Fundamentals of Foods

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Fundamentals of Foods
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One Size Does Not Fit All!

• USDA created 12 pyramids for 12 calorie levels
  from 1,000 to 3,200.
• Calorie levels are based on
• Gender
• Weight
• Height
• Age
• Activity Level

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Three Key Messages

• Make smart choices within and among the food
  groups.
• Keep a balance between food intake and physical
  activity.
• Get the most nutrients from your
  calories.

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What Does the PyramidTeach Us?

• Activity
• Variety
• Moderation
• Proportionality
• Personalization
• Gradual Improvement

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MyPyramid Simple Steps to Healthy Living
Click the link below to access MyPyramid
Simple Steps to Healthy Living Student Usercode
for United Streaming is c4ef-69b6 http//www.unit
edstreaming.com/search/assetDetail.cfm?guidAssetID
DD6996E3-BE63-400C-BF6A-C3DBA6F58869
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Be Active!

• ACTIVITY
• Represented by the steps and the person climbing
  them.

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Physical Activity Recommendation for Everyone!

• At least 60 minutes of physical activity most
  (preferably all) days of the week.

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Eat a Varied Diet!

• VARIETY
• The six color bands represent the five food
  groups, plus oils. Foods from all groups are
  needed daily.

Grains
Vegetables
Fruit
OILS
Milk
Meat Beans
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Select Foods for Best Nutrition

• MODERATION
• Each food group narrows toward the top
• Base foods with little or no solid fats or
  added sugars.
• Top foods with more added sugars and/or solid
  fats.

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Eat Recommended Amount from Each Food Group

• PROPORTIONALITY
• The food group bands have different widths - a
  general guide to the proportion to eat from each
  group.

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MyPyramid PlanCheck it out!

• Click on the Go Now link under MyPyramid Plan
• http//www.mypyramid.gov
• Or click the link below and get a quick analysis
  of how much you need to eat.
• http//www.mypyramid.gov/mypyramid/index.aspx

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What is a serving?

• Again I ask
• Does a serving mean
• one size fits all?

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What is a serving?
Source http//www.fns.usda.gov/tn/tnrockyrun/what
sa.htm
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Make Half Your Grains Whole

• Check ingredient lists on labels.
• Look at dietary fiber on Nutrition Facts panel.
• Make gradual changes build up to 100 whole
  grain breads and cereals.
• Substitute whole grains for refined
  in recipes (start with half).
• Be adventurous and try quinoa,
  bulgur, and other grains.
• Add whole grains to mixed dishes.

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Vary Your Veggies

• Buy fresh veggies in season.
• Use more fresh or frozen, less canned
  (except low sodium).
• Have cut veggies available for snacks.
• Have salad with dinner every night.
• Add veggies to casseroles, pasta sauce, quick
  breads, etc.
• Select fast food salad rather than fries, at
  least sometimes.
• Choose dark salad greens over iceberg.

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Focus on Fruits

• Use fruits in salads, side dishes,main dishes,
  desserts, and for snacks.
• Keep fresh and dried fruit handy for snacks.
• Cut up fruit on cereal, pancakes, and waffles.
• Include canned and frozen fruits.
• Buy in season.
• Be adventurous and try unusual fruits.
• Choose fruit more often than juice.
• Limit juice to about 6 ounces a day.

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Get Your Calcium Rich Foods

• Focus on fat-free or low-fat milk.
• Drink fat-free or low-fat milk with meals and
  snacks.
• Choose low-fat cheeses.
• Use milk to make hot cereals.
• Have low-fat yogurt as a snack.
• Use lactose-free products if needed.
• Select non-dairy high-calcium foods and
  beverages if desired

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MilkRecommended Intake

• Children 2 to 8 years 2 cups milk or equivalent
• Young people 9 to 18 years 3 cups milk
  or equivalent.
• These values are for young people at a healthy
  weight, who are physically active less than 30
  minutes a day. See Food Intake Pattern Calorie
  Levels chart for more specific values.

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Go Lean With Protein

• Select leanest cuts of meat.
• Trim all fat and remove skin from poultry.
• Prepare with no added fat.
• Choose lean luncheon meats.
• Eat beans as main dishes.
• Eat fatty fish in moderation.
• Include nuts in snacks, salads, and main dishes.

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Oils Tips for Healthy Choices

• Use vegetable oils and soft margarine rather than
  solid fats.
• Substitute nuts for meat or cheese as snack or in
  a meal sometimes.
• Use Nutrition Facts to select foods low in
  saturated fat, trans fat and cholesterol.
• Select foods prepared with little or no fat.
• Select lean or low-fat foods most often.

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Make It Your Pyramid!

• PERSONALIZATION
• The person on the steps, the URL, and
  the slogan, stress finding the amount of
  foods YOU need daily.

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Take It One Step At A Time

• GRADUAL IMPROVEMENT
• Suggested by the slogan. Take small steps each
  day to improve your diet and lifestyle.

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Lets Practice Using MyPyramid

• Go to MyPyramid.gov and print out PDF version of
  your MyPyramid Plan!
• Determine your calorie needs.
• Review amount to eat from each food group.
• Plan meals and snacks. Remember
• Include whole grains
• Add fruits and veggies
• Limit fats and sugars
• Use healthy food preparation methods
• Plan healthful snacks

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Resources

• mypyramid.gov official website of the new food
  guidance system
• www.nutrition.gov - federal portal to many
  nutrition and health websites
• www.nal.usda.gov/fnic - reliable nutrition
  resources for consumers and professionals
• edis.ifas.ufl.edu University of Florida/IFAS
  downloadable Extension publications
• How to Get Your Kid to Eat, But Not Too Much, by
  Ellyn Satter. Excellent resource for parents.

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Now it is your turn..

• MyPyramid Requirements
• Food Intake Inventory Record Food Intake for
  Five (5) Days!
• MyPyramid Plan PDF Version
• MyPyramid Quiz -Tomorrow!
• Create a Nutritionally Balanced Diet
• One Day