By Alison Eschweiler Korey Hanuszczak

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ByAlison EschweilerKorey Hanuszczak
Pump Up Your Nutrition
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Outline of Food Guide Pyramid

• Six Different Categories
• Serving Sizes
• Comparing Serving Sizes
• Nutrient Dense Foods vs. Empty Calorie Foods

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The Six Categories of the Food Guide Pyramid

• Fats, Oils, Sweets
• Milk, Yogurt, Cheese
• Meat, Poultry, Fish, Dry Beans, Eggs, Nuts
• Vegetables
• Fruits
• Bread, Cereal, Rice, Pasta

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Food Guide Pyramid Activity
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Grains

• 6-11 Servings/Day
• Includes
• Bread, Rice, Pasta, Breakfast Cereal, Crackers,
  Tortillas, Bagels, English Muffins, Oatmeal,
  Popcorn, Cornmeal, Cookies, Cakes, More!
• Provide Carbohydrates for Energy
• 100 Whole Wheat

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Tips on Grains

• Fiber Whole Grain Foods
• Low Fat Sugar
• Baked Goods
• Watch Out For Spreads Toppings
• Use ½ The Butter or Margarine

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Vegetables

• 3-5 Servings/Day
• Use a Variety of Different Colored Vegetables
• Includes
• Carrots, Celery, Cabbage, Cauliflower,
  Artichokes, Eggplant, Potatoes, Mushrooms,
  Asparagus, Radishes, Beets, More!
• Use Starchy Vegetables in Moderation Such as
  Corn, Potatoes, Peas

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Fruits

• 2-4 Servings/Day
• Includes
• Apples, Kiwis, Grapes, Mangos, Oranges,
  Strawberry, Watermelon, Pineapple, Bananas,
  Cantaloupe, Avocado, Cherries, Olives, Pumpkins,
  Grapefruit, Blueberries, Cranberries, Plums,
  More!
• Some Fruits Are Packed With Calories
• Have a Variety For Different Vitamins
• High in Vitamins A C Potassium
• Low in Fat Sodium

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Tips on Fruit

• Choose Fresh, Frozen, Canned, or Dried Fruit
• Avoid Heavy Syrups
• Have Citrus Fruits, Melons, Berries Regularly
  (Vit. C)
• Only Drink 100 Fruit Juice

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Milk, Yogurt, Cheese

• 2-3 Servings/Day
• Also Known As Dairy Group
• Includes
• Milk, Yogurt, Cheese, Cottage Cheese, Ice Cream
• Use Low-Fat or Fat Free
• Ice Cream and Cheese in Moderation

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Meat, Poultry, Fish, Dry Beans, Eggs, Nuts

• 2-3 Servings/Day
• Includes
• Nuts in Moderation (Almonds, Peanuts, Cashews,
  Sunflower Seeds, Walnuts, Pecans, Hazelnuts,
  Pistachios, Pine Nuts)
• Beef, Turkey, Chicken, Ham, Pork, Veal, Venison,
  Lamb, Duck, Fish (Salmon, Tuna, Cod, Sardines,
  Shrimp, Crab, Lobster, Mahi-Mahi)
• Dry Beans (Lima, Kidney, Soy, Black, Pinto,
  Refried)
• Eggs

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Fats, Oils, Sweets

• Use Sparingly
• Healthier Oils Include
• Canola, Safflower, Sunflower, Corn, Olive
• Oils To Avoid include
• Coconut, Palm Kernel, Butter, Palm Oil, Lard,
  Solid Vegetable Shortening

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Other Fats, Oils, Sweets

• Soda
• Candy
• Chocolate
• Gelatin Dessert
• Mayonnaise

• Salad Dressing
• Cream Cheese
• Whip Cream
• Sugar, Jam, or Jelly
• Syrup or Honey

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Food Portion Activity!Volunteers Needed!
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Serving Sizes of Fats, Oils, Sweets

• 1 Serving of Soda 12 Fluid Ounces
• 1 Serving of Oil Butter 1 Di 1 Teaspoon
• 1 Serving of Salad Dressing 1 Ping Pong Ball
  2 Tablespoons
• 1 Serving of Syrup 1 Tablespoon

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Serving Sizes of Milk, Yogurt, Cheese

• 1 Serving of Cheese 1 ½ Ounces 1 Pair of
  Dice or Your Thumb
• 1 Serving of Milk Yogurt 8 Ounces 1 Cup
• 1 Serving of Ice Cream 4 Ounces ½ Cup

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Serving Sizes of Meat, Poultry, Fish, Dry Beans,
Eggs, Nuts

• 1 Serving of Nuts 1/3 Cup
• 1 Serving 3 Ounces of Meat, Fish, Poultry
  a Deck of Cards or a Cassette
  Tape
• 1 Serving of Dry Beans ½ Cup
• 1 Serving of Eggs 1 Medium Egg

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Serving Sizes For Vegetables

• 1 Serving of Cooked or Chopped Raw Veggies ½
  cup
• 1 Serving of Green Salad 1 Baseball 1 Cup
• 1 Serving of 100 Veggies Juice ¾ Cup

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Serving Sizes For Fruits

• 1 Serving 7 Cotton Balls ½ Cup of Chopped,
  Cooked, or Canned Fruit
• 1 Serving 1 Tennis Ball A Medium Apple,
  Banana, or Orange
• 1 Serving ¾ Cup of 100 Fruit Juice

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Serving Sizes of Grains

• 1 Serving 1 Cup Ready-To-Eat Cereal
• 1 Serving of Cooked Cereal, Pasta, or Rice ½
  cup
• 1 Serving 1 Slice of Bread
• 1 Serving 3 Cups Popped Popcorn
• 1 Serving ½ English Muffin

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Reading Food Labels
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Reading Food Labels Where To Start

• Look at Serving Sizes (Double Sizes)
• How Many Per Container

• Look at Calories PER SERVING (Ex Soda)
• Calories From Fat (30 of Daily Calories) (Ex
  600 Calories From 2,000 Calorie Diet)

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Reading Food Labels Fats, Cholesterol, Sodium
CHO

• Total Fat - Less Than 65g (9 Calories/Gram)
• Saturated Fat Less Than 12g
• Trans Fat - NONE Stay Away!!!
• Cholesterol Less Than 300 mg
• Sodium (Salt) Less Than 2,400 mg
• Total Carbohydrates - 300g (4 Calories/Gram)

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Reading Food Labels Dietary Fiber, Sugar,
Protein Other Nutrients

• Get Plenty of Dietary Fiber
• 25 Grams/Day
• Limit the Amount of Sugar
• Get Enough Protein
• (4 Calories/Gram)
• (10-15 of Energy Needs)

• Vitamins
• Only Have to List if 2
• 10-19 is Good Source
• gt20 is High Source

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Mix Match Nutrient Dense/Empty Calorie Activity!
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Definition Nutrient Dense Empty Calorie

• Nutrient Dense Provides Many Healthy Nutrients
  Few Calories Per Serving
• Ex 8 Ounces Skim Milk 86 Calories
• 8 Ounces Whole Milk 149 Calories
• Empty Calories Doesnt Provide A Lot of
  Nutrients For the Amount of Calories it Contains
• Ex Large Order of Fries 570 Calories, 30 Grams
  of Total Fat (46 of Daily Fat), 9 Grams of Trans
  Fat

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Empty Calorie Foods

• Why Is This Empty Calorie?
• High Calories
• High Fat
• High Sodium
• 40 of Calories From Fat

• Whats Good About This Food?
• High Protein
• Good Calcium
• Some Dietary Fiber

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Empty Calorie Foods

• Why Is This Empty Calorie?
• High Calories
• 2 Pastries - High Fat
• Made From Enriched Flour
• High Fructose Corn Syrup

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Empty Calorie Foods

• Why Is This Empty Calorie?
• High Fat
• Saturated
• 40 Calories From Fat
• High Sodium
• High Calories
• Not Much Protein

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Empty Calorie Foods

• Why Is This Empty Calorie?
• NOT 100 Fruit Juice
• High Amount of Sugar
• High Sodium For Juice

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Empty Calorie Foods

• Why Is This Empty Calorie?
• High Fat
• 60 Calories From Fat
• Still A Lot of Sugar Alcohol
• High Calories

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Nutrient Dense Foods

• Why Is This Nutrient Dense?
• High Fiber
• High Potassium
• High in Vitamins Minerals
• Low Sodium, Fat Cholesterol

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Nutrient Dense Foods

• Why Is This Nutrient Dense?
• 100 Fruit Juice
• Low Sodium
• Lower Calories Than Sunny D

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Nutrient Dense Foods

• Why Is This Nutrient Dense?
• High in Fiber
• Low Calories
• Low Fat
• No Saturated Fat

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Nutrient Dense Foods

• Why Is This Nutrient Dense?
• No Fat
• Low Cholesterol Sodium
• Source of Calcium Potassium

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Nutrient Dense Foods

• Why Is This Nutrient Dense?
• High Protein
• Contains Good Fat (Mono Poly Unsaturated)
• Low Sodium