The New Food Guide Pyramid

The Old Food Pyramid

The Old Food Pyramid

MyPyramid.gov

Grains: Bread,Cereal,Rice,& Pasta

• Based on one ounce• 1 slice of bread• 1 oz ready to eat cereal• ½ cup cooked cereal• ½ cup rice• ½ cup pasta

Vegetables

• 1 cup raw leafy vegetables, lettuce and spinach

• ½ cup cut up raw vegetables• ½ cup cooked vegetables• ¾ cup or 6oz. vegetable

juice

Fruit• 1 medium piece of raw fruit, apple,

banana, orange or peach, for example

• ½ cup cut-up raw fruit• ½ cup canned fruit (not in sugar

syrup)• ¾ of fruit juice

(100% juice)

Milk• 1 cup milk or yogurt• 1 ½ oz. natural cheese

( ie. cheddar or swiss)• 2 oz. processed cheese

( ie. American)

Meat & Beans

• Meat, Poultry, Fish, Dried Beans, Eggs & Nuts• 2-3 oz. cooked, lean meat, poultry or fish

1 ounce of meat equals• ½ cup cooked beans or• 1 egg or• 2 Tablespoons peanut

butter

Fats, Oils & Sweets• Use limited

TIPS• Make most of your fat sources from fish, nuts

& vegetable oils• Limit solid fats like butter,

margarine, shortening & lard • Keep saturated fats, trans fats,

& salt low• Choose food & beverages

low in added sugars

Physical Activity

Find your balance between food and physical activity

• Stay within your daily calorie needs

• Be physically active for 30 minutes most days

• 60 minutes of physical activity needed to prevent weight gain

• Children and teenagers should be physically active of 60 minutes most days

Diet Related Illnesses

• Heart disease• Hypertension• Diabetes Type I & Type II• Osteoporosis• Obesity• Stroke• Cancer

Heart Disease

Heart Disease

• The number 1 killer of men and women

Prevention Steps• Stop smoking ( DON’T START!!)• Reduce consumption of fat especially

saturated fat• Reduce consumption of cholesterol• Achieve and maintain desirable body weight• Reduce intake of salt/sodium• Increase exercise

Return to Stroke

Hypertension

Hypertension

• High blood pressure• AKA The Silent KillerPrevention Steps• Reduce sodium• Weight control• Increase physical activity• Alcohol in moderation• Add calcium rich foods• Increase of magnesium, potassium & vitamin C

Diabetes • The body is unable to handle carbohydrates normally

Type I about 10% of total cases• Used to be called juvenile diabetes• Caused by genetics, viral infection, other diseases or

toxins Type IIAbout 90% of total cases• Used to be called adult onset• Obesity worsens insulin resistance• Incidence increases with age• Now occurring in children

Diabetes

Affected areas Risk factors

Diabetes

Prevention Steps• Weight control & Exercise

To control diabetes• Balanced diabetic diet• High in complex carbohydrates• Provides enough fiber• Low in saturated fat• Not too high in protein• Increase and maintain exercise• Take necessary medicine to control glucose level

Osteoporosis

Osteoporosis

• AKA Brittle bone diseasePrevention steps• Adequate calcium during preteen and teen years• Need vitamin D to absorb calcium• Exercise with impact to build bone• Muscle strengthening promotes bone growth• Strong muscles improves balance to help prevent

falls• Calcium and vitamin D supplements as you age• No smoking• Alcohol in moderation

Stroke

Stroke

Blood clot to the brain or hemorrhage

Prevention steps• Same as for Heart Disease

Cancer

Colon cancer

Cancer

Prevention steps• Do Not Smoke• High fiber diet• Diet low in saturated fat • Diet low in smoked and charbroiled foods• Eat foods containing Vitamin C and beta-carotene• Eat plenty of cruciferous vegetables such as

broccoli, brussels sprouts, cabbage, cauliflower, greens and bok choy

Obesity

Obesity

• Well balanced diet

• Diet high in complex carbohydrates

• Diet low in saturated fat

• Increase exercise

The Deadly Quartet

• Type II diabetes

• Obesity

• High blood cholesterol (high LDL)

• Hypertension

You Are What You Eat.

Healthy Foods and Active Lifestyle Can Be Fun