Benefits: Most fruits are naturally low in fat, sodium, and calories. None have cholesterol. • Fruits are important sources of many nutrients,
including Potassium, Dietary fiber, and Vitamin C.
Oils“Know Your Fats”
Benefits: • Contain “essential fatty acids”• Do not raise LDL (“bad”) cholesterol levels in the
blood. • Major source of vitamin E in typical American diets.
Sources: Oils are fats that are liquid at room temperature (unsaturated fats), like the vegetable oils used in cooking. Oils come from many different plants and from fish.• Examples:
• Canola Oil• Olive Oil• Vegetable Oil• Foods high in oils (nuts, olives, fish, avocados)
Milk“Get Your Calcium Rich Foods”
Sources: 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.• Examples:
Benefits: These are your protein foods. • Supply many nutrients including protein, B vitamins
Vitamin E, Iron, zinc, and Magnesium.• Proteins function as building blocks for bones,
muscles, cartilage, skin, and blood. They are also building blocks for enzymes, hormones, and vitamins. Proteins are one of three nutrients that provide calories (the others are fat and carbohydrates).
• B vitamins found in this food group serve a variety of functions in the body. They help the body release energy, play a vital role in the function of the nervous system, aid in the formation of red blood cells, and help build tissues.
Discretionary CaloriesExtras For Luxury Foods
Depending on the foods you choose, you may be able to spend more calories than the amount required to meet your nutrient needs. These calories are the “extras” that can be used on luxuries like solid fats, added sugars, and alcohol, or on more food from any food group. They are your “discretionary calories.”• Based on calorie needs by age/sex group. • Those who are more physically active need more
total calories and have a larger discretionary calorie allowance.
Physical Activity*Strive For 60 Minutes or More Per Day*
• Examples: Walking, working out, climbing the stairs, or playing sports.
Moderate Physical Activity•Walking briskly (about 3 ½ miles per hour)•Hiking•Gardening/yard work•Dancing•Golf (walking and carrying clubs)•Bicycling (less than 10 miles per hour)•Weight training (general light workout)
Vigorous Physical Activity•Running/jogging (5 miles per hour)•Bicycling (more than 10 miles per hour)•Swimming (freestyle laps)•Aerobics•Walking very fast (4 ½ miles per hour)•Heavy yard work, such as chopping wood•Weight lifting (vigorous effort)•Basketball (competitive)
My Pyramid Drawing Assignment:
• Draw “My Pyramid” using information from the PowerPoint and the MyPyramid poster.
• Neatness counts! You may not trace. Please use a straight edge or a ruler.
• Used colored pencils, crayons, or markers.• Label each band of color. Example:
Orange=Grains.• Include slogans.
• Example: • Grains—“Make half your grains whole.”• Vegetables—“Vary your veggies.”
• Include serving sizes for your age and activity level.
• Draw at least three foods that you like to eat in each category.