The Food PyramidJill WoodruffBethany AbbottLawrence
McCormackDaniel CarrKatherine Moseley
The 1992 Food PyramidOld Food PyramidGuide to
_________________Start w/ 11 servings of breads, cereals, rice,
pasta, 3-5 servings of vegetables. 2-4 servings of fruit.2-3
servings milk group2-3 servings meat group. Go easy on fats, oils,
and sweets (small tip of Pyramid).
The new and improved Food PyramidA lot different than the old
one that told us to eat mainly _________________. Now, daily intake
more equally divided between grains, vegetables, fruits, oils,
milk, meat and beans, exercise, & discretionary calories.
GrainsOnly eat 3 oz of grains, like cereal, rice, pasta.Its
important that most be _________ __________, with some refined
VegetablesNew pyramid: vegetables everyday.Especially
_________________, orange vegetables, beans, and peas.
FruitsEat a variety everyday.Avoid fruit _______, unless they
are _______,and stick with actual whole fruit.
Oils ____________ part on the new PyramidMost fats should come
from ________, _________, vegetable oils.Limit solid fats, like
butter, shortening, lard.
MilkEither drink milk everyday, or eat cheese, yogurt.Should all
be ____________ or fat-free.
Meats and BeansChoose low-fat or lean meats &
poultries.Grill/bake rather than sautee or _______.Vary your
choices with beans, fish, nuts.
Discretionary CaloriesCalories that are extra, use for your
favorite foodsVery small, like ____________ calories.Discretionary
calorie allowance used by foods chosen in each food group, such as
higher fat meats, cheeses, whole milk, or sweetened bakery
ExercisePhysical activity should be moderate or vigorous and add
up to at least 30 mins/day.
Nutrition and Exercise
Benefits of Eating Healthy and ExercisingLowers ______Increases
cardiovascular benefitsResting heart rate slowsIncreased
enduranceReduced risk in developing diseasePositive body
composition change/more muscle, less fat
GoalsBuild muscleLose fatStay where you are (maintain)
CaloriesProtein and Carbs = 4 calories/gramFat = 9 calories/
Benefits of WaterHelps skinFlushes toxinsDissolves and carries
nutrientsLubricates jointsImproves energy
Meal FrequencyDo not eat 3 large mealsEat several meals
throughout the day
B.M.I. (Body Mass index)Gives general idea of ideal body wtCon:
does not take into account % _________________Age, sex, height, wt,
fat free body mass
B.M.R. (Basal Metabolic Rate)
Old Food Pyramid: Educate Yourself about Food.
Disease Prevention through Diet
Disease Prevention/Nutrition & DietLow-fat / low-cholesterol
dietLow-carbohydrate dietLow-sodium diet
Disease Prevention/Nutrition & DietVegetarian dietsLacto-ovo
vegetariansLacto vegetarians ______________
Health benefits: decreases risk of cancer, cardiovascular
disease, and diabetes; lowers blood pressure
Weight WatchersRecognized as safe, sensible way to manage your
wt for a lifetime.It has years of experience in translating latest
wt and health information into programs, services that are
thoroughly tested and proven to be both safe and effective.It is
also the ____________________ wt loss program.More physicians
recommend WW than all other programs combined.
The POINTS SYSTEMThe POINTS system is the foundation of the wt
Loss System.Within the POINTS system, every food is given a POINTS
value based on its calorie, fat, and fiber content.Based on your
current wt, youll choose your meals to stay within a daily POINTS
The POINTS ACTIVITY SYSTEMThe POINTS activity system assigns a
POINTS value to physical activity based on your current wt,
______________ of activity, & level of intensity.Activity
POINTS can be swapped for additional food POINTS.
SUPPORT GROUPSIncreasing your knowledge, having role models to
follow, sharing your challenges, and celebrating your successes are
a vital part of long- term wt management. This is why WW offers
this option when you join.
Heres how to start:Once you know your current wt, you can pick
out your range of POINTS.The more you weigh the _________ food you
need to eat in order to lose wt in a safe and healthy way.Now, you
simply choose foods to keep you within your daily POINTS range.
FIND YOUR POINTS RANGE:
AND REMEMBER:Be sure you always use at least the _________ # of
POINTS in your range. This will keep your metabolism fueled while
losing wt at a safe rate.As you lose wt, your body needs fewer
POINTS.You can save POINTS too! POINTS not used one day can be
banked for another.However they must be used the week they are
earned and use no more than 10 banked POINTS per day.