Teen LivingTeen Living

7.02 Notes7.02 Notes

Food Guide PyramidFood Guide Pyramid

Gives the daily recommended number of Gives the daily recommended number of servings from each food group.servings from each food group.

Customized for individuals at Customized for individuals at www.mypyramid.govwww.mypyramid.gov

Food Groups—Dairy ProductsFood Groups—Dairy Products

Provide calcium for strong bones and Provide calcium for strong bones and teeth.teeth.

Examples are milk, yogurt, cheese, and Examples are milk, yogurt, cheese, and puddingpudding

Food Groups—Bread and CerealFood Groups—Bread and Cereal

Good source of fiber, which aids in Good source of fiber, which aids in digestion. digestion.

The dietary guidelines recommend a diet The dietary guidelines recommend a diet high in fiber.high in fiber.

Provide energyProvide energy You should get ½ of all daily calories from You should get ½ of all daily calories from

complex carbscomplex carbs Examples: Breads, cereals, pastaExamples: Breads, cereals, pasta

Food Groups—ProteinFood Groups—Protein

Complete proteins provide all of the Complete proteins provide all of the essential amino acids needed by a person.essential amino acids needed by a person.

One serving of meat is 2 to 3 ounces…the One serving of meat is 2 to 3 ounces…the size of a deck of cards!size of a deck of cards!

Examples: Meat, poultry, fish, peanut Examples: Meat, poultry, fish, peanut butter, legumes (beans), and eggs.butter, legumes (beans), and eggs.

Food Groups—Fruits and Food Groups—Fruits and VegetablesVegetables

Provide the best source of vitaminsProvide the best source of vitamins Vitamin C is found in orange juiceVitamin C is found in orange juice Raisins are rich in ironRaisins are rich in iron Too many vitamins can be just as Too many vitamins can be just as

dangerous as not enough vitamins!dangerous as not enough vitamins!

Food Groups—Fats, Oils, and Food Groups—Fats, Oils, and SweetsSweets

Eat food from this group sparingly!Eat food from this group sparingly! People in the US receive most of their People in the US receive most of their

sugar intake from soft drinks.sugar intake from soft drinks. Olive oil is a healthy form of oil for Olive oil is a healthy form of oil for

cooking.cooking.

WaterWater

70% of body weight is water!70% of body weight is water! You need 6-8 glasses per dayYou need 6-8 glasses per day You also get water from the food you eat.You also get water from the food you eat.

SoupSoup FruitsFruits VegetablesVegetables

ExerciseExercise

30 minutes of aerobic exercise a week is 30 minutes of aerobic exercise a week is recommended.recommended.

Reducing CholesterolReducing Cholesterol

Replace foods high in cholesterol (eggs, Replace foods high in cholesterol (eggs, cheese, steak) with beans.cheese, steak) with beans.

Reduce the amount of saturated fats in Reduce the amount of saturated fats in your diet.your diet.

Reducing SaltReducing Salt

Season foods with herbs and spices Season foods with herbs and spices instead of salt.instead of salt.

Always count snacks as a part of your total Always count snacks as a part of your total daily food intake.daily food intake.

Vegetarian DietsVegetarian Diets

Meat is eliminated from the dietMeat is eliminated from the diet Main concern is getting enough proteinMain concern is getting enough protein

Eat foods such as beans and rice to obtain proteinsEat foods such as beans and rice to obtain proteins

Always get professional nutritional counseling Always get professional nutritional counseling before following a strict vegetarian dietbefore following a strict vegetarian diet

An ethical reason for following a vegetarian diet An ethical reason for following a vegetarian diet is the belief that it is wrong to kill and eat is the belief that it is wrong to kill and eat animals.animals.