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Basic food pyramid


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Basic food pyramid

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