The New Food Guide Pyramid
The Old Food Pyramid
The Old Food Pyramid
Grains: Bread,Cereal,Rice,& Pasta
• Based on one ounce• 1 slice of bread• 1 oz ready to eat cereal• ½ cup cooked cereal• ½ cup rice• ½ cup pasta
Vegetables
• 1 cup raw leafy vegetables, lettuce and spinach
• ½ cup cut up raw vegetables• ½ cup cooked vegetables• ¾ cup or 6oz. vegetable
juice
Fruit• 1 medium piece of raw fruit, apple,
banana, orange or peach, for example
• ½ cup cut-up raw fruit• ½ cup canned fruit (not in sugar
syrup)• ¾ of fruit juice
(100% juice)
Milk• 1 cup milk or yogurt• 1 ½ oz. natural cheese
( ie. cheddar or swiss)• 2 oz. processed cheese
( ie. American)
Meat & Beans
• Meat, Poultry, Fish, Dried Beans, Eggs & Nuts• 2-3 oz. cooked, lean meat, poultry or fish
1 ounce of meat equals• ½ cup cooked beans or• 1 egg or• 2 Tablespoons peanut
butter
Fats, Oils & Sweets• Use limited
TIPS• Make most of your fat sources from fish, nuts
& vegetable oils• Limit solid fats like butter,
margarine, shortening & lard • Keep saturated fats, trans fats,
& salt low• Choose food & beverages
low in added sugars
Physical Activity
Find your balance between food and physical activity
• Stay within your daily calorie needs
• Be physically active for 30 minutes most days
• 60 minutes of physical activity needed to prevent weight gain
• Children and teenagers should be physically active of 60 minutes most days
Diet Related Illnesses
• Heart disease• Hypertension• Diabetes Type I & Type II• Osteoporosis• Obesity• Stroke• Cancer
Heart Disease
Heart Disease
• The number 1 killer of men and women
Prevention Steps• Stop smoking ( DON’T START!!)• Reduce consumption of fat especially
saturated fat• Reduce consumption of cholesterol• Achieve and maintain desirable body weight• Reduce intake of salt/sodium• Increase exercise
Return to Stroke
Hypertension
Hypertension
• High blood pressure• AKA The Silent KillerPrevention Steps• Reduce sodium• Weight control• Increase physical activity• Alcohol in moderation• Add calcium rich foods• Increase of magnesium, potassium & vitamin C
Diabetes • The body is unable to handle carbohydrates normally
Type I about 10% of total cases• Used to be called juvenile diabetes• Caused by genetics, viral infection, other diseases or
toxins Type IIAbout 90% of total cases• Used to be called adult onset• Obesity worsens insulin resistance• Incidence increases with age• Now occurring in children
Diabetes
Affected areas Risk factors
Diabetes
Prevention Steps• Weight control & Exercise
To control diabetes• Balanced diabetic diet• High in complex carbohydrates• Provides enough fiber• Low in saturated fat• Not too high in protein• Increase and maintain exercise• Take necessary medicine to control glucose level
Osteoporosis
Osteoporosis
• AKA Brittle bone diseasePrevention steps• Adequate calcium during preteen and teen years• Need vitamin D to absorb calcium• Exercise with impact to build bone• Muscle strengthening promotes bone growth• Strong muscles improves balance to help prevent
falls• Calcium and vitamin D supplements as you age• No smoking• Alcohol in moderation
Stroke
Stroke
Blood clot to the brain or hemorrhage
Prevention steps• Same as for Heart Disease
Cancer
Colon cancer
Cancer
Prevention steps• Do Not Smoke• High fiber diet• Diet low in saturated fat • Diet low in smoked and charbroiled foods• Eat foods containing Vitamin C and beta-carotene• Eat plenty of cruciferous vegetables such as
broccoli, brussels sprouts, cabbage, cauliflower, greens and bok choy
Obesity
Obesity
• Well balanced diet
• Diet high in complex carbohydrates
• Diet low in saturated fat
• Increase exercise
The Deadly Quartet
• Type II diabetes
• Obesity
• High blood cholesterol (high LDL)
• Hypertension
You Are What You Eat.
Healthy Foods and Active Lifestyle Can Be Fun
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