1. GRAINS “Make half your grains whole” 2 subgroups of the grain group: WHOLE & REFINED -Most Americans consume enough grains but few are whole grains

2. WHOLE GRAINS - Contain the entire grain kernel Whole wheat bread (buns, wraps, rolls, etc) Brown rice Oatmeal Popcorn Wheaties and other whole wheat cereals Triscuits and other whole wheat crackers *** 1 st INGREDIENT IS WHOLE WHEAT

3. REFINED GRAINS -Processed -Pros – finer texture, longer shelf life -Cons – removes fiber, iron and vitamin B MOST: Pizzaswhite bread Pretzelswhite sandwich buns and rolls Pastaswhite rice Noodlescorn flakes Crackers Cornbread Tortillas

4. Serving sizes 1 oz = 1 slice of bread 1 6” tortilla 1 4½” pancake 1 small muffin 1 cup of cereal 3 cups popcorn 1 ‘mini’ bagel (1 large bagel=4oz.) ½ cup cooked oatmeal ½ cup cooked rice ½ cup cooked pasta – spaghetti, macaroni, noodles

5. VEGETABLES “Vary your veggies” 5 subgroups: dark green, orange, starchy, dry beans and peas, other It is not necessary to eat vegetables from each subgroup daily, but WEEKLY

6. DARK GREEN VEGETABLES Broccoli Collard greens Dark green leafy lettuce Romaine lettuce Spinach Turnip greens

7. ORANGE VEGETABLES Carrots Pumpkin Sweet potatoes Squash

8. Dry beans and peas Starchy vegetables Black beans Black-eyed peas Lima, pinto, soy, garbanzo (chickpeas) and kidney beans Split peas Corn Green peas Potatoes

9. Other Vegetables Asparagus Beets Brussel sprouts Cabbage Cauliflower Celery Cucumbers Eggplant Green or red peppers Iceburg lettuce Mushrooms Onions Tomatoes

10. Serving sizes 1 cup = -1 cup cooked -2 cups raw (salad) -2 large celery stalks -1 whole large tomato ARE YOU EATING ENOUGH???

11. FRUITS “Vary your fruit” Eat a variety of fruit Fresh, frozen, canned, dried GO EASY ON FRUIT JUICES

12. Serving Sizes 1 cup = ½ large apple1 cup of: 1 small appleapplesauce 1 large orange100% fruit juice 1 large peachgrapes 1 medium pearsliced bananas 8 large strawberriesdiced fruit cocktail 1 small watermelon wedgediced cantaloupe ½ cup dried fruit

13. MILK “Low-fat or fat-free” Foods made from milk that retain their calcium content are part of this group Foods made from milk that have little to no calcium (cream cheese, cream, butter) are not 4 subgroups: -milk, milk-based desserts, cheese, yogurt

14. Serving sizes MOST AMERICANS NEED 3 CUPS/DAY 1 cup = -8oz milk -half-pint milk -1 regular container of yogurt (8oz) -2 ounces American cheese (2-3 slices)

15. MEAT & BEANS “Go lean with protein” Bake, broil, or grill it Meats, poultry (chicken and turkey), eggs, nuts & seeds, fish

16. Serving sizes 1 oz. = -1 ounce cooked lean beef (ground beef – meatballs, spaghetti, tacos) -1 egg -1 tablespoon peanut butter -2 tbsp. hummus -1 oz. cooked chicken or turkey (without skin) -1 sandwich slice of turkey ________________________________________________________ *1 small steak = 3½ -4 ounces *1 small chicken breast = 3 ounces *1 small hamburger = 2-3 ounces *1 can tuna (drained) = 3-4 ounces

17. CALORIES Units used to measure energy ***how much energy in a food can be used by the body OR stored in body fat*** 3,500 calories = 1 lb. lost or gained To maintain body weight, a person needs to take in 10 calories per pound of body weight.

18. ENERGY BALANCE Energy in – Energy out = Change in fat ________________________________________________________ Food energy taken in (calories) minus Energy spent by the body (calories) equals Change in fat stores (calories) 4,000 – 3,000 = 1,000 (Fat stored) 2,500 – 3,500 = -1,500 (Fat burned) FAT CELLS ARE NEVER LOST, THEY ONLY SHRINK IN SIZE!!!!!!

19. PHYSICAL ACTIVITY Time Depends on Intensity Higher intensity activities require less time spent. Lower intensity activities require more time spent. ****ADOLESCENTS NEED AT LEAST ONE HOUR OF MODERATE TO VIGOROUS PHYSICAL ACTIVITY EVERY DAY****

20. INTENSITIES Low-Intensity 60 minutes Walking slowly Light stretching Slow treading water Moderate Intensity 30-60 minutes Walking briskly Mowing lawn Scrubbing floors Washing windows Weight lifting

21. VIGOROUS 20-30 minutes Jogging Running Moving furniture Swimming laps Tennis Basketball