BELLRINGER
What is the difference between saturated and unsaturated
fats?
Unit Test: Sept 14th
NUTRITION
“YOU ARE WHAT YOU EAT!”
NUTRITION
GUIDELINES…..
PAST, PRESENT, AND
FUTURE???
1940’S BASIC SEVEN
• Foundation diet for
nutrient adequacy
• Included daily number
of servings needed
from each of seven
food groups
• Lacked specific
serving sizes
• Considered complex
1956 - 1970S: FOOD FOR FITNESS, A
DAILY FOOD GUIDE (BASIC FOUR)
• Foundation diet
approach—goals for
nutrient adequacy
• Specified amounts
from four food groups
• Did not include
guidance on
appropriate fats,
sugars, and calorie
intake
1979: HASSLE-FREE
DAILY FOOD GUIDE
• Developed after the
1977 Dietary Goals for
the United States
were released
• Based on the Basic
Four, but also
included a fifth group
to highlight the need
to moderate intake of
fats, sweets, and
alcohol
1984: FOOD WHEEL- A PATTERN
FOR DAILY FOOD CHOICES
• Total diet approach
• Included goals for both
nutrient adequacy and
moderation
• Five food groups and
amounts formed the
basis for the Food Guide
Pyramid
• Daily amounts of food
provided at three calorie
levels
• First illustrated for a Red
Cross nutrition course as
a food wheel
1992: FOOD GUIDE PYRAMID
• Total diet approach—goals
for both nutrient adequacy
and moderation
• Developed using consumer
research, to bring
awareness to the new food
patterns
• Illustration focused on
concepts of variety,
moderation, and proportion
• Included visualization of
added fats and sugars
throughout five food groups
and in the tip
• Included range for daily
amounts of food across
three calorie levels
2005: MYPYRAMID FOOD
GUIDANCE SYSTEM
• Introduced along with
updating of Food Guide
Pyramid food patterns for the
2005 Dietary Guidelines for
Americans, including daily
amounts of food at 12 calorie
levels
• Continued “pyramid” concept,
based on consumer research,
but simplified illustration.
Detailed information provided
on website “MyPyramid.gov”
• Added a band for oils and the
concept of physical activity
• Illustration could be used to
describe concepts of variety,
moderation, and proportion
2011: MYPLATE
•
Introduced along with
updating of USDA food
patterns for the 2010 Dietary
Guidelines for Americans
•
Different shape to help grab
consumers’ attention with a
new visual cue
•
Icon that serves as a
reminder for healthy eating,
not intended to provide
specific messages
•
Visual is linked to food and
is a familiar mealtime
symbol in consumers’
minds, as identified through
testing
•
“My” continues the
personalization approach
from MyPyramid
10 TIPS TO A GREAT PLATE
1. Balance Calories
2. Enjoy your food, but eat less
3. Avoid oversized portions
4. Foods to eat more often
Vegetables, Fruits, Whole grains, and fat-free or low fat dairy products
5. Make half your plate fruits and vegetables
6. Switch to fat-free or low-fat (1%) milk
7. Make half your grains whole grains
8. Foods to eat less often
Cut back on foods high in solid fats, added sugars, and salt
9. Compare sodium in foods
10. Drink water instead of sugary drinks
10 TIPS FOR HEALTHY MEALS
1. Make half you plate veggies and fruits
2. Add lean protein
3. Include whole grains
4. Don’t forget the dairy
5. Avoid extra fat
6. Take your time
7. Use a smaller plate
8. Take control of your food
9. Try new foods
10. Satisfy your sweet tooth in a healthy way
FOOD
GROUPS
WHOLE GRAINS
Grains used in their intact forms, with all of their edible parts
included.
Bread, cereal, rice, and pasta.
At least half the day’s grain foods should be whole grains.
Oatmeal, popcorn, brown rice and whole-grain breads and
cereals are best choices.
Health Benefits:
• Reduce risk of heart disease, reduce constipation, and help
with weight management.
“GREAT GRAINS” ARTICLE
What does the whole in whole grain mean?
What are the three parts of a grain?
What part do refined grains contain?
Why do you have to be careful with breads that boast names
such as “7-grain” or “11-grain”?
VEGETABLES
Subgroups:
•
•
•
•
•
Dark green – Broccoli, romaine lettuce, spinach
Orange and deep yellow – squash, carrots, sweet potatoes
Dry beans and peas – Soy beans, split peas
Starches – green peas, potatoes, lima beans
Other – Cabbages, celery, cucumbers, mushrooms, onion,
peppers, tomatoes
Health Benefits:
• Reduce risk for heart disease, protect against certain types of
cancer, reduce risk of obesity and diabetes, and are useful in
helping to lower calorie intake.
FRUITS
Whole fruits and fruit juices offer vitamins and minerals
Whole fruits and cut-up pieces of fruit also offer fiber
Health Benefits:
• Reduce risk for heart disease, protect against certain types of
cancer, reduce risk of obesity and diabetes, and are useful in
helping to lower calorie intake.
DAIRY
Milk products are rich in calcium and other bone-building
nutrients
Health Benefits:
• Reduce the risk of osteoporosis, reduce risk of cardiovascular
disease and type 2 diabetes and is important for bone health
PROTEIN FOODS
Meat, Beans, Eggs, Nuts and seeds
• Lean or low-fat meats, fish and poultry
Contribute protein and iron
Health Benefits:
• Vital for health and maintenance of your body. Need to
choose foods from this groups that are low in saturated fat.
OILS
Should be used sparingly because they are high in calories.
Salad dressings, mayonnaise, margarine and oils
HOW MANY SERVINGS
PER DAY?
Active Female Teen
Active Male Teen
Calories
2,200
3,200
Fruits
2 cups
2 ½ cups
Vegetables
3 cups
4 cups
Grains
7 ounces
10 ounces
Meat and Beans
6 ounces
7 ounces
Milk
3 cups
3 cups
Oils
6 teaspoons
11 teaspoons
Extras – solid fat &
added sugars
290 calories
650 calories
DAILY INTAKE PLATE
On the myplate design your food intake for the day.
Draw the foods that you would eat during breakfast, lunch
and dinner.
Make sure you are getting all the servings for each food
group.
Write serving size and totals on back
Neatness – 3
All food groups – 6
All serving size – 6