the FOOD Pyramid

Steps to a healthier you

Eating Right Every Day Imagine how a car runs on poor quality gasoline

• Knocks and pings• After a while affects car performance\

Imagine how a car runs on good quality gasoline• Smooth ride• Lengthens the life of your car

Food is our fuel It’s what we give our bodies to keep them working

right

The number one rule in good nutrition remains:

Eat a balanced diet with a variety of foods in moderation.

Eating Right Every Day

The Food PyramidSteps to a healthier you

GRAINSVEGETABLE

SFRUITS OILS MILK

MEAT & BEANS

GrainsMake half of your grains whole

Carbohydrate Great source of energy and some vitamins and

minerals Examples: Whole grain, enriched Eat 6 ounce-equivalents (for a 2,000 calorie diet)

• 3 ounce-equivalents or more of whole-grain products

• The remaining grains should come from enriched or whole-grain products

Equivalents: • 1 slice bread • ½ cup cooked pasta, cooked rice or cooked cereal • 1 cup ready-to-eat cereal

VegetablesVary your veggies

Good source of vitamins and minerals Examples: Dark green, leafy, deep yellow, legumes,

starchy vegetables and other vegetables Eat the equivalent of 2½ cups of raw or cooked

vegetables per day (for a 2,000 calorie diet)

Equivalent: • 2 cups raw leafy greens = 1 cup of vegetable

FruitsFocus on fruits

Good source of vitamins and minerals Examples: Citrus, melon, berries and other fruits Eat the equivalent of 2 cups of fresh, canned or frozen

fruits per day (for a 2,000 calorie diet) Equivalent:

• ¼ cup dried fruit = ½ cup fruit

OilsKnow your fats

Fat Important in daily dietary intake

• Fat soluble vitamins Add flavor and texture to food Provide calories Few nutrients

MilkGet your calcium rich foods

Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products • Children ages 2 to 8: 2 cups per day • Children ages 9 & up: 3 cups per day

Equivalents: • 8 oz. milk • 1 cup yogurt• 1½ oz. natural cheese • 2 oz. processed cheese

Meat and BeansGo lean on protein

Eat 5½ ounce-equivalents (for a 2,000 calorie diet). • Choose lean meat and poultry. Vary your choices –

more fish, beans, peas, nuts and seeds. Equivalents:

• 1 oz. meat, poultry or fish • ¼ cup cooked dry beans or peas • 1 egg • 1 tablespoon peanut butter • ½ oz. of nuts or seeds

Discretionary CaloriesExtras for luxury foods

The number of servings you need a day from each group depends on:• Weight• Exercise level• Age• Stage of life (ex: pregnancy, etc.)

Watch portion sizes Need to consume 6 small meals per day Do not skip breakfast, it’s the important meal of the

day Make healthier choices during lunch

Physical ActivityStrive for 60 minutes or more per day

Energy in – Energy out = Balance• Energy in – is the food we consume (calories)• Energy out – exercise, how we burn those calories

Don’t have to be an athlete Any form of exercise is great:

• Walking• Dancing• Bowling

As long as your are moving

Eat Well and Stay Healthy!

It’s not too late or too early to change sides. NOW is the time to start making healthy lifestyle

choices. No “diets”. Eat healthier food and decrease empty calories intake Increase intake of fruits and vegetables

• 5-9 a day Exercise regularly

• At least 30 – 60 minutes/day

Conclusion

Eat healthier food and decrease empty calories intake

Increase intake of fruits and vegetables• 5-9 a day

Exercise regularly• At least 60 minutes/day

Who you will be in the next five years depends on three things:

1. The books you read2. The people you meet3. The choices you make

Choose today to live a transformed life!

Source: Bob and Emilie Barnes from “the 15-minute money manager”

Key to Success

Any Questions?