5 Find Your Balance Between Food and Physical Activity Be active at least 30 minutes most days of the week.Children should be active 60 minutes every day or most days a week.
6 = 1 cup/ 1oz = 1 serv. = 1serv Servings Daily: 6 ounces Major Nutrient: Carbohydrates, FiberServing: 1 oz = 1 slice bread, 1 cup dry cereal, or ½ cup pasta or riceTips: eat at least 3 oz of whole grains each day= 1 cup/ 1oz= 1 serv.= 1serv
7 Major Nutrient: Vitamins, Fiber =1 cup= ½ cupServings Daily: 2 ½ cupsMajor Nutrient: Vitamins, FiberServing: ½ cup of chopped cooked or raw, 1 cup leafyTips: Eat more dark greenand orange vegetables,eat more dry beansand peas= ½ cup
8 Major Nutrient: Vitamins, Fiber =1 cup eachServings Daily 2 cupsMajor Nutrient: Vitamins, FiberServing: 1 medium piece of fruit = 1 cup½ cup raw or canned¾ cup of 100% juiceTips: eat a variety of fruit,go easy on juices (water it down)=1/2 cup each
9 Oils Know your fats Servings Daily: 6 teaspoons / Sparingly Major Nutrient: FatTip: Watch for it in foods such as nuts, olives, mayonnaise, saladdressingTip: Use canola, olive, peanut, soybean, corn safflower or unflower oilTip: Make most of your fat sources from fish, nuts and vegetable oils.Tip: Limit solid fats such as butter and shortening
10 Major Nutrient: Minerals, Protein Servings Daily 3 cupsMajor Nutrient: Minerals, ProteinServing 1 oz cheese or 1 cup milk/yogurtTips: go low-fat or fat free, it you can’tconsume milk, choose other calcium sources= 1oz
11 Servings Daily: 5 ½ ounces Major Nutrient: Protein = 3 ozServings Daily: 5 ½ ouncesMajor Nutrient: ProteinServing: 1 oz meat = 1 egg = 1 T peanut butter = ¼ cup cooked beans = ½ oz nuts or seedsTips: choose low fat or leanmeats, bake, broil or grill.Vary protein.= 3oz.What do vegetarian’s eat?
12 What your plate should look like unbalancedbalanced
15 1. Get adequate nutrients within the calorie needs Caloric BreakdownCarbohydrates: %Fat: No more than 30%Protein: %Average American eats too much fat, sugar, calories & sodiumAverage American doesn’t eat enough fiber.
16 2. Manage weight, balance food intake with exercise output