Your One

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Your One Only Bodyfeed it right!
Washington State Dairy Council
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Feed it Right Activity

• Your daily food choices
• can have a major impact on
• YOUR One Only BODY

Follow these 10 steps How well do you.
FEED YOUR BODY?
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STEP 1
Check YES or NO to the following questions
NO
YES
1. Do you skip breakfast? 2. Do your
drink/eat less than 3 servings of dairy a
day? 3. Do you exercise less than 5 times a
week? 4. Do you avoid any food
groups?
STEP 1
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STEP 1
NO
YES
5. Do you avoid snacking between meals? 6. Do
you find it hard to eat enough fruits and
vegetables every day? 7. Do you try popular
or fad diets to lose weight? 8. Do you
wonder what to believe when reading diet and
nutrition information?
STEP 1
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STEP 1 - Next
Total up all the YES and NO answers Did you
answer YES to any of the questions? If so,
please note the following

STEP 1 - Next
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STEP 2

• Do you skip breakfast?
• Higher energy levels
• Improved brain functioning
• Higher academic performance

STEP 2
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STEP 2

• Do you drink or eat less than
• 3 servings daily of the MILK GROUP?
• Prevention of osteoporosis
• High nutrient profile
• Strong bones and teeth

STEP 2
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• Do you exercise less than
• 5 times a week?
• Improves strength and endurance
• Helps to control weight
• Improve muscle mass

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• Do you avoid snacking
• between meals?
• Help to avoid extreme hunger for meals
• Great way to improve your daily nutrient profile

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• Do you avoid any food groups?
• You may be lacking in nutrients
• You need a variety of nutrients everyday

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• Do you find it hard to eat
• enough fruits and
• vegetables everyday?
• Fruits and Veggies are full of nutrients to keep
  your skin healthy and fight disease

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• Do you try popular diets
• to lose weight?
• Temporary fix
• Typically too low in calories
• Low in nutrients may avoid an
• entire food group

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• Do you wonder what to believe when reading diet
  and nutrition information?

Visit www.mypyramid.gov for accurate nutrition
information
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Anatomy of MyPyramid
ACTIVITY
MODERATION
VARIETY
PERSONALIZATION
GRADUAL IMPROVEMENT
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• List ALL the foods you have eaten in the last 24
  hours
• Using Mypyramid.gov food groups

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Recommended amounts that equal one from each food
group
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• Determine which food group or category your food
  choices belong to and add up the totals

EXAMPLE
Turkey Sandwich (2 slices of whole grain bread
2 oz grains 3 oz turkey meat 3 oz meat
beans 1½ oz cheese 1 cup of milk Lettuce,
tomato and pickle ½ veggie 2 tsp mayonnaise 2
tsp oil)
Cereal with low fat milk (1 cup milk, 2 cups
cereal) Fruit salad (1 cup)
TOTAL
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STEP 4
How physically active are you?
Circle the activity level that best describes you

• LOW I usually get less than 30 minutes a day of
  physical activity
• MEDIUM I usually get at least 30 and up to 60
  minutes a day of physical activity
• HIGH I usually get 60 minutes a day of physical
  activity

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• Example
• 16 year old
• Male
• Exercises 30 minutes
• most days of the week

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What is you calorie count? Find your age and
physical activity level and then circle you
recommended calorie level.
MALES
FEMALES
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What is you calorie count? Find your age and
physical activity level and then circle you
recommended calorie level.
MALES
FEMALES
Example 16 year old male with low activity level
needs 2400 calories/day
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How Much?
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STEP 6
Next Use your calorie level to find the
recommended daily amounts of food you should eat
from each food group. Circle your recommended
daily amounts
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Now take your recommended daily amounts from each
of the food groups in Step 6
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Enter your food group totals from STEP 3 in the
space under What I ate
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Now What?Look at your results from STEP 7 (from
the Where I Stand column)

• If you are JUST RIGHT!
• Yeah! Your pyramid is balanced!

Congratulations to you for getting the nutrients,
calories and variety your one and only body
needs for growth, health and performance!
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Look at your results from STEP 7
Are you Too LOW--
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Look at your results from STEP 7
Are you Too HIGH --

• Eating too much from one food group
• may cause your body to
• Gain weight from too many calories
• Fall short on needed nutrients from other food
  groups

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• Find the food groups from STEP 7 where you scored
  TOO HIGH or TOO LOW
• What can you do to boost your bodys health and
  performance through your eating plan?

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• Create some goals you can live with..

Example To increase my daily amounts of the
milk group I will choose a milk food for
breakfast
Write down two goals for yourself_________________
__
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Goal setting time
Roadblocks Identify possible roadblocks that
might prevent you from obtaining your goals.
Example I have no time to prepare and eat
breakfast in the morning

• Roadblocks __________________

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• My plan Make a plan to break through those
  roadblocks so you can be successful!

Example Eat cheese, crackers and banana on the
way to school or make a yogurt, fruit cereal
parfait the night before so its ready to eat in
the morning
My Plan_______________________
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Helpful Tips!

• Go ahead and be the best that you can be!

BOOST YOUR
Performance
Calcium
Fluids
Iron
Understanding
Weight Loss
Weight Gain
Grades
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A Reality check

• Are you?
• Considering taking a nutrition supplement?
• Considering a vegetarian diet?
• Considering a fad diet?
• Considering your body?

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• Take care of your
• ONE AND ONLY BODY
• Its the only one you have!