1. “ideal” diet
what does it look like?

2. *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*

3. 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*

4. 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

5. 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

6. 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)

7. 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)

8. 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.

9. 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”?

10. Diet #1: paleo diet

11. DIET #2: high protein – low carb diet

12. Diet #3: “typical American diet”