General Nutrition: The Food Pyramid

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General NutritionThe Food Pyramid

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How can eating well help you?

• Eating nutritious food is just another way to
  help you take care of number one---a way of
  supporting yourself both physically and
  spiritually
• Eating well can give you greater energy and focus
  to apply to other areas of your life
• Nutritional support helps the body to detoxify
  and heal itself

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• Grains form the base of the food pyramid and
  should be a major portion of every meal
• Grains provide vitamins, minerals, and fiber
• Whole grain products (like whole-wheat bread) are
  much more nutritious than refined grain products
  (like white bread)

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• Some good grain choices are
• Breads---whole-wheat bread, corn tortillas,
  bagels
• Cereals---oatmeal, bran flakes, shredded wheat
• Rice---all kinds, although brown rice has more
  fiber
• Pasta---all kinds, with a low-fat sauce
• Popcorn

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• Together with fruits, veggies should also form a
  large part of every meal
• Veggies are also great sources of vitamins,
  minerals, and fiber
• A diet high in vegetables has been shown to help
  lower the risk of having a heart attack, brain
  attack/stroke, or of developing certain cancers

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• Together with veggies, fruits should form a large
  part of every meal
• Fruits are also great sources of vitamins,
  minerals, and fiber
• Fruit makes a great snack!

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• Fish, skinless chicken and turkey are great
  sources of lean protein
• In fact, eating fish three times per week has
  been shown to help reduce the risk of having a
  brain attack/stroke!
• When eating red meat, small portions and lean
  cuts are best
• Egg whites and small amounts of nut butters are
  also good sources of protein

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• Dairy products are great sources of calcium and
  of protein
• Low-fat dairy products (like low-fat or skim
  milk, low-fat yogurt, and lower-fat cheeses like
  cottage cheese) are better choices than
  higher-fat products (like whole milk, ice cream,
  and higher-fat cheeses)

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• The use of concentrated oils and butter should be
  minimized
• Consider using small amounts of olive oil or
  canola oil when cooking instead
• Instead of using butter as a topping, try jam, a
  small amount of peanut butter, a little olive
  oil, cottage cheese, or low-fat sour cream
  instead

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What counts as a serving?
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Breads, Cereals, Rice, and Pasta

• 1 slice of bread
• ½ cup cooked cereal, rice, or pasta
• 1 ounce of dry cereal

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Fruits

• 1 medium whole fruit
• ¾ cup of fruit juice
• ½ cup of canned fruit, canned in water or juice
  (not syrup) preferably

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Vegetables

• ½ cup of cooked vegetables
• 1 cup of tossed salad
• Different vegetables contain different kinds of
  nutrients, so eating a wide variety of vegetables
  (for example, ones of different colors) is best

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Dairy

• 1 cup of milk, preferably skim or low-fat
• 8 ounces of yogurt, again non-fat or low-fat are
  best
• 1-1/2 to 2 ounces of cheese

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Proteins Meat, Poultry, Fish, Beans, Eggs, and
Nuts

• 3 ounces of cooked meat, poultry (chicken or
  turkey), or fishthis is about the same size as
  the palm of your hand or a deck of cards
• ½ cup of cooked beans, 2 tablespoons of nut
  butter (like peanut butter), or 1 egg all count
  as 1/3 of a serving

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Fats and Oils

• Use sparingly in concentrated formolive oil and
  canola oil are the best choices
• Good fats found within whole foods, like the
  fats found in fish, avocadoes, and nuts should be
  eaten in small amounts daily

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Sweets

• Should be eaten sparingly
• Fruits are a good substitute

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Tips for Cutting Back on Fat

• Choose low-fat or non-fat dairy products (for
  example, low-fat or skim milk) over higher-fat
  ones (like whole milk)
• Make veggies, fruits, and grains a larger part of
  every meal
• If youre going to treat yourself to a gooey
  dessert, split it with a friend!

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Tips for Cutting Back on Fat Meats

• Eat more fish instead of higher-fat red meats
• When eating red meat, choose lean cuts and keep
  portion sizes small
• Prepare chicken in a low-fat manner by removing
  the skin and baking, broiling, or pan frying in
  just a little oil instead of deep-frying

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Common Nutrition Myths

• Myth As long as a food is low-fat, it is
  healthy
• Myth Any kind of fat is bad for you

• Fact Many low-fat foods are high in sugar
  instead always check labels carefully
• Fact Some fats, such as those found in nuts and
  avocadoes, are heart healthy and should be
  eaten in small amounts daily

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Snacks

• Less Healthy,
• Occasional Snacks
• Cakes and pies
• Regular chips
• Ice cream
• French Fries
• Cookies and candy
• Higher-fat lunch meats like bologna and salami

• Very Healthy,
• Everyday Snacks
• Air-popped popcorn
• Fruit
• Baked chips
• Low-fat yogurt
• Pretzels
• Lower-fat lunch meats like turkey and chicken

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Breakfast Ideas

• Bagel with jam and/or a little peanut butter
• Oatmeal with fruit and a glass of low-fat milk
• Low-fat yogurt with fruit
• Egg-white omelet (made with several egg whites,
  one whole egg, and veggies of choice), plus toast
  with jam

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Lunch Ideas

• Lean sandwich, like turkey on whole wheat bread,
  with veggies, mustard and/or low-fat mayo, plus a
  piece of fruit
• Low-fat bean dip plus baked tortilla chips
• Low-fat soup and a green salad with low-fat
  dressing

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Dinner Ideas

• Baked chicken with a baked potato (topped with
  low-fat sour cream or plain yogurt mixed with
  chives), plus green beans
• Spaghetti with a low-fat turkey meat sauce and a
  green salad
• Broiled fish with rice and broccoli
• Low-fat tacos or burritos

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Your Ideas

• Does anyone have any healthy eating ideas or tips
  that they would like to share with the group?
• Are there any dietary changes that you are
  planning on making, starting today? Would you be
  willing to share your plans with the group?