Food pyramid


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Food pyramid

  1. 1. Food Pyramid
  2. 2. Food Pyramid
  3. 3. Food Pyramid <ul><li>The Food Pyramid is an easy way to create a healthy diet. It consists of 6 food groups and 4 levels. </li></ul><ul><li>One should eat more servings per day from the lower levels, fewer from the higher ones. </li></ul>
  4. 4. Food Pyramid <ul><li>Grains form the lowest level and the foundation of the pyramid. </li></ul><ul><li>Grains contain complex carbohydrates, B vitamins, iron, protein, magnesium and fiber. </li></ul><ul><li>6 to 11 servings each day (at least 50% of your total calories) from this group, which includes cereals, rice and pasta. </li></ul>
  5. 5. Food Pyramid <ul><li>Fruits and vegetables are the next level. </li></ul><ul><li>These foods are naturally fat- and cholesterol-free, as well as low in sodium. </li></ul><ul><li>They also contain a rich supply of vitamins A and C, potassium, magnesium and fiber, which may reduce the risk of certain cancers. </li></ul><ul><li>5 to 9 servings of fruits and vegetables every day. </li></ul>
  6. 6. Food Pyramid <ul><li>Dairy, meat and meat alternatives are on the pyramid's third level. </li></ul><ul><li>Dairy products – such as cheese and milk – provide calcium, protein, vitamins B, D and A. </li></ul><ul><li>The meat and meat alternatives – which include poultry, fish, dry beans, eggs and nuts – are rich sources of protein, phosphorus, vitamins B 6 and B 12 , zinc, magnesium, iron, niacin and thiamin. </li></ul><ul><li>2 to 3 servings from each of these groups daily. </li></ul>
  7. 7. Food Pyramid <ul><li>The top of the pyramid is for fats, oils and sweets. </li></ul><ul><li>These foods are all high in calories, but low in nutritional value. </li></ul><ul><li>Foods with high fat content include margarine, butter, salad dressing, mayonnaise, cream, cream cheese and sauces. </li></ul><ul><li>Everything from cake, pie and doughnuts to soft drinks falls in the &quot;sweets&quot; category. </li></ul><ul><li>Eat very sparingly from this group. </li></ul>
  8. 8. Serving Size <ul><li>One serving of rice and alternatives can be </li></ul><ul><ul><li>2 slices of bread / ½ bowl of rice / 1 ½ cup of cornflakes </li></ul></ul><ul><li>One serving of fruit can be </li></ul><ul><ul><li>1 apple / 1 wedge pineapple / 1 medium sized banana </li></ul></ul><ul><li>One serving of vegetables can be </li></ul><ul><ul><li>¾ mug of cooked vegetables / 1 mug of raw leafy vegetables </li></ul></ul><ul><li>One serving of meat and meat alternatives can be </li></ul><ul><ul><li>90 g of fish / 90 g of chicken / ¾ cup of cooked pulses </li></ul></ul>
  9. 9. Fast Food
  10. 10. Why do we eat fast food? <ul><li>It tastes good </li></ul><ul><li>It’s quick </li></ul><ul><li>Convenience -especially when traveling </li></ul><ul><li>Less time spent in kitchen </li></ul><ul><li>Low cost </li></ul>
  11. 11. Why is fast food bad for us? <ul><li>Contains a lot of Calories </li></ul><ul><li>Many fast foods are fried in fat - even if they are heated up in an oven. </li></ul><ul><li>High in saturated fat </li></ul><ul><li>Contains some trans fat </li></ul><ul><li>High in cholesterol </li></ul><ul><li>A lot of sodium </li></ul><ul><li>Low nutritional value </li></ul><ul><li>Likely you will overeat </li></ul>
  12. 12. What can we do? <ul><li>Eat out less </li></ul><ul><li>Make foods at home </li></ul><ul><li>Eat more organic foods </li></ul><ul><ul><li>Fruits and vegetables </li></ul></ul><ul><li>Eat a balanced diet </li></ul><ul><ul><li>Follow food pyramid </li></ul></ul><ul><li>Choose salads and grilled foods instead of fried foods, and avoid the high-fat, high-calorie toppings. </li></ul>
  13. 13. Trans fat <ul><li>Trans fat is the common name for a type of unsaturated fat </li></ul><ul><li>Unlike other dietary fats, trans fats are neither required nor beneficial for health </li></ul><ul><li>Eating trans fats increases the risk of coronary heart disease </li></ul>
  14. 14. What is a Calorie? <ul><li>A calorie is a unit of measurement for energy. </li></ul><ul><li>The small calorie or gram calorie approximates the energy needed to increase the temperature of 1 gram of water by 1 °C. </li></ul><ul><li>The large calorie or kilogram calorie approximates the energy needed to increase the temperature of 1 kg of water by 1 °C </li></ul><ul><ul><li>In scientific contexts, the name &quot;calorie&quot; refers strictly to the gram calorie, and this unit has the symbol cal. The kilogram calorie is known as the &quot;kilocalorie&quot; and has the symbol kcal. </li></ul></ul><ul><li>The more calories a food has the more energy (ATP) the body can get from it </li></ul><ul><li>(Calorie Seen on food labels) 1 Calorie = 1,000 calories or 1 kcal </li></ul>
  15. 15. Caloric Contents <ul><li>Carbohydrate = 4 kcal/gram </li></ul><ul><li>Protein = 4 kcal/gram </li></ul><ul><li>Lipid = 9 kcal/gram </li></ul>
  16. 16. <ul><li>How many kcal would 10 grams of pure carbohydrate contain? </li></ul><ul><ul><li>Answer: 4 kcal/gram x 10 grams = 40 kcal </li></ul></ul><ul><li>How many kcal would 10 grams of pure protein contain? </li></ul><ul><ul><li>Answer: 4 kcal/gram x 10 grams = 40 kcal </li></ul></ul><ul><li>How many kcal would 10 grams of pure lipid contain? </li></ul><ul><ul><li>Answer: 9 kcal/gram x 10 grams = 90 kcal </li></ul></ul>