The New Food Guide Pyramid

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The New Food Guide Pyramid
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The Old Food Pyramid
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(No Transcript)
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The Old Food Pyramid
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MyPyramid.gov
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Grains Bread,Cereal,Rice, Pasta

• Based on one ounce
• 1 slice of bread
• 1 oz ready to eat cereal
• ½ cup cooked cereal
• ½ cup rice
• ½ cup pasta

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Vegetables

• 1 cup raw leafy vegetables, lettuce and spinach
• ½ cup cut up raw vegetables
• ½ cup cooked vegetables
• ¾ cup or 6oz. vegetable juice

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Fruit

• 1 medium piece of raw fruit, apple, banana,
  orange or peach, for example
• ½ cup cut-up raw fruit
• ½ cup canned fruit (not in sugar syrup)
• ¾ or fruit juice (100 juice)

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Milk

• 1 cup milk or yogurt
• 1 ½ oz. natural cheese ( ie. cheddar or swiss)
• 2 oz. processed cheese ( ie. American)

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Meat Beans

• Meat, Poultry, Fish, Dried Beans, Eggs Nuts
• 2-3 oz. cooked, lean meat, poultry or fish
• 1 ounce of meat equals
• ½ cup cooked beans or
• 1 egg or
• 2 Tablespoons peanut butter

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Fats, Oils Sweets

• Use sparingly
• TIPS
• Make most of your fat sources from fish, nuts
  vegetable oils
• Limit solid fats like butter, margarine,
  shortening lard
• Keep saturated fats, trans fats, salt low
• Choose food beverages low in added sugars

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Physical Activity

• Find you balance between food and physical
  activity
• Stay within you daily calorie needs
• Be physically active for 30 minutes most days
• 60 minutes of physical activity needed to
  prevent weight gain
• Children and teenagers should be physically
  active of 60 minutes most days

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Diet Related Illnesses

• Heart disease
• Hypertension
• Diabetes
• Type I Type II
• Osteoporosis
• Obesity
• Stroke
• Cancer

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Heart Disease
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Heart Disease

• The number 1 killer of men and women
• Prevention Steps
• Stop smoking ( DONT START!!)
• Reduce consumption of fat especially saturated
  fat
• Reduce consumption of cholesterol
• Achieve and maintain desirable body weight
• Reduce intake of salt/sodium
• Increase exercise

Return to Stroke
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Hypertension
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Hypertension

• High blood pressure
• AKA The Silent Killer
• Prevention Steps
• Reduce sodium
• Weight control
• Increase physical activity
• Alcohol in moderation
• Add calcium rich foods
• Increase of magnesium, potassium
• vitamin C

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Diabetes

• The body is unable to handle carbohydrates
  normally
• Type I
• about 10 of total cases
• Used to be called juvenile diabetes
• Caused by genetics, viral infection, other
  diseases or toxins
• Type II
• About 90 of total cases
• Used to be called adult onset
• Obesity worsens insulin resistance
• Incidence increases with age
• Now occurring in children

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Diabetes
Affected areas
Risk factors
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Diabetes

• Prevention Steps
• Weight control Exercise
• To control diabetes
• Balanced diabetic diet
• High in complex carbohydrates
• Provides enough fiber
• Low in saturated fat
• Not too high in protein
• Increase and maintain exercise
• Take necessary medicine to control glucose level

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Osteoporosis
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Osteoporosis

• AKA Brittle bone disease
• Prevention steps
• Adequate calcium during preteen and teen years
• Need vitamin D to absorb calcium
• Exercise with impact to build bone
• Muscle strengthening promotes bone growth
• Strong muscles improves balance to help prevent
  falls
• Calcium and vitamin D supplements as you age
• No smoking
• Alcohol in moderation

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Stroke
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Stroke

• Blood clot to the brain or hemorrhage
• Prevention steps
• Same as for Heart Disease

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Cancer
Colon cancer
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Cancer

• Prevention steps
• Do Not Smoke
• High fiber diet
• Diet low in saturated fat
• Diet low in smoked and charbroiled foods
• Eat foods containing Vitamin C and beta-carotene
• Eat plenty of cruciferous vegetables such as
  broccoli, brussels sprouts, cabbage, cauliflower,
  greens and bok choy

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Obesity
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Obesity

• Well balanced diet
• Diet high in complex carbohydrates
• Diet low in saturated fat
• Increase exercise

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The Deadly Quartet

• Type II diabetes
• Obesity
• High blood cholesterol (high LDL)
• Hypertension

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You Are What You Eat.
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Healthy Foods and Active Lifestyle Can Be Fun