The Food PyramidJill Woodruff

Bethany AbbottLawrence McCormack

Daniel CarrKatherine Moseley

The 1992 Food Pyramid

• Old Food Pyramid• Guide to _________________• Start w/ 11 servings of breads, cereals, rice,

pasta, • 3-5 servings of vegetables. • 2-4 servings of fruit.• 2-3 servings milk group• 2-3 servings meat group. • Go easy on fats, oils, and sweets (small tip

of Pyramid).

The new and improved Food Pyramid

• A 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.

Grains

• Only eat 3 oz of grains, like cereal, rice, pasta.

• It’s important that most be _________ __________, with some refined grains.

Vegetables

• New pyramid: vegetables everyday.• Especially _________________, orange

vegetables, beans, and peas.

Fruits

• Eat a variety everyday.• Avoid fruit _______, unless they are

_______,and stick with actual whole fruit.

Oils

• ____________ part on the new Pyramid• Most fats should come from ________,

_________, vegetable oils.• Limit solid fats, like butter, shortening, lard.

Milk

• Either drink milk everyday, or eat cheese, yogurt.

• Should all be ____________ or fat-free.

Meats and Beans

• Choose low-fat or lean meats & poultries.• Grill/bake rather than sautee or _______.• Vary your choices with beans, fish, nuts.

Discretionary Calories

• Calories that are extra, use for your favorite foods

• Very 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 products. 

Exercise

• Physical activity should be moderate or vigorous and add up to at least 30 mins/day.

Nutrition and Exercise

Benefits of Eating Healthy and Exercising

• Lowers ______• Increases cardiovascular benefits• Resting heart rate slows• Increased endurance• Reduced risk in developing disease• Positive body composition change/more

muscle, less fat

Goals

• Build muscle• Lose fat• Stay where you are (maintain)

Calories• Protein and Carbs = 4 calories/gram• Fat = 9 calories/ gram

Benefits of Water•Helps skin

•Flushes toxins

•Dissolves and carries nutrients

•Lubricates joints

•Improves energy

Meal Frequency

• Do not eat 3 large meals• Eat several meals throughout the day

B.M.I. (Body Mass index)

• Gives general idea of ideal body wt

• Con: 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 & Diet• Low-fat / low-cholesterol diet• Low-carbohydrate diet• Low-sodium diet

• Alcohol• ______________

• Water consumption

• Vegetarian diets– Lacto-ovo vegetarians– Lacto vegetarians– ______________

Health benefits: decreases risk of cancer, cardiovascular disease, and diabetes; lowers blood pressure

Disease Prevention/Nutrition & Diet

Weight Watchers• Recognized 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 SYSTEM

• The 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, you’ll choose your meals to stay within a daily POINTS range.

The POINTS ACTIVITY SYSTEM

• The 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 GROUPS

• Increasing 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.

Here’s 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:

Your current wt Daily POINTS rangeLess than 150 pounds 18- 23 150- 174 pounds 20- 25175- 199 pounds 22- 27200- 224 pounds 24- 29225- 249 pounds 26- 31250- 274 pounds 28- 33275- 299 pounds 29- 34300- 324 pounds 30- 35325- 349 pounds 31- 36

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.