1. 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

2. 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

3. 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!

4. 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.

5. 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

6. 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

7. 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

8. 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

9. 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

10. 1992 Food Pyramid

12. 2005 FOOD PYRAMID

14. NEW FOOD PLATE

15. 2011

16. 1 portion of cheese = four dice That's a 1-cup serving of dairy.

17. 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

18. 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

19. 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

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

21. 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