Basic food pyramid

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    05-Dec-2014

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  • 1. the
    FOOD
    Pyramid
    Steps to a healthier you
  • 2. The Food PyramidSteps to a healthier you
    GRAINS
    VEGETABLES
    FRUITS
    OILS
    MILK
    MEAT & BEANS
  • 3. GrainsMake half of your grains whole
    6 oz a day
    1 oz =
    1 slice of bread
    1 cup of breakfast cereal
    cup cooked rice or pasta
    Three are Key!
  • 4. Grains
    Benefits of eating at least 3 servings of Whole Grains
    Reduces risk for:
    Stroke
    Type 2 Diabetes
    Heart Disease
    Colorectal Cancer
    Inflammatory disease
    And may help with weight management.
  • 5. Grains
    Substitute whole grain products for refined products.
    Substitute whole wheat or oat flour for up to half the flour in pancake, waffle, muffin, cookies or other flour based recipes.
    Popcorn, a whole grain, can be a healthy snack with little or no added salt and butter
  • 6. VegetablesVary your veggies
    2 servings a day
    1 serving =
    1 cup raw leafy veggies.
    cup raw, cooked, or chopped veggies.
    cup 100% Vegetable Juice (6oz)
    cup salsa or tomato sauce
  • 7. Vegetables
    Benefits of vegetables:
    May reduce the risk of
    Stroke
    Cardiovascular Disease
    Type 2 Diabetes
    Certain Cancers
    Coronary Heart Disease
    Kidney Stones
    Bone Loss
    Eating Vegetables that are low in calories instead of some other high calorie food may be useful in lowering calorie intake.
  • 8. Vegetables
    Buy vegetables in season.
    Stock up on frozen vegetables.
    Use microwave to quickly zap vegetables.
    Plan meals around a vegetable dish.
    Include a green salad with dinner.
    Shred carrots or zucchini into meatloaf, casseroles, quick breads, or muffins.
    Mix lots of veggies into omelets, pasta sauce, lasagna, or pizza.
  • 9. FruitsFocus on fruits
    2 Servings a day
    1 serving =
    1 medium piece of fruit (apple, banana, orange)
    cup chopped, cooked, or canned fruit (including berries and grapes)
    cup dried fruit
    cup 100% fruit juice (6 oz)
  • 10. Fruits
    Benefits of vegetables:
    May reduce the risk of
    Stroke
    Cardiovascular Disease
    Type 2 Diabetes
    Certain Cancers
    Coronary Heart Disease
    Kidney Stones
    Bone Loss
    Eating fruits that are low in calories instead of some other high calorie food may be useful in lowering calorie intake.
  • 11. Fruits
    Buy fruit in season.
    Place fruit on table for easy access.
    Have fruit for dessert.
    Mix fruit in cereal, oatmeal, breads, pancakes, waffles, cookies, yogurt, ice cream, or smoothies.
    Mix it with protein for a satisfying snack.
  • 12. OilsKnow your fats
    Replace bad fat with good fat.
    Saturated Fat: 90% lean)
    Choose the leanest meats such as chicken, turkey, or buffalo.
    Trim all fat and remove skin.
    Broil, grill, or roast meat.
    Chose fish such as salmon, trout, and herring.
    Choose dry beans or peas as a main dish or snack such as hummus.
    Eat nuts as a snack or sprinkle on salads, stir fry, or desserts.
  • 22. Physical ActivityStrive for 60 minutes or more per day
    What is physical activity?
    Discuss moderate vs. vigorous activity.
    Solicit class feedback for examples of moderate and vigorous activities.
  • 23. Eat Well and Stay Healthy!
    Encourage children to use the MyPyramid Worksheet, for a week, and to eat their favorite foods in each group to meet their daily requirements.
    Download the worksheet here: MyPyramid Worksheet.
    Discuss their findings at the end of the week.
    How might each child eat more healthfully?
  • 24. Conclusion
    Summarize the health benefits of each food group.
    Encourage children to do research on any new finding about food and health.
    Encourage children to continue keeping a food diary.
    Encourage children to strive for 60 minutes or more of physical activity every day.
    Ask your school nurse or doctor to visit the class to share facts about food and health on an ongoing basis.