Analyze the food guide pyramid and use it to Objective...

Objective

•Analyze the food guide pyramid and use it to make healthy food choices based on its

suggestions.

®Learning ZoneXpress

*

Warm Up• Proteins are made from links known as _________

• We must get ___ out of the required ___ Amino Acids

from food.

• _____________ fat is known as the good fat.

• The 2 types of vitamins are _______ soluble and

______ soluble.

• Potassium helps with the functioning of ______ and

________ system

• ______ helps us make red blood cells.


*

Word of the Day


*

•Antioxidant

Antioxidant

•A vitamin that helps protect healthy cells from damage caused

by normal aging process.


*

8.3Guidelines for Healthy Eating

Medeiros/Ybarra


*


*

MyPyramid symbolizes a simple, personalized approach to making healthy food choices and being active every day.

MyPyramid was created by the U.S. Department of Agriculture, Center for Nutrition Policy and Promotion.


*

Anatomy of MyPyramid• A Guide of what to eat each day based on the

Dietary Guidelines:

Activity

Moderation

Proportion

Personalization

Gradual Improvement

Variety

• There are six main messages in MyPyramid:


*

Teens should be physically active for 60 minutes every day.

Activity Message

• Activityis represented by the steps and the person climbing them.

• Recommendations for daily calorie levels are based on gender, age and activity level.


*

Activity

Sedentary30 min. or less of physical activity

in addition to daily activities.

Moderately Active30-60 min. of

physical activity in addition to daily

activities.

Active60 min. or more ofphysical activity

in addition to daily activities.

Check• If you participate in

30-60 min. ofphysical activity in addition to daily activities you are considered…..

• Moderately Active


*


*

GRAINS VEGETABLES FRUITS MILKOILS

MEAT & BEANS

Variety Message

• Varietyis depicted in thecolor bands of the different food groups. Foods from all groups are needed every day.


*

GRAINS VEGETABLES FRUITS MILKOILS

MEAT & BEANS

Proportion Message

• Proportionis shown by the different widths of the food group bands. The wider the band, the greater proportion of your diet should come from that food group.

Check• The different colored

bands on the food guide pyramid stand for ….. • The different food

groups


*


*

Whole-Wheat Bagel

Donut

Moderation Message

• The bands are wider at the bottom to represent foods with less fat and added sugar.

• The bands are narrower at the top to symbolize foods containing more added sugars and fat.

• Eat less of the foods at the top and more of those at the bottom.

• Think whole-grain cereal vs. cookies, broiled chicken vs. breaded and fried, etc.


*

Moderation Examples

Whole-Wheat Bagel

DonutFrench Fries

Baked Potato

Grilled Chicken Breast

Breaded Chicken Nuggets


*

Personalization Message

• PersonalizationThe person on the steps, the name, and the tagline all mean you can make this plan one that works for YOU.

Check• In the moderation

part of the pyramid, they tell us that we should

eat MORE foods at the _________ and LESS foods

from the _________

• More from Bottom• Less from top


*

Donut

Whole-Wheat Bagel


*

Gradual Improvement Message

• Gradual ImprovementSmall changes add up. Find your balancebetween food andphysical activity.

• MyPyramid shows that you can benefit from taking small steps to improve your diet and lifestyle each day.


*

* based on 2,200 calorie diet

Make Half Your Grains Whole• Eat 7 oz. of Grains each day.*• 1 oz. from the Grain Group =

• 1 slice of bread

• 1 cup ready-to-eat cereal

• 1/2 cup cooked cereal

• 1/2 cup cooked rice or pasta

• 1/2 “mini” bagel• Make at least half your grain

choices whole-grain.


*

Whole Grains• Whole wheat • Whole oats/oatmeal • Whole-grain corn • Popcorn • Brown & wild rice • Whole rye • Whole-grain barley • Buckwheat • Bulgur (cracked wheat)

Check• We should be eating

_____ of Whole Grains each day.

• 7 oz.


*


*

Vary Your Veggies• Eat 3 cups of vegetables a day.*

• Fresh, frozen, canned, or dried vegetables or vegetable juice.

• 1 cup raw or cooked vegetables is about the size of a clenched fist.

• 2 cups of leafy greens = 1 cup in the Vegetable Group

• Select from all five vegetable subgroups several times a week.



*

Dark Green Vegetables

• Broccoli• Spinach• Most greens:

• collards

• turnip greens

• mustard greens

• green leafy lettuce

• Romaine lettuce

• kale


*

Orange Vegetables• Carrots

• Sweet potatoes

• Winter squash

• Pumpkin


*

Dry beans, peas and soybeans are in both the Meat & Beans and the Vegetable Groups.

Legumes• Dry beans and peas:

• Chickpeas

• Pinto beans

• Kidney beans

• Black beans

• Garbanzo beans

• Soybeans

• Split peas

• Lentils


*

Starchy Vegetables

• White potatoes

• Corn

• Green peas


*

Other Vegetables• Tomatoes• Cabbage• Celery• Cucumber• Lettuce• Onions• Peppers• Summer squash• Green beans• Cauliflower• Mushrooms


_______ of Vegetables each day.

• 3 cups


*


*

Focus on Fruits• Eat 2 cups of fruit a day.*• 1 cup from the Fruit Group =

• 1 cup fruit

• 1 cup 100% fruit juice

• 1/2 cup dried fruit• Select fresh, frozen, canned,

or dried fruit, more often than fruit juice.

• Think color! The more color, the more nutrients!



*

Get Calcium-Rich Foods

• Eat or drink 3 cups from the Milk Group every day.*

• 1 cup from the Milk Group =

• 1 cup milk (8 oz.)

• 1 cup yogurt

• 1-1/2 oz. natural cheese (the size of two dominoes)

• 2 oz. processed cheese(two slices)

• Choose fat-free or low-fat.



_______ of fresh fruit each day.

• 2 cups


*


*

Go Lean with Protein• Eat 6 oz. of Meat & Beans a day.*• 1 oz. from the Meat & Bean Group =

• 1 oz. lean meat, poultry or fish

• 1 egg

• 1 Tbsp. peanut butter

• 1/4 cup cooked dry beans

• 1/2 oz. nuts or seeds

• Make lean choices.• Vary your choices. Try fish, eggs,

beans, peas, nuts, and seeds.• Bake, broil or

grill meat.



*

Oils• Limit your oils to 6 tsp. (2 Tbsp.) a day.*• Oils includes fats from many different plants and

fish that are liquid at room temperature:• Canola, corn, olive, soybean and sunflower oil.

• Some foods are naturally high in oils:• Nuts, olives, some fish and avocados.

• Foods that are mainly oils include:• Mayonnaise, certain salad dressings and soft margarine.

• Check Nutrition Facts labels to keep saturated fats, trans fats and sodium low.



_______ of Meat and beans each day.

• 6 oz


*

Exit Question

• Pick 1 out of the 5 food groups and identify some examples that you would like eat to meet the daily

requirement for that group.


*


*

Nutrient-Dense Foods• Nutrient-dense foods contain substantial amounts of

vitamins and minerals for relatively few calories.• Too many foods that do little to meet nutrient needs may

put your health at risk. When choosing foods look for:• Low-fat varieties.

• Little to no added sugars.

High-fat/high-calorie optionsLow-fat/low-calorie options


*

Discretionary Calorie Allowance

• The “extras” are the amount of calories you can eat after choosing the recommended amount of nutrient-dense foods in each food group.

• Discretionary calories may come from:• Higher-fat foods.

• Foods with added sugars.

• Adding fat or sugar to foods or beverages.

• Eating more foods from the food groups.

• Calories from most fats and added sugars are discretionary calories.


*

Examples of Discretionary CaloriesHigh-Fat Snacks AmountCalories• Potato chips 17 chips 150

• Flavored crackers 8 crackers 140

• Cream-filled cake 1 cake 140

• Candy bar 1 bar 280

• Peanut butter cup 2 cups 220

• Fruit pie (cherry) 1 pie 460

• Carmel corn 3/4 cup140

• Peanuts 1/3 cup 170


*


*

MyPyramid.gov Homepage


*

Get Movin’• Situation: You’re already

eating fewer calories and are still not losing much weight.

Walking up stairs burns almost five times more calories than riding the elevator.

• Solution: Kick up the level of physical activity:

• Skate or bike instead of driving.

• Go for a walk with a friend instead of talking on the phone.

• Take the stairs.


*

Fruit & Veggies• Situation: You’re not eating

many fruits or vegetables.

• Solution: Eat larger servings or snack on fruits and vegetables.• Eat a can of mandarin

oranges as a snack.

• Have a frozen 100% juice bar for dessert.

• Add strawberries or blueberries to your cereal.

• Have veggies and low-fat dip.


*

What is Whole Grain?

• Situation: You’re not sure what foods are whole grain and where to find them.

• Solution: Look at food package labels. • Find the ingredient list, the

grain listed (wheat, oats, etc.) should have the word “whole” in front of it.

• Try whole-grain breakfast cereal, rolls, pasta, pita bread, brown rice and more.


*

Veggie Variety• Situation: There is little

variety in your vegetables.

• Solution:• Grab baby carrots, sugar peas or

grape tomatoes for a snack.

• Add veggies to lettuce or pasta salads, such as red or green peppers or broccoli.

• Top pizza with spinach and mushrooms.

• Put cucumbers, shredded carrots or red cabbage inside your favorite sandwich or wrap.


*

Source: American Dietetics Association and MediaWise

Teen Food Trends• Over the past 20 years,

teen obesity has doubled.• 15.5% of teens are obese.

• 33% of the calories teens eat are from food eaten away from home.

• 10% of the calories teens eat are from fast food.

• Less than 1% of teens eat the minimum requirements of all food groups.


*

Source: American Dietetics Association and MediaWise

Teen Food Trends• 25% of the vegetable calories

teens eat come from French fries.• Only 20% of female teens

and 50% of male teens get enough daily calcium.

• The average teen spends 20 hours watching TV each week.• While watching TV, the metabolic rate seems to be

lower than during rest. So a person burns fewer calories watching TV than sitting doing nothing.


*

• Start small: • Eat a serving of fruit or

vegetable for a snack.

• Stay active - Take the stairs when it’s three flights or less.

• Order whole-wheat bread for your sandwich.

• Pick strategies that work for you.• See your successes...

...build upon them.• Feel the power and pleasure of

taking care of you.

Steps to a Healthier YOU!


*

Choose one of the following activities to complete outside of class.

Apply What You’ve Learned

• Design a poster that encourages teens to do one of the following:• Eat their daily portions from all or one of the food groups.

• Become more physically active every day.

• Write a public service announcement on one of the following attributes of the USDA’s MyPyramid:• One of the six main messages in the symbol/logo.

• One of the food groups.

• Create a flyer that explains to teens one of the following about the USDA’s MyPyramid:• The five main food groups.

• The six main messages in the symbol/logo.

• Plan a menu for a week that includes all the principles of the USDA’s MyPyramid (go to MyPyramid.gov for help with your menu). • Use your age, gender and activity level to find your daily calorie level.

• Use your calorie level to plan your menu.


*

MyPyramid Quiz1. What does the figure going up the

steps of MyPyramid symbolize?2. Why is it called MyPyramid?3. Why are the bands of the food groups different sizes?4. Name the food groups and their corresponding colors.5. What type of grains are recommended for at least half

of your selections from the Grain Group?6. Why are the food group bands of MyPyramid wide at the

bottom and narrow at the top? 7. What two parts of MyPyramid symbolize the ways you can

make gradual improvements every day?8. Name two ways you can take Steps to a Healthier YOU!


*

Adapted with permission from materials developed by:

Alice Henneman, M.S., R.D. University of Nebraska – Lincoln Extension

and

Beverly Benes, PhD., R.D. University of Nebraska – Lincoln

Department of Nutrition and Health Sciences

Edited by:Jackie Getting, M.S.

Based on information published by the U.S. Department of Agriculture, Center for Nutrition Policy and Promotion.

Exit Question• What are two things from the situations that

you think you could work on in your own eating & wellness habits?


*

Exit Question• Which one of the trends can you most relate

to in your life?


*

Exit Question• What steps can you take to improve your

health and wellness? (things you actually WOULD do)


*

Analyze the food guide pyramid and use it to Objective...

Documents

Transcript of Analyze the food guide pyramid and use it to Objective...