Eating Right Every Day

 Your food and physical activity choices each day affect your health—how you feel today, tomorrow, and in the future.

The NEW Food Pyramid
Grains Vegetables Fruit
Oils
Milk Meats& Beans

The NEW Food Pyramid has no general recommendations.
This pyramid is a personal dietary tracker.
What does this mean??
This means you must put in your age, sex, and activity level to figure out how much of each food type you should be consuming.
The next slides are examples of a 14 year old
Female with an activity level of less than 30 minutes a day.

 You will need to alter your calorie intake based on your activity level and age.
 If you are moderately active (exercise 2-3 times a week) you will need more fuel (calories)
 If you are Vigorously active (vigorous exercise/activity you will need sufficiently more calories)
 To figure your individual needs go to Mypyramid.gov
 Reminder these slides are general. For more specific go to the website

Fruit
 Apples, Strawberries, Grapes,
Cantaloupe,Peaches,
Raisins,Pineapple, etc.
 2 cups
 Tips:
 Keep a bowl of whole fruit on the table, counter, or in the refrigerator.
 Refrigerate cut-up fruit to store for later.
 Buy fresh fruits in season when they may be less expensive and at their peak flavor.

Vegetables
 Carrots, broccoli, Green beans, Peas,
Cucumber, Lettuce, etc.
 2.5 Cups
 Tips:
 Buy fresh vegetables in season . They cost less and are likely to be at their peak flavor.
 Stock up on frozen vegetables for quick and easy cooking in the microwave.
 Buy vegetables that are easy to prepare.
Pick up pre-washed bags & pre-cut veggies.
 Vary your veggie choices to keep meals interesting.
 Try crunchy vegetables, raw or lightly steamed.

 Beef, Lamb, Chicken, Eggs, Tofu, Soy Beans, Almonds,
Nuts, Salmon, Crab, Shellfish, etc.
 5.5 Ounces
 Tips:
 Buy skinless chicken parts, or take off the skin before cooking.
 Trim away all of the visible fat
 Choose and prepare foods without high fat sauces or gravies.
 Broil, grill, roast, poach, or boil meat, poultry, or fish instead of frying.

 fat-free (skim), low fat (1%), reduced fat (2%), whole milk, cheddar , mozzarella, Swiss cheeses, yogurt
 3 Cups
 Tips:
 Include milk as a beverage at meals. Choose fat-free or low-fat milk.
 Add fat-free or low-fat milk instead of water to oatmeal and hot cereals
 Top cut-up fruit with flavored yogurt for a quick dessert.
 Make fruit-yogurt smoothies in the blender.

Bread and Pasta Group
 Brown Rice, cornbread, corn tortillas,couscous, crackers, flour tortillas, grits, popcorn, oatmeal
 6 Ounces
 Tips:
 Try a whole-grain snack chip, such as baked tortilla chips.
 Popcorn, a whole grain, can be a healthy snack with little or no added salt and butter.
 For a change, try brown rice or whole-wheat pasta.
 Try an unsweetened, whole grain ready-toeat cereal

Fats, Oils, and Sweets



Snacks
 Are eaten in between meals to satisfy your body’s need for energy. It also helps curve the hunger in between meals.
 Snacks should be between 180-200 calories
 You should have two snacks per day.
• Between breakfast and lunch
• Between lunch and dinner

Don’t even Bring in the Gym!
Good snacks/Meals

Conclusion
 Your food and physical activity choices each day affect your health
6 ounces
2.5 cups
2 cups
3 cups
5.5 ounces

Eat Well and Stay Healthy!
 Not only eat well but you need to exercise in order to be healthy!!!
 Physical activity simply means movement of the body that uses energy.
 Examples of Exercise: Walking, gardening, briskly pushing a baby stroller, climbing the stairs, playing soccer, or dancing the night away.
 For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes a day.

 Five groups of essential nutrients:
• Carbohydrates
• Protein
• Fats
• Vitamins
• Minerals

 major source of energy in our diet and is also the preferred fuel in our body
 Carbohydrate can be divided into three main types: sugars (including monosaccharides and disaccharides), starch, and dietary fibers.
 Sugar, syrup and honey are rich in monosaccharides or disaccharides; cereals and root vegetables are rich in starch; whole grain cereal and its products, vegetable and fruit are main source of dietary fiber.
 Want to stay away from simple sugars found in sweets!

 Essential for growth and body repair
 Also is a back-up reserve of energy for the body
 Meat, milk, eggs and legumes are rich in protein

 It is also known as triglycerides, a class of lipids.
 It is a concentrated energy source.
 It can mainly be divided into saturated fat, monounsaturated fat and polyunsaturated fat
 Fat is mainly found in cooking fats and oils, butter, margarine, salad dressings, fried foods and high fat animal products.
 Excessive fat intake, especially saturated fat, has been linked to major health problems, such as increased risks of heart diseases, obesity and certain types of cancers.

 are organic (carbon-containing) compounds that the body requires in small amounts but cannot manufacture.
 Vitamins provide no calories and cannot be used as fuel. Instead, they function as metabolic regulators that govern the processes of energy production, growth, maintenance, and repair.

 are inorganic compounds, (they don't contain carbon) that serve a variety of functions in the body.
 Some, such as calcium and phosphorus, are used to build bones and teeth. Others are important components of hormones, such as iodine in thyroxine. Iron is essential for the formation of hemoglobin, the oxygen-carrier within red blood cells.
 Minerals are classified into two groups, based on the body's need. Major minerals are needed in amounts greater than 100 mg per day. Calcium, phosphorus, magnesium, sodium, and chloride fall into this category.
Minor minerals, or trace elements, are needed in amounts less than 100 mg per day. Iron, zinc, selenium, copper, and iodine are minor minerals.