6. Why is it so expensive to eat healthy? http://abcnews.go.com/Technology/DiabetesResource/story?id=4021965&page=1 Healthy food is rich in nutrients and low in calories Price of healthy food increased over 20% in two years Healthy eating is becoming unaffordable People never thought that might be that expensive
7. Organic Food & Vegetarian Diets Organic food Really regulated industry, special certificates Not everybody can afford it, healthy http://www.organic.org/goorganic/ Vegetarian diets A diet on plant-based foods Usually people who concerned with animal rights, environment Must eat wide variety of food to meet their needs http://www.nlm.nih.gov/medlineplus/vegetariandiet.html
9. The New Pyramid The small yellow area is oils (sugar has been removed from the pyramid.)
10. Why the Change? Many blamed the old pyramid for childhood obesity. Many people misunderstood the range in what to eat and how much they should consume or couldn’t understand it. The new pyramid is more interactive. No more servings, just recommendations (according to a 2,000 calorie diet) along with better eating and exercise habits.
11. Grains: Whole and Refined Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. Refined grains: cornbread* corn tortillas* couscous* crackers* flour tortillas* grits noodles* Pasta* spaghetti macaroni Whole grains: brown rice buckwheat bulgur (cracked wheat) oatmeal popcorn Ready-to-eat breakfast cereals: whole wheat cereal flakes muesli whole grain barley whole grain cornmeal whole rye whole wheat bread whole wheat crackers whole wheat pasta whole wheat sandwich buns and rolls whole wheat tortillas wild rice Less common whole grains: amaranth millet quinoa sorghum triticale pitas* pretzels Ready-to-eat breakfast cereals corn flakes white bread white sandwich buns and rolls white rice.
12. Vegetables Orange vegetables: acorn squash butternut squash carrots hubbard squash pumpkin sweet potatoes Any vegetable or 100% vegetable juice counts as a member of the vegetable group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed. okra onions parsnips tomatoes tomato juice vegetable juice turnips wax beans zucchini Dry beans and peas: black beans black-eyed peas garbanzo beans (chickpeas) kidney beans lentils lima beans (mature) navy beans pinto beans soy beans split peas tofu (bean curd made from soybeans) white beans Dark green vegetables: bokchoy broccoli collard greens dark green leafy lettuce kale mesclun mustard greens romaine lettuce spinach turnip greens watercress Other vegetables: artichokes asparagus bean sprouts beets Brussels sprouts cabbage cauliflower celery cucumbers eggplant green beans green or red peppers iceberg (head) lettuce mushrooms Starchy vegetables: corn green peas lima beans (green) potatoes
13. Fruits Some commonly eaten fruits are: Apples Apricots Avocado Bananas Berries: strawberries blueberries raspberries Cherries Grapefruit Grapes Kiwi fruit Lemons Limes Mangoes Melons: cantaloupe honeydew watermelon Mixed fruits: fruit cocktail Nectarines Oranges Peaches Pears Papaya Pineapple Plums Prunes Raisins Tangerines 100% Fruit juice: orange apple grape grapefruit Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.
14. Milk All fluid milk products and many foods made from milk are considered part of this food group. Foods made from milk that retain their calcium content are part of the group, while foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Most milk group choices should be fat-free or low-fat. All fluid milk: fat-free (skim) low fat (1%) reduced fat (2%) whole milk flavored milks: chocolate strawberry lactose reduced milks lactose free milks Milk-based desserts: Puddings made with milk ice milk frozen yogurt ice cream Hard natural cheeses: cheddar mozzarella Swiss parmesan soft cheeses: ricotta cottage cheese processed cheeses American All yogurt: Fat-free low fat reduced fat whole milk yogurt
16. Meat & Beans Dry beans and peas are the mature forms of legumes such as kidney beans, pinto beans, lima beans, black-eyed peas, and lentils. These foods are excellent sources of plant protein, and also provide other nutrients such as iron and zinc. They are similar to meats, poultry, and fish in their contribution of these nutrients. Many people consider dry beans and peas as vegetarian alternatives for meat. However, they are also excellent sources of dietary fiber and nutrients such as folate that are low in diets of many Americans. These nutrients are found in plant foods like vegetables. Because of their high nutrient content, consuming dry beans and peas is recommended for everyone, including people who also eat meat, poultry, and fish regularly. The Food Guide includes dry beans and peas as a subgroup of the vegetable group, and encourages their frequent consumption—several cups a week—as a vegetable selection. But the Guide also indicates that dry beans and peas may be counted as part of the “meat, poultry, fish, dry beans, eggs, and nuts group.”
