Bell Ringer

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Bell Ringer

• Please use your notebook and respond to the
  following
• S
• N
• A
• C
• K
• You have 3 minutes to list all the snacks you can
  think of that begin with the letters above. List
  at least 2 for each letter.

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The Food Guide Pyramid

• 2.02
• Diet Planning Resources
• Cassie Spurrier

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Sometimes we dont even realize WHAT we are
eating
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Your Notes

• Lets label the sections
• 1. Bread, Cereal, Rice Pasta
• 2. Fruits
• 3. Vegetables
• 4. Meat, Poultry, Dry Beans, Eggs, and Nuts
• 5. Milk, Yogurt, and Cheese
• 6. Fats, Oils, and Sweets

6.
5.
4.
2.
3.
1.
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The food guide pyramid

• Provides the servings recommended for each food
  group.
• Snacks still count as part of the daily intake

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Bread, Cereal, Rice Pasta

• Would provide you with the most
• energy if you ate them before a game.
• Nutritionist suggest including whole grains
  because they are a good source of FIBER.
• Should be about half the total calories you eat
  since they are a main source of energy!

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Fruits

• Includes all forms of fruit and fruit juices.
• Dried fruits like raisins are a good source of
  iron.
• Citrus fruits are especially rich in Vitamin C,
  like oranges.

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Vegetables

• Lots of vitamins!
• High in fiber (edible skins), low in fat.
• Good sources of vitamins (see handout)
• Choose a variety of vegetables to get a variety
  of vitamins.

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

• Excellent sources of protein and the mineral
  iron. Can help prevent diseases like anemia.
• Deck of cards is 2-3 ounce serving.
• Protein helps teens build and repair body issue.
• Vegetarians may consume dry beans, legumes, or
  nuts in place of meats.

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Milk, Yogurt, and Cheese

• Best sources of the mineral CALCIUM.
• Diets lacking in calcium develop osteoporosis.
• Helps build strong bones and teeth.
• Includes things like pudding and yogurt.
• Is fortified (nutrients added) with
• Vitamin A and Vitamin D

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Fats, Oils, Salts and Sweets

• Fast food is usually fattening so choose low fat
  menu options like chicken, fruit sides, or
  salads.
• Healthy fats like olive oil are a good choice.
• The other food groups of the pyramid also have
  natural fat and sugars so you should remember to
  consume fats, oils, salts and sweets sparingly.
• Beans can help reduce cholesterol.

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Dont forget water!

• 6-8 glasses a day.
• Water is 70 of your body weight.
• Eat foods like soup, watermelon, and fruits.

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• STOP HERE!

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Bell Ringer

• In your notebooks, tell me about how you feel
  about your body.
• Do you think you are healthy?
• Is there anything you want to change if you
  could?
• Please respond with three sentences.

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The Dietary Guidelines

• Eat a variety of foods
• No bad or good foods.
• Moderation- avoiding extremes.

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Balance the foods you eat with physical activity.

• Lifestyle diseases-illnesses relating to how a
  person lives and the choices they make.
• Includes high blood pressure, heart disease,
  stroke, diabetes, and some cancer.
• Also anorexia and bulimia.

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Choose a diet with plenty of grains, vegetables,
and fruits.

• Carbs give energy!
• EAT LOTS BECAUSE THEY PROVIDE FIBER which aids in
  digestion and helps prevent cancer.
• Get your vitamins and minerals!
• Low in fat!

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Choose a diet low in fat, saturated fat, and
cholesterol.

• 30 or less of FAT per day.
• 10 or less of saturated fat per day.
• Animal foods give cholesteroland cholesterol can
  lead to heart disease.

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Choose a diet moderate in sugars.

• American diets receive most of their sugar from
  soda.
• Sugar is calories and calories turn to fat.

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Choose a diet moderate in salt and sodium.

• Add a little if cooking. Use herbs and spices
  instead.
• Choose salty snacks OCCASIONALLY.in MODERATION.
• Processed foods are high in salt!
• Salt causes high blood pressure.

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Reading the LabelWhat are Daily Values?
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Special Dietary ConcernsTypes of Vegetarians

• Lacto-ovo-vegetarian--eats dairy products, eggs,
  in addition to plant sources
• Lacto-vegetarian--eats dairy foods in addition to
  plant sources
• Ovo-vegetarian--eats eggs in addition to foods
  from plant sources
• Vegan--eats only food from plant sources

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Special Concerns for Vegetarians

• Some people become vegetarians because they are
  concerned about animals.
• Should consult with a nutrition counselor first
  because they need to make sure they are getting
  enough protein.

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Start on Pop Up Pyramid!

• Cut out the paper pyramid.
• One side should be labeled and have the servings
  written in.
• Another side should have a food visual that fits
  in each section.
• The last side should have three examples from
  each section written in.