Making Good Food Choices http://www.choosemyplate.gov/

What Influences Food Choices? Hunger vs Appetite Natural need to eat (and not starve) Desire to eat Emotions Stress, anger, happy, sad, boredom, etc. Environment Family & friends Culture & Ethnic Background Religion, Heritage Convenience & Cost Where you live, lifestyle, income Advertising

Food Guide Pyramid The US Federal Government created a food pyramid to be a guide to healthy living It gives recommendations for Eating healthy Regular exercise

Make Half Your Plate Fruits & Veggies Fruit Group Vegetable Group Any fruit or 100 % fruit juice counts Fruits may be Fresh, canned, frozen, or dried Whole, cut-up, or pureed 1 ½ to 2 cups of fruit daily Any vegetable or 100% vegetable juice counts Veggies may be Raw or cooked Fresh, frozen, canned, or dried/dehydrated Whole, cut-up, or mashed 2 ½ to 3 cups of veggies daily

Make Half Your Grains Whole Grains Refined Grains Whole-wheat flour Cracked wheat Oatmeal Whole cornmeal Brown rice White flour White bread White rice Daily Requirement: 3 or 4 “ounce equivalents” http://www.choosemyplate.gov/food-groups/grains_counts_table.html

Protein Foods All foods made from meat, poultry, seafood, beans and peas, eggs, soy products, nuts, and seeds Include at least 8 oz of cooked seafood a week Vegetarian Choices: eggs, beans and peas, nuts, nut butters, soy products (tofu, tempeh, etc.) Select a variety of protein foods to improve health benefits Daily Requirement 5 – 6 “ounce equivalents” http://www.choosemyplate.gov/printpages/MyPlateFood Groups/ProteinFoods/food-groups.protein-foods-counts.pdf

Dairy & Oils Milk & Milk Products Daily Requirement – 3 cups Includes calcium fortified soymilk Does not include cream cheese, cream, butter Daily Requirement – 3 cups Fats that are liquid at room temperature Not a food group Provide essential nutrients Daily allowance – 5 or 6 teaspoons

Empty Calories Calories from solid fats and/or added sugars Add calories to food, but few or no nutrients Solid Fats – solid @ room temp Beef fat, butter, shortening Added Sugars – sugars & syrups that are added when foods or beverages are processed or prepared Daily limit – 160 or 265 Calories