Basic food pyramid
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Basic food pyramid






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Basic food pyramid Presentation Transcript

  • 1. the
    Steps to a healthier you
  • 2. The Food PyramidSteps to a healthier you
  • 3. GrainsMake half of your grains whole
    6 oz a day
    1 oz =
    1 slice of bread
    1 cup of breakfast cereal
    ½ cup cooked rice or pasta
    Three are Key!
  • 4. Grains
    Benefits of eating at least 3 servings of Whole Grains
    Reduces risk for:
    Type 2 Diabetes
    Heart Disease
    Colorectal Cancer
    Inflammatory disease
    And may help with weight management.
  • 5. Grains
    Substitute whole grain products for refined products.
    Substitute whole wheat or oat flour for up to half the flour in pancake, waffle, muffin, cookies or other flour based recipes.
    Popcorn, a whole grain, can be a healthy snack with little or no added salt and butter
  • 6. VegetablesVary your veggies
    2 ½ servings a day
    1 serving =
    1 cup raw leafy veggies.
    ½ cup raw, cooked, or chopped veggies.
    ¾ cup 100% Vegetable Juice (6oz)
    ½ cup salsa or tomato sauce
  • 7. Vegetables
    Benefits of vegetables:
    May reduce the risk of
    Cardiovascular Disease
    Type 2 Diabetes
    Certain Cancers
    Coronary Heart Disease
    Kidney Stones
    Bone Loss
    Eating Vegetables that are low in calories instead of some other high calorie food may be useful in lowering calorie intake.
  • 8. Vegetables
    Buy vegetables in season.
    Stock up on frozen vegetables.
    Use microwave to quickly “zap” vegetables.
    Plan meals around a vegetable dish.
    Include a green salad with dinner.
    Shred carrots or zucchini into meatloaf, casseroles, quick breads, or muffins.
    Mix lots of veggies into omelets, pasta sauce, lasagna, or pizza.
  • 9. FruitsFocus on fruits
    2 Servings a day
    1 serving =
    1 medium piece of fruit (apple, banana, orange)
    ½ cup chopped, cooked, or canned fruit (including berries and grapes)
    ¼ cup dried fruit
    ¾ cup 100% fruit juice (6 oz)
  • 10. Fruits
    Benefits of vegetables:
    May reduce the risk of
    Cardiovascular Disease
    Type 2 Diabetes
    Certain Cancers
    Coronary Heart Disease
    Kidney Stones
    Bone Loss
    Eating fruits that are low in calories instead of some other high calorie food may be useful in lowering calorie intake.
  • 11. Fruits
    Buy fruit in season.
    Place fruit on table for easy access.
    Have fruit for dessert.
    Mix fruit in cereal, oatmeal, breads, pancakes, waffles, cookies, yogurt, ice cream, or smoothies.
    Mix it with protein for a satisfying snack.
  • 12. OilsKnow your fats
    Replace bad fat with good fat.
    Saturated Fat: <10% of total calories
    Trans Fat: 0!
    Monounsaturated and Polyunsaturated:
  • 13.
  • 14. Oils
    Benefits of MUFA and PUFA
    Bad Cholesterol (LDL) goes down
    Good Cholesterol (HDL) goes up
    Total Cholesterol can drop by as much as 6%
    Which translates into a 12-44% decrease in risk for heart disease and stroke.
  • 15. Oils
    Use olive oil in baking, grilling, roasting, or sautéing.
    Use olive oil in salads, soups, stew, dipping sauce for breads, and pasta.
    Use olive oil in pancake and waffle batter.
    Slice avocados into a salad or sandwich.
    Eat fish such as salmon, trout, or herring at lead twice a week.
    Snack on trail mix
  • 16. MilkGet your calcium rich foods
    3 cups a day
    1 cup equals=
    1 cup milk
    1 cup yogurt
    1-1.5 oz cheese (3-4 cheese cubes)
    1 ½ cups ice cream
    2 cups cottage cheese
    1 cup frozen yogurt
  • 17. Milk
    Benefits of Dairy
    Help build and maintain bone mass which reduces risk of osteoporosis.
    High in Calcium which is used to build bones and teeth and maintain bone mass.
    High in Potassium which helps maintain a healthy blood pressure.
    High in Vitamin D which
    Maintains proper levels of calcium
    May ward off Type II diabetes, cancer, and gum disease.
  • 18. Milk
    Make a dip for fruit or veggies from yogurt
    Make fruit-yogurt smoothies.
    Top baked potatoes with low fat sour cream and low fat cheese.
    Add fat free milk instead of water to oatmeal and hot cereals.
    Include milk as a beverage at meals.
    Use fat free milk when making condensed cream soups.
    Have low fat or fat free yogurt as a snack.
  • 19. Meat and BeansGo lean on protein
    5 ½ oz a day
    1 serving=
    1 Tablespoon of peanut butter
    ¼ cup dry beans
    1 egg
    30 peanuts
    24 almonds
    3 oz of meat, fish, or poultry= deck of cards
  • 20. Meat and Beans
    Benefits of Meat and Beans
    Building blocks for bones, muscles, cartilage, skin, blood, enzymes, and hormones.
    High in essential vitamins and minerals which have antioxidant properties, carry oxygen to the blood, help the immune system function properly, help release energy from muscles, etc.
  • 21. Meat and BeansGo lean on protein
    Choose lean ground beef (should be > 90% lean)
    Choose the leanest meats such as chicken, turkey, or buffalo.
    Trim all fat and remove skin.
    Broil, grill, or roast meat.
    Chose fish such as salmon, trout, and herring.
    Choose dry beans or peas as a main dish or snack such as hummus.
    Eat nuts as a snack or sprinkle on salads, stir fry, or desserts.
  • 22. Physical ActivityStrive for 60 minutes or more per day
    What is physical activity?
    Discuss moderate vs. vigorous activity.
    Solicit class feedback for examples of moderate and vigorous activities.
  • 23. Eat Well and Stay Healthy!
    Encourage children to use the MyPyramid Worksheet, for a week, and to eat their favorite foods in each group to meet their daily requirements.
    Download the worksheet here: MyPyramid Worksheet.
    Discuss their findings at the end of the week.
    How might each child eat more healthfully?
  • 24. Conclusion
    Summarize the health benefits of each food group.
    Encourage children to do research on any new finding about food and health.
    Encourage children to continue keeping a food diary.
    Encourage children to strive for 60 minutes or more of physical activity every day.
    Ask your school nurse or doctor to visit the class to share facts about food and health on an ongoing basis.