EATING AND GOOD HEALTH
• Poor eating habits can lead too: heart disease,
high blood pressure, diabetes, and some
forms of cancer
• Developing good eating habits at a young age
can reduce your chances for future health
risks.
• Using Food Pyramid and Dietary Guidelines
can help make healthful eating choices
everyday.
DIETARY GUIDELINES FOR
AMERICANS
Nine suggestions:
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Aim for Fitness
• Aim for a healthy weight
• Be physically active everyday
•
Build a Healthy Base
• Let the Pyramid guide your food choices
• Choose a variety of grains daily, especially whole grains
• Choose a variety of fruits and vegetables daily
• Keep food safe to eat
• Choose Sensibly
• Choose a diet that is low in saturated fat and cholesterol and moderate in total fat
• Choose beverages and foods to moderate your intake of sugars
• Choose and prepare foods with less salt
• These are guidelines consider what you eat over time-not just in one day
• These are suggested guidelines for people 2 and over
• Not for infants and young children, their eating requires different food intake
HEALTHY WEIGHT AND PHYSICAL
ACTIVITY
•
The best weight is not necessarily the lowest weight you can be
•
Healthy weight depends on:
Age
Height
Gender
How much comes from fat or bone, muscle, or other lean tissue ( most preferred
is muscle)
• Family history of weight-related problems
• Good nutrition + physical activity = healthy weight
• Concerned about weight? Talk to a health professional to help you identify your
healthy weight range
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GRAINS, FRUITS, AND VEGETABLES
Good sources of:
• Carbohydrates
• Fiber
• Vitamins
• Minerals
How can you get more of these nutritious foods?
 Eat a bran muffin and have a glass of orange juice in the morning
 Get extra veggie toppings on your pizza
 Eat vegetable or fruit salad
 Choose whole grain side dishes- rice or pasta
LOW FAT, SATURATED FAT, AND
CHOLESTEROL
• Fat is important in supplying energy and other
body functions
• Eating fat is a good idea
• Eating too much fat can lead to obesity- being
seriously overweight due to excess body fat
• High-fat diet can also be linked to heart
disease and some cancers
MODERATE SUGARS
Sugar can not be completely avoided.
Some sugar is fine
You do NOT need large amounts of sugar
Eating too many sugary foods ( ice cream,
candy, cereals) can limit other nutritious foods
• Gaining weight is a possibility
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MODERATE SALT AND SODIUM
• Most Americans eat more salt and sodium than we
need.
• Salt and sodium are added to many processed foods
• Its important to check food labels for sodium content
of foods like: canned soup, snack foods, and frozen
pizza
• Sodium does help the body keep a balance of fluids
and regulate blood pressure
• But too much sodium can be linked to high blood
pressure
MY FOOD PLATE
THE FOOD GROUPS
Grain Group: Make half your grains whole
● Eat at least 3 oz. of whole-grain cereals, breads,
crackers, rice, or pasta every day
● 1 oz. is about 1 slice of bread, about 1 cup of
breakfast cereal, or 1/2 cup of cooked rice, cereal,
or pasta
Vegetable Group: Vary your veggies
● Eat more dark green veggies like broccoli, spinach,
and other dark leafy greens
● Eat more orange vegetables like carrots and
sweet potatoes
● Eat more dry beans and peas like pinto beans,
kidney beans, and lentils
Fruit Group: Focus on fruits
● Eat a variety of fruit
● Choose fresh, frozen, canned, or dried fruit
● Go easy on fruit juices
THE FOOD GROUPS
Milk Group: Get your calcium-rich foods
● Go low-fat or fat-free when you choose milk, yogurt,
and other milk products
● If you don’t or can’t consume milk, choose lactose free
products or other calcium sources such as
fortified foods and beverages
Meat and Bean Group: Choose low-fat or lean meats and poultry
● Bake it, broil it, or grill it
● Vary your protein routine — choose more fish, beans,
peas, nuts, and seeds
HOW MANY SERVINGS?
• Fruit Group: should provide 4 daily servings, or
2 cups.
• Vegetable Group: should provide 5 servings, or
2.5 cups.
• Grain Group : should provide 6 ounceequivalents (1 ounce-equivalent means 1
serving), half of which should be whole grains.
• Meat and Beans Group: should provide 5.5
ounce-equivalents or servings.
• Milk Group: should provide 3 cups/servings.
• Oils: should provide 24g or 6 teaspoons.
WHAT COUNTS AS A SERVING?
•
Milk, Yogurt, and Cheese Group:
• 1 cup of milk
• 1 ½ oz. ripened cheese
• 2 oz. processed cheese
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Vegetable Group
• 1 cup leafy raw vegetables (lettuce, spinach)
• ½ cup of other vegetables (cooked or raw)
• ¾ cup of vegetable juice
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Meat, Poultry, Fish, Dry Beans, Eggs, Nuts Group
• 2 to 3 oz. of cooked lean meat, poultry ,or fish
• 1 cup cooked dry beans
• 2 Tbsp. peanut butter- equivalent to 1 oz. of meat
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Fruit Group
• 1 orange, apple, banana, or pear
• ½ cup chopped, cooked, or canned fruit
• ¾ cup of fruit juice
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Bread, Cereal, Rice, and Pasta Group:
• 1 slice of bread
• ½ cup cooked cereal, rice, or pasta
• 1 oz. ready-to eat cereal
PUTTING IT ALL TOGETHER
• Its important to develop healthful eating
habits
• The food we eat daily may not perfectly
fit into a category , but what matters is
that you are eating a variety and in
taking food from each part in your
eating pattern over several day.
FOOD SAFETY
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Wash hands before preparing food
Wash hands before eating food
Cook foods at safe temperatures
Refrigerate foods that perish easily
QUESTIONS
• What are ways to be more physically
active? Stairs v. Elevator?
• How can you set an example for
choosing healthy snacks?
WEBSITES TO VISIT
www.bam.gov/sub_foodnutrition/
www.all-weightloss.net/fastfood.htm
www.nal.usda.gov/fnic/foodcomp/search/
http://hp2010.nhlbihin.net/menuplanner/menu.cgl
www.foodtimeline.org
www.plasticforkdiaries.org
www.urbantext.uiuc.edu/hsnut
http://kidshealth.com
http://exhibits.pacsci.org/nutrition/
www.smart-mouth.org
ACTIVITIES
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Good Choices/ Bad Choices
Food Groups
Nutrients to Know
Class cookbook