1. The New Food Pyramid Senior Health - Bauberger

3. Grains Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. You should eat at least 3 ounces of whole grain bread, cereal, rice, or pasta every day. Grains are divided into 2 subgroups, whole grains and refined grains. –Whole grains contain the entire grain kernel: whole-wheat flour oatmeal brown rice –Refined grains have been milled, removing the bran and germ. This is done to improve their shelf life, but it removes fiber, iron, and vitamins: white flour white bread white rice

4. Any vegetable or 100% vegetable juice counts as a member of the vegetable group. Vegetables are organized into 5 subgroups: –Dark green- broccoli, romaine lettuce, spinach… –Orange vegetables- squash, carrots, pumpkin… –Dry beans & peas- black beans, lima beans, lentils… –Starchy vegetables- corn, green peas, potatoes… –Other vegetables- artichoke, asparagus, eggplant… Vegetables

5. Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. Avoid fruit juices with a lot of added sugar. Try to eat a wide variety. Fruits

6. Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Some common oils are canola oil, corn oil, and olive oil. Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats. Oils from plant sources (vegetable oil) do not contain any cholesterol. A few plant oils, including coconut oil and palm kernel oil, are high in saturated fats and are considered to be solid fats. Solid fats are solid at room temperature, like butter and shortening. Some common solid fats are: –Butter, beef fat, chicken fat, pork fat (lard), stick margarine, shortening Make most of your fat sources from fish, nuts, and vegetable oils. Oils

7. All fluid milk products and many foods made from milk are considered part of this food group. Foods made from milk that retain their calcium content are part of the group. Most milk group choices should be fat-free or low-fat. For those who are lactose intolerant, lactose-free and lower-lactose products are available. These include hard cheeses and yogurt. Also, enzymes can be added to milk to lower the lactose content. Calcium-fortified items such as soy beverages or orange juice may provide calcium, but may not provide the other nutrients found in milk and milk products. Milk

8. All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. Dry beans and peas are part of this group as well as the vegetable group. Most meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry. Baking, broiling, and grilling are the healthiest preparation methods. Meats and Beans

9. For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes a day. Children & teens should be active for at least 60 minutes a day. Moderate physical activities include: –Walking briskly (about 3 ½ miles per hour) –Hiking –Gardening/yard work –Dancing –Bicycling (less than 10 miles per hour) Vigorous physical activities include: –Running/jogging (5 miles per hour) –Bicycling (more than 10 miles per hour) –Swimming (freestyle laps) –Walking very fast (4 ½ miles per hour) –Heavy yard work, such as chopping wood Exercise

10. You can use your discretionary calorie allowance to: –Eat more foods from any food group than the food guide recommends. –Eat higher calorie forms of foods—those that contain solid fats or added sugars. Examples are whole milk, cheese, sausage, biscuits, sweetened cereal, and sweetened yogurt. –Add fats or sweeteners to foods. –Eat or drink items that are mostly fats, caloric sweeteners, etc. such as candy and soda Discretionary Calories