, mayonnaise, salad dressing Tip: Use canola, olive, peanut, soybean, corn safflower or unflower oil Tip: Make most of your fat sources from fish, nuts and vegetable oils. Tip: Limit solid fats such as butter and shortening

11 Servings Daily 3 cups Major Nutrient: Minerals, Protein Serving 1 oz cheese or 1 cup milk/yogurt Tips: go low-fat or fat free, it you cant consume milk, choose other calcium sources = 1oz

12 Servings Daily: 5 ½ ounces Major Nutrient: Protein Serving: 1 oz meat = 1 egg = 1 T peanut butter = ¼ cup cooked beans = ½ oz nuts or seeds Tips: choose low fat or lean meats, bake, broil or grill. Vary protein. o What do vegetarians eat? = 3oz. = 3 oz

13 What your plate should look like unbalancedbalanced

14 Sample Menu http://www.mypyramid.gov/downloads/sample_menu. pdf http://www.mypyramid.gov/downloads/sample_menu. pdf

15 The Dietary Guidelines

16 1. Get adequate nutrients within the calorie needs Caloric Breakdown Carbohydrates: 55-60% Fat: No more than 30% Protein: 10-15 % Average American eats too much fat, sugar, calories & sodium Average American doesnt eat enough fiber.

17 2. Manage weight, balance food intake with exercise output

18 3. Be physically active each day

19 4. Choose a variety of fruits, vegetables, whole grains and fat free or low fat milk products daily.

20 5. Monitor your intake of fats Watch for naturally occurring invisible fat in foods such as avocados, olives, milk, eggs, etc…

21 6. Choose carbohydrates wisely Choose fruits, vegetables and whole grains. Limit sugar.

22 7. Watch your intake of sodium What can too much salt/sodium do to your body? Can cause high blood pressure and heart disease. Where does it hide? In prepared foods (frozen, canned, etc.)

23 8. If you drink alcohol do so in moderation

24 9. Keep food safe to eat You Are What You Eat.

25 Nutrients – Energy Producing Carbohydrates Provides Energy Protein Builds and Repairs Body Tissue Fat Insulation, Protection, Reserve Energy

26 Nutrients – non energy producing Vitamins Assists in the biochemical reactions related to the metabolic process Minerals Skeletal structure Water Hydration, most essential to life Fiber Digestion of food


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