GPS: FNW 1/C – Define and demonstrate an understanding of the components of a nutritious diet by planning menus for different age groups using Dietary Guidelines for Americans, other consumer dietary recommendations including MyPyramid, and the Exchange Lists for Meal Planning and Food Labels to plan menus.
Key Questions :
What are the tools for planning a healthful diet?
How can I use food recommendations and guidelines?
Helps you identify what foods are in each group, what counts as a portion, and how to make a healthy selection
Grains – foods made from wheat, rice, oats, cornmeal, barley, and other grains; half of the grains should be whole grains which include whole wheat flour, bulgur, oatmeal, brown rice, and whole cornmeal; refined grains include white bread, white rice, and other white flour products and should be consumed in moderation
Vegetables – provide a variety of nutrients and fiber; divided into five subgroups (Same as DGA); can be fresh, frozen or canned
Fruits – rich in nutrients and fiber; may be fresh, frozen, pureed, dried, or canned
Milk – high in protein and calcium; very little calcium is found in ice cream, cream cheese, butter so they are NOT included in this food group; consume 3 cups each day
Meat and Beans – provides a variety of nutrients including proteins, essential fatty acids, and vitamin E; includes meat, poultry, fish, dry beans and peas, seeds, nuts, and eggs; choose lean meats and poultry to avoid saturated fats and cholesterol ; beans and peas are also part of the vegetable group
Oils – fats that are liquid at room temperature; some are needed; high in calories
Using MyPyramid can help you correct the issues of having too much or not enough of nutrients
Following this plan, can help you get the balance you need
Eating right may be easier and tastier than you think and MyPyramid is flexible enough for everyone to use – it can suit different family lifestyles, ethnic backgrounds, and religious beliefs and can accommodate all of your favorite foods.
Physical Activity – build more into daily activities; choose leisure activities that are more vigorous
Grains Group – choose more whole grains; add whole grain flour or oatmeal when cooking; choose regular and quick cook instead of instant
Vegetable Group – buy fresh in season vegetables; choose canned foods that are lower in sodium; use herbs rather than butter and salt; add vegetables to mixed dishes; include more dark green and orange vegetables and dry beans and peas to meals and snacks
Fruits Group – choose whole or cut-up fruit instead of fruit juice; use fruit as a topping on cereal and pancakes rather than sugar, syrup; choose fruits canned in juice or water rather than light or heavy syrup
Milk Group – choose fat free (skim) or lowfat (1%) milk; replace sour cream with lowfat yogurt; choose lowfat, frozen yogurt, sorbet, or sherbets as an alternative to ice cream
Meat and Bean Group – select fish more often, choose dry beans or peas as a main dish; choose lean cuts with little visible fat or marbling; choose light (white) poultry pieces over dark – they are lower in fat; limit processed sandwich meat; choose canned fish packed in water rather than oil
Oils – select baked, steamed, or broiled rather than fried foods; avoid coconut and palm kernel oil; use moderation when cooking with oils or solid fats