“Why the Food Guide     Pyramid?”    Sarah Kite, M.S. University of Tennessee        Extension
The Pyramid Provides the Keys to        Healthy Lifelong           Living….
History of USDA’s Food GuidanceFood for YoungChildren                             19921916                     1940s      ...
--1992--Food Guide Pyramid
--2005--MyPyramid
2011 MyPlate
Preventative Medicine         YOU are the one              in control.             Only put in        what is going to hel...
Daily Amountsin cups or ounces
Eat as much…..
Fruits & Vegetables, Whole Grains, Low-fat,No-fat Dairy, Fish, Beans     & Lean Meats
Food Groups are Color Coded
The Keys to Healthy Lifelong             Living:• Eat a VARIETY• BALANCE your day with work & play• Choose in MODERATION
Variety•Have a healthy plate by…  •Choose foods from all the food groups  •Each meal should have a variety from  each food...
Food Label Cheat Sheet:• Total fat: 3g. or less• Saturated fat: 1g. or less• Cholesterol: 15mg. or less• Trans fat: 0g
So what foods don’t help?• “Junk” foods-  – Cookies  – Cake  – Pie  – Chips  – Candy  – Soda  – Anything fried…
Think before you eat!  What health benefits    does this have       for me?
Moderation• Once you consume all those “good for you  foods,” then in moderation (small  amounts) consume those treats.• K...
Small Changes… Big           Difference• Hundreds of thousands of calories can be  saved each year through small changes• ...
Regular Soda Vs. Water or          Diet Soda20 oz. Regular Soda      Diet Soda            Water    250 Calories         0 ...
Working in the                                            gardenIncreased soda size, 20 oz:            53 minutes burns   ...
Whole Milk Vs. 1% Vs. Skim   3 cups per day-        Possible savings:              •15 pounds a year if you              d...
High Caloric Snack Foods• 1 pkg. (2 cakes) =  340 calories5/week = 270 days= 91,800 calories  Possible save: 26 pounds per...
Identify the foods that are     causing you weight gain:• Check Nutrition Facts Label• How many calories can you save per ...
Balance• Eat more “good” for you foods than “junk”• Balance work & play each day  – Start slow, have fun!
Physical Activity• Did you know? Walking just one mile a  day may reduce your heart disease risk by  more than 80 percent•...
Benefits of Physical Activity• Maintains muscle strength, joint structure and  joint function• Makes the heart and lungs w...
Benefits (cont.)• Decreases risk of death from heart disease• Improves mental health: manages stress, builds  a positive a...
Benefits (cont.)• Relieves the pain and eases joint mobility of  osteoarthritis• Helps maintain healthy weight• Lowers lev...
Physical Activity Recommendation     (Centers of Disease Control and Prevention/        American College of Sports Medicin...
Physical Activity- Goal•   Post your goal•   Set a deadline, be reasonable•   Have someone hold you accountable•   Have fu...
Variety, Balance & Moderation
Thank you• “If you have time to whine & complain  about something, then you have time to do  something about it”       – A...
Become healthier today
Become healthier today
Become healthier today
Become healthier today
Become healthier today
Become healthier today
Become healthier today
Become healthier today
Become healthier today
Become healthier today
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Become healthier today

  1. 1. “Why the Food Guide Pyramid?” Sarah Kite, M.S. University of Tennessee Extension
  2. 2. The Pyramid Provides the Keys to Healthy Lifelong Living….
  3. 3. History of USDA’s Food GuidanceFood for YoungChildren 19921916 1940s 1970s 2005 1950s-1960s
  4. 4. --1992--Food Guide Pyramid
  5. 5. --2005--MyPyramid
  6. 6. 2011 MyPlate
  7. 7. Preventative Medicine YOU are the one in control. Only put in what is going to help! www.mypyramid.gov www.mealsmatter.org(Meal plans, shopping lists, exercise plans…)
  8. 8. Daily Amountsin cups or ounces
  9. 9. Eat as much…..
  10. 10. Fruits & Vegetables, Whole Grains, Low-fat,No-fat Dairy, Fish, Beans & Lean Meats
  11. 11. Food Groups are Color Coded
  12. 12. The Keys to Healthy Lifelong Living:• Eat a VARIETY• BALANCE your day with work & play• Choose in MODERATION
  13. 13. Variety•Have a healthy plate by… •Choose foods from all the food groups •Each meal should have a variety from each food group, don’t skip breakfast •Watch your portions
  14. 14. Food Label Cheat Sheet:• Total fat: 3g. or less• Saturated fat: 1g. or less• Cholesterol: 15mg. or less• Trans fat: 0g
  15. 15. So what foods don’t help?• “Junk” foods- – Cookies – Cake – Pie – Chips – Candy – Soda – Anything fried…
  16. 16. Think before you eat! What health benefits does this have for me?
  17. 17. Moderation• Once you consume all those “good for you foods,” then in moderation (small amounts) consume those treats.• Keep a food diary• Have an accountability partner
  18. 18. Small Changes… Big Difference• Hundreds of thousands of calories can be saved each year through small changes• People need to find those habits that contribute to weight gain and make small changes to reduce the number of calories consumed.
  19. 19. Regular Soda Vs. Water or Diet Soda20 oz. Regular Soda Diet Soda Water 250 Calories 0 Calories 0 Calories Possible savings: – 26 pounds a year if you drink water or diet soda instead of regular soda. Source: USDA data base.
  20. 20. Working in the gardenIncreased soda size, 20 oz: 53 minutes burns 250 calories approximately 250 calories* *Based on 160-pound person
  21. 21. Whole Milk Vs. 1% Vs. Skim 3 cups per day- Possible savings: •15 pounds a year if you drink 1% rather than whole. •18 pounds a year if you drink skim rather than whole. Source: USDA database.
  22. 22. High Caloric Snack Foods• 1 pkg. (2 cakes) = 340 calories5/week = 270 days= 91,800 calories Possible save: 26 pounds per year
  23. 23. Identify the foods that are causing you weight gain:• Check Nutrition Facts Label• How many calories can you save per year by making small changes• Use the menu planner on mypryamid.gov
  24. 24. Balance• Eat more “good” for you foods than “junk”• Balance work & play each day – Start slow, have fun!
  25. 25. Physical Activity• Did you know? Walking just one mile a day may reduce your heart disease risk by more than 80 percent• Set a GOAL today: – What? – When? – How much? – Where?
  26. 26. Benefits of Physical Activity• Maintains muscle strength, joint structure and joint function• Makes the heart and lungs work efficiently• Weight-bearing physical activity is essential to normal skeletal development in childhood and adolescence & maintaining bone mass in adults• Reduces risk of falls• Boosts the immune system: infections
  27. 27. Benefits (cont.)• Decreases risk of death from heart disease• Improves mental health: manages stress, builds a positive attitude, is relaxing and reduces depression• Improves sleep• Delays or prevents development of diseases: diabetes, colon cancer, high blood pressure, osteoporosis, high blood cholesterol
  28. 28. Benefits (cont.)• Relieves the pain and eases joint mobility of osteoarthritis• Helps maintain healthy weight• Lowers levels of blood cholesterol, blood pressure and blood glucose• Decreases the progression of diseases: high blood pressure, diabetes, arthritis, osteoporosis• Increases energy level
  29. 29. Physical Activity Recommendation (Centers of Disease Control and Prevention/ American College of Sports Medicine)• For adults: – At least 30 minutes a day for 5 or more days each week. – For weight loss, more physical activity is required along with the reduction of calorie intake. Get what you need! – Skipping meals slows metabolism
  30. 30. Physical Activity- Goal• Post your goal• Set a deadline, be reasonable• Have someone hold you accountable• Have fun• Ask for help• Forgive, get back on track!• You can do it!
  31. 31. Variety, Balance & Moderation
  32. 32. Thank you• “If you have time to whine & complain about something, then you have time to do something about it” – Anthony J.D’Angelo You Can do it! -Sarah Johnson
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