Calorie A unit of heat energy – or – the amount of energy in food. Energy: the ability for the body to function. 3,500 calories = 1 lb. of body weight 1 GRAM = about the weight of a raisin. 1 GRAM of protein or carbs = 4 calories 1 GRAM of fat = 9 calories 1 GRAM of alcohol = 7 calories

THE FOOD GROUPS Bread, Rice, Cereal Group Fruit Group Vegetable Group Meat, Fish, Egg, Nut Group Milk Yogurt, Cheese, (dairy) Group A BALANCED DIET: contains the proper amounts of calories, nutrients & fibers

What are some Things to Remember when Selecting Food? Eat a variety of foods Choose a colorful diet Low sugar High fiber Whole grains Lots of veggies Be willing to try new or different things!

RED – contains lycopene and anthocyanins PICK A COLORFUL DIET Phytochemicals are plant chemicals that have protective or disease preventive properties. RED – contains lycopene and anthocyanins Prevents DNA damage, reduces cancer risks, heart attack, stroke and diabetes. Improves skin quality.

ORANGE/YELLOW – contains alpha and beta carotene PICK A COLORFUL DIET ORANGE/YELLOW – contains alpha and beta carotene Reduce risk for some cancers, heart disease. Protects skin against sun and pollution. Promotes eye and joint health. mango tangerine papaya peach nectarine

GREEN – contains indoles, sulforaphane & isothiocyanate PICK A COLORFUL DIET GREEN – contains indoles, sulforaphane & isothiocyanate Compounds that stimulate cancer deactivating enzymes. Aids in tissue healing, provides digestive enzymes, boosts immune system Collard Kale Bok Choi Cabbage

PURPLE – contains anthocyanins and resveratol PICK A COLORFUL DIET PURPLE – contains anthocyanins and resveratol antioxidants - inhibits blood clot formation. Reduces risk of Alzheimer’s, boosts memory, protects cells, reduces cancer risks

WHITE – contains allicin and quercetin PICK A COLORFUL DIET WHITE – contains allicin and quercetin Helps prevent tumor formation in stomach and colon. Helps lower cholesterol, keeps bones strong, reduces inflammation. endives

History of USDA’s Food Guidance Food for Young Children 1992 1916 1940s 1970s USDA has had a long history with food guidance dating back into the early 20th century. Looking back over this history, many different food guides have been used. They represented health and nutrition concerns of the time when they were introduced. For example, In the 1940’s the wartime food guide promoted eating foods that provided the vitamins and minerals needed to prevent deficiencies. In the 1950’s-1960’s the 7 food groups were simplified into a “Food for Fitness” guide, which was commonly called “The Basic Four.” By the later 1970’s, concerns about dietary excess lead USDA to issue “The Hassle-Free Daily Food Guide,” which included a “caution” group of fats, sweets, and alcohol. All of these food guides preceded the introduction of the original Food Guide Pyramid in 1992. NOTE TO PRESENTER: The food guides pictured above are-- 1916: Food for Young Children 1940s (1946): National Food Guide (commonly called “The Basic Seven”) 1950s-1960s (1956): Food for Fitness—A Daily Food Guide (commonly called “The Basic Four”) 1970s (1979): Hassle-Free Guide to a Better Diet 1992: Food Guide Pyramid 2005: MyPyramid 2005 1950s-1960s

1992 Food Pyramid

2005 FOOD PYRAMID

www.mypyramid.gov

NEW FOOD PLATE

2011

1 portion of cheese = four dice That's a 1-cup serving of dairy.

Meats: 3 ounces or 3 slices Protein 3 oz. chicken breast – 197 calories Meats: 3 ounces or 3 slices 1 oz. of almonds – 111 calories Nuts or Seeds: 1 ounce or handful

Rice or Grains: ½ cup (cooked) is considered an ounce 1 portion of pancake or waffle = the size of a CD That's a 1-ounce serving of grains. Rice or Grains: ½ cup (cooked) is considered an ounce

1 cup of broccoli – 36 calories Vegetables: 1 cup cooked or raw Veggies 1 cup of broccoli – 36 calories Vegetables: 1 cup cooked or raw

One medium apple – 65 calories Whole fruits: size of baseball

Sugar Increase risk… Cavities Heart disease Diabetes (type 2) Cancer Dangers How to reduce it Increase risk… Cavities Heart disease Diabetes (type 2) Cancer Damages immune system Overweight/obesity Know hidden names Don’t buy it Read labels Small portions No soda/juice More fruit/veggies Less white bread