Nutrition and Staying Fit

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• Nutrition and Staying Fit
• Kelly Lallave

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Following the Food Guide Pyramid

• Being active everyday is very important!
• Playing outside with your friends is a good way
  to stay active everyday and have fun doing it!
• Eat from every color everyday, as well as
  healthier .

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The Food Guide Pyramid

• Grains
• Vegetables
• Fruits
• Oils, Fats, and sweets
• Milk and other calcium-rich foods
• Meats, beans, fish, and nuts

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Grains

• Grains are food made from wheat, oats, and rice.

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Which Type of Grain is Healthier?

• White Bread

• Wheat Bread!

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Vegetables

• Vegetables include
• Any vegetable or 100 vegetable juice counts as a
  member of the vegetable group.
• Vegetables may be raw or cooked fresh, frozen,
  canned, or dried/dehydrated and may be whole,
  cut-up, or mashed.

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5 Sub-Groups of Veggies

• 1. Dark Green Vegetables
• Collard greens, spinach, and romaine lettuce
• 2. Orange vegetables Pumpkin
• Sweet Potatoes, Carrots, and pumpkin
• 3. Dry beans and peas
• White beans, soy beans, spilt peas

• 4. Starchy vegetables
• Corn, green beans, and potatoes
• 5. . Other vegetables
• Eggplants, mushrooms, beets, cabbage, onions,
  okra, zucchini, wax beans, and iceberg lettuce

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Fruits

• Fruit Groups contain
• Any fruit or 10 0 fruit juice counts as part of
  the fruit group. Fruits may be fresh, canned,
  frozen, or dried, and may be whole, cut-up, or
  pureed.

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Some commonly eaten fruits are

• Apples Apricots Avocado Bananas
• Strawberries
• blueberries raspberries cherries
• Grapefruit Grapes Kiwi fruit Lemons Limes
  Mangoes
• cantaloupe honeydewwatermelon

• Nectarines Oranges Peaches Pears Papaya
  PineapplePlumsPrunesRaisins Tangerines
• Oranges
• applegrapegrapefruit

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Milk and other calcium-rich foods

• Milk Group includes
• Food that retain their calcium content
• Choosing fat-free and low-fat can make a
  difference!

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Foods Made from Milk

• Foods made from milk that retain their calcium
  content are part of the group, while foods made
  from milk that have little to no calcium, such as
  cream cheese, cream, and butter, are not. Most
  milk group choices should be fat-free or low-fat
• Milk All fluid milk fat-free (skim) low
  fat (1) reduced fat (2) whole milk
• flavored milks chocolate strawberry
• lactose reduced milks lactose free milks

• Milk-based desserts Puddings made with milk
  ice milk frozen yogurtice cream
• Cheese Hard natural cheeses cheddar
  mozzarella Swiss parmesan
• soft cheesesricotta cottage cheese
• processed cheesesAmerican
• Yogurt All yogurt Fat-freelow fatreduced fat
  whole milk yogurt

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Meats, Beans, Fish, and Nuts

• All Foods made from
• meat, poultry, fish, dry beans or peas, eggs,
  nuts, and seeds are considered part of this
  group.
• Most meat choices should be lean and low-fat.

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Some commonly eaten choices in the Meat and Beans
group are

• Meats
• beef ham lamb pork veal
• Porklamb
• Poultrychickenduck gooseturkeyground chicken
  and turkey

• Eggs
• chicken eggsduck eggs
•  Dry beans and peasblack beans black-eyed peas
  chickpeas (garbanzo beans) falafel kidney beans
  lentils lima beans (mature) navy beans pinto
  beans soy beans split peastofu (bean curd made
  from soy beans) white beans

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Some commonly eaten choices in the Meat and
Beans group are (cont.)

• Fish Finfish such ascatfish cod flounder
  haddock halibut herring mackerel pollock
  porgy salmon sea bass snapper
  swordfishtrout tuna

• Nuts seeds almonds cashews hazelnuts
  (filberts) mixed nuts peanuts peanut butter
  pecans pistachios pumpkin seeds sesame seeds
  sunflower seeds walnuts

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Oils, Fats, and Sweets

• Oils are fats that are liquid at room
  temperature, like the vegetable oils used in
  cooking. Oils come from many different plants and
  from fish.
• A few plant oils, however, including coconut oil
  and palm kernel oil, are high in saturated fats
  and for nutritional purposes should be considered
  to be solid fats.

• Solid fats are fats that are solid at room
  temperature, like butter and shortening. Solid
  fats come from many animal foods and can be made
  from vegetable oils through a process called
  hydrogenation.
• Some oils are used mainly as flavorings, such as
  walnut oil and sesame oil.

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Examples of different types of Oils

• Some common oils are
• canola oil corn oil cottonseed oil
  olive oil safflower oil soybean oil
  sunflower oil

• A number of foods are naturally high in oils,
  like
• nuts olives some fish avocados
• Some common solid fats are
• butter beef fat (tallow, suet) chicken
  fat pork fat (lard) stick margarine
  shortening

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Staying Active

• Physical activity- movement of the body that uses
  energy

• Benefits of physical activity may include
• Improves self-esteem and feelings of well-being
• Increases fitness level
• Helps build and maintain bones, muscles, and
  joints
• Helps manage weight

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Examples of Physical Activity

• Walking, gardening, climbing, using the stairs
  instead of the elevator, basketball, swimming,
  soccer, handball, dancing, bike riding, golfing,
  baseball, softball, and tennis are just a few
  examples of Physical Fitness.

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Remember
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Follow the Food Guide Pyramid!

• Being active everyday is very important!
• Playing outside with your friends is a good way
  to stay active everyday and have fun doing it!
• Eat from every color everyday, as well as
  healthier .