The Food Pyramid & You!

What you need to do… View the powerpoint with your group and take notes on each section in your spiral notebook. Color the food pyramid & menu (following the specific directions) and tape into your spiral. View the website link for “My Plate” and complete a compare & contrast venn diagram.

What do you already know about the food pyramid? Talk to your table about what you already know about the food pyramid.

Parts of the Pyramid Grains Vegetables Fruits Milk Meat & Beans Oils Discretionary Calories Physical Activity

The Grain Group Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. Grains are divided into 2 subgroups, whole grains and refined grains. Whole grains contain the entire grain kernel -- the bran, germ, and endosperm. Examples include: whole-wheat flour bulgur (cracked wheat) oatmeal whole cornmeal brown rice Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are: white flour degermed cornmeal white bread white rice

How Much Grain? 6 ounces every day (and least ½ should be whole grains)

The Vegetable Group 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. Vegetables are organized into 5 subgroups, based on their nutrient content.

How many veggies? 2 ½ cups every day

The Fruit Group Any fruit or 100% 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.

How many fruits? 1 ½ cups every day

The Milk Group All fluid milk products and many foods made from milk are considered part of this food group. 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.

How much milk? 3 cups every day

The Meat & Beans Group All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. Dry beans and peas are part of this group as well as the vegetable group. Most meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry.

How much meat & beans? 5 ounces every day

The Oil Group 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. Some common oils are: canola oil corn oil cottonseed oil olive oil safflower oil soybean oil sunflower oil

How much oil? Oils are not a food group, per se, but you need some for good health!

Discretionary Calories Each person has an allowance for some discretionary calories.  But, many people have used up this allowance before lunch-time!  Most discretionary calorie allowances are very small, between 100 and 300 calories, especially for those who are not physically active.  For many people, the discretionary calorie allowance is totally used by the foods they choose in each food group, such as higher fat meats, cheeses, whole milk, or sweetened bakery products.  You can use your discretionary calorie allowance to: Eat more foods from any food group than the food guide recommends. Eat higher calorie forms of foods—those that contain solid fats or added sugars.  Examples are whole milk, cheese, sausage, biscuits, sweetened cereal, and sweetened yogurt. Add fats or sweeteners to foods.  Examples are sauces, salad dressings, sugar, syrup, and butter. Eat or drink items that are mostly fats, or caloric sweeteners (soda, juice)

How many discretionary calories? Limited!!

Physical Activity Physical activity simply means movement of the body that uses energy. Walking, gardening, briskly pushing a baby stroller, climbing the stairs, playing soccer, or dancing the night away are all good examples of being active. For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes a day. Vigorous physical activities include: Running/jogging (5 miles per hour) Bicycling (more than 10 miles per hour) Swimming (freestyle laps) Aerobics Walking very fast (4 ½ miles per hour) Heavy yard work, such as chopping wood Weight lifting (vigorous effort) Basketball (competitive) Moderate physical activities include: Walking briskly (about 3 ½ miles per hour) Hiking Gardening/yard work Dancing Golf (walking and carrying clubs) Bicycling (less than 10 miles per hour) Weight training (general light workout)

How much physical activity? Aim for at least 60 minutes every day!

Maintaining weight Your weight will stay the same when the calories you eat and drink equal the calories you burn. Losing weight You will lose weight when the calories you eat and drink are less than the calories you burn. Gaining weight You will gain weight when the calories you eat and drink are greater than the calories you burn.

Healthy Eating Learn what to eat from each food group. Focus on how much you eat. Watch your portion sizes! Choose “nutrient-dense” forms of foods. These foods are packed with nutrients, but low in “extras” that just add calories. Get moving! Physical activity can help you reach and keep a healthier weight. Follow your progress by tracking your food intake and physical activity.

Label your paper

After labeling your paper, jot down the important facts for each section

Color Your Foods Grain – orange Veggies- green Fruit- red Milk – blue Look at the sample menu on the back of your worksheet. Color (with colored pencils) the different foods according to their food group. Grain – orange Veggies- green Fruit- red Milk – blue Meat & Beans – purple Oils – yellow Discretionary Calories – pink

What’s New? The US government now uses “My Plate” to show a better idea of what we should eat on a daily basis. Visit www.myplate.gov and look around Complete a Venn Diagram comparing the food pyramid you just took notes on and My Plate.

Food Pyramid My Plate