“ideal” diet what does it look like?

*Think of diet as your daily food intake vs. a way to lose weight* What does “diet” mean? *Think of diet as your daily food intake vs. a way to lose weight*

5 food groups to focus on Vegetables Fruits Grains Protein foods Dairy Before you eat, think about what goes on your plate or in your cup or bowl *the amount you need to eat of each group depends on your age, sex, and level of physical activity – however, there are key tips for each food group*

Vegetables & fruits “super foods” Your diet will never be ideal if you don’t eat your veggies & fruits Make half your plate fruits and vegetables Eat a variety of colors Different colors = different vitamins/minerals

grains Make at least half your grains whole. Grains are divided into 2 subgroups, Whole Grains and Refined Grains Whole grains: whole-wheat flour, oatmeal, whole cornmeal, brown rice Refined grains: white flour, white bread, white rice

Protein foods Vary your protein choices Meats, poultry, eggs, beans/peas, nuts & seeds, Seafood, & soy products are all protein foods Start with a lean choice of meat: skinless chicken, round steaks & roasts, pork tenderloin, lean ground beef, turkey breast, etc. Keep it lean: avoid frying, don’t add fats (gravies/sauces) *You don’t have to eat meat in order to get protein Eggs, beans, legumes, soy products, tofu

dairy Choose low-fat or fat-free dairy products Milk, milk-based desserts (ice cream, frozen yogurt), soy milk, cheese, yogurt are all considered dairy In order to be considered dairy food needs to be made from milk & retain its calcium (i.e. butter, cream, cream cheese would be considered fats/oils not dairy) *Don’t have to consume milk to get calcium & vitamin D Soy products, almond milk, coconut milk, cashew milk, dark green veggies

What to avoid/eat less of Solid fats: fats that are solid at room temperature Found in Butter, meat fat, margarine, shortening, partially hydrogenated oil *Oils are more healthy: oils are liquid at room temperature – they are not a food group but they do provide essential nutrients Canola oil, corn oil, olive oil, sunflower oil, soybean oil, etc. Added sugars Choose foods and drinks with little or no added sugars Found in soft drinks, juices with added sugars, candy, baked goods, cereals with lots of sugar, Bottled tomato sauces, etc. Salt (sodium) Look for sodium in foods you buy Found in processed meats, canned products, frozen meals, snack foods, etc. **go to the following webpage & look at how people in the U.s. eat Now compared to the past & to other countries http://www.nationalgeographic.com/what-the-world-eats/ *What are people in the u.s. eating the most & what are they eating the least?

Look at the following diets With your group look at your assigned diet & answer the following questions: Is the diet an “ideal” diet? *IDEAL MEANS THE DIET FOLLOWS ALL THE RECOMMENDED GUIDELINES* 2) What is the diet lacking? 3) What is excessive in the diet? 4) How could the diet be more “ideal”?

Diet #1: paleo diet

DIET #2: high protein – low carb diet

Diet #3: “typical American diet”