Your One & Only Body feed it right! Washington State Dairy Council

Feed it Right Activity How well do you…. FEED YOUR BODY? 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?

Check YES or NO to the following questions STEP 1 STEP 1 Check YES or NO to the following questions YES NO 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 STEP 1 YES NO 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 - Next 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 2 STEP 2 Do you skip breakfast? Higher energy levels Improved brain functioning Higher academic performance

STEP 2 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 Do you exercise less than 5 times a week? Improves strength and endurance Helps to control weight Improve muscle mass Children and teenagers should be physically active for at least 60 minutes on most days. Regular physical activity can improve health in the following ways:  Reduces the risk of developing coronary heart disease (CHD), stroke, high blood pressure, type 2 diabetes mellitus, colon cancer and lowers both total cholesterol and triglycerides Helps people achieve and maintain a healthy body weight by increasing metabolically active muscle tissue and increased calorie burning Reduces feelings of depression, stress and anxiety Helps build and maintain healthy bones, muscles, and joints How can you encourage your students to become more active? • Role-model an active lifestyle and share examples of how you are physically active. • Urge your school to offer physical education every day if it doesn't already. • Announce opportunities for physical activity like school sports teams or local park and recreation programs. • Urge parents to set limits on TV watching, video and computer games

STEP 2 Do you avoid snacking between meals? Help to avoid extreme hunger for meals Great way to improve your daily nutrient profile

STEP 2 Do you avoid any food groups? You may be lacking in nutrients You need a variety of nutrients everyday The Meat Group provides protein and iron, as well as B vitamins, vitamin E, zinc and magnesium. Protein helps build strong muscles and build and repair body tissue. Iron, an important part of red blood cells B vitamins helps the body use energy. The Milk Group provides calcium and eight other essential nutrients, including protein, phosphorous, vitamins A, D and B12, riboflavin, niacin and potassium. Calcium is essential for strong, healthy teeth and bones. Vitamin D helps the body absorb calcium and use it to build strong bones. Protein helps build muscle and repair body tissue. Potassium helps regulate blood pressure. The Vegetable group provides vitamins A and C, potassium, fiber and other nutrients. Each vegetable contains different amounts of these nutrients so it's important to choose a variety of vegetables each day! Vitamin A helps keep skin and eyes healthy. Vitamin C helps help heal cuts and fight infections. Fiber promotes regular digestion and may reduce the risk for certain cancers and heart disease. The Fruit group provides vitamins A and C, potassium and fiber. Eat a variety to get the vitamin A, vitamin C and fiber needed daily. Vitamin A helps night vision and helps keep skin and eyes healthy. Fiber helps promote regular digestion and may reduce the risk for certain cancers and heart disease. The Grain group provides complex carbohydrates and fiber. Complex carbohydrates are an important source of energy. B vitamins help our body release and use energy. B vitamins also help to keep our blood, skin and nervous system healthy. Iron, an important part of red blood cells, carries oxygen to all parts of the body. MyPyramid recommends that people of all ages eat whole grains for at least half of their daily Grain Group servings. The Oils group provides a form of energy which can form a reserve and insulation in the body. Fats transport nutrients such as vitamins A, D, E and K through your body and fatty tissue protects your vital organs from trauma and temperature changes. Most of the fats you eat should be polyunsaturated (PUFA) or monounsaturated (MUFA) fats. Oils are the major source of MUFAs and PUFAs in the diet. PUFAs contain some fatty acids that are necessary for health—called “essential fatty acids.” While consuming some oil is needed for health, oils still contain calories. Therefore, the amount of oil consumed needs to be limited to balance total calorie intake. Reference: www.Mypyramid.gov

STEP 2 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 Refer to notes from slide #11 The Vegetable group provides vitamins A and C, potassium, fiber and other nutrients. Each vegetable contains different amounts of these nutrients so it's important to choose a variety of vegetables each day Vitamin A helps night vision and helps keep skin and eyes healthy. Vitamin C helps help heal cuts and fight infections. Potassium helps regulate blood pressure. Fiber promotes regular digestion and may reduce the risk for certain cancers and heart disease. The Fruit group provides vitamins A and C, potassium and fiber. Eat a variety to get the vitamin A, vitamin C and fiber needed daily. Vitamin A helps keep skin and eyes healthy. Fiber helps promote regular digestion and may reduce the risk for certain cancers and heart disease.

STEP 2 Do you try popular diets to lose weight? Temporary fix Typically too low in calories Low in nutrients – may avoid an entire food group Temporary Fix: May see initial weight loss which is usually caused by a loss of water weight verses fat loss. Muscle loss also results due to under consumption of overall calories. When intake increases or food/groups are added back into the diet the weight lost usually returns. Too low in calories: Fad diets often provide less then 1200 calories- which for most active teenagers is too little. Muscle mass is lost and long term weight loss is not achieved. Low in nutrients: Most fad diets often eliminate entire food groups which can result in a loss of nutrients Instead the best weight loss plan is: Exercise more Eat smaller portions Cut back on high calorie and low-nutrient dense foods

STEP 2 Do you wonder what to believe when reading diet and nutrition information? Visit www.mypyramid.gov for accurate nutrition information

Anatomy of MyPyramid ACTIVITY MODERATION VARIETY PERSONALIZATION Activity: Represented by the steps and the person climbing Moderation: Each food group narrows toward the top. The base represents foods with little or no solid fats or added sugars, which should be selected more often. The narrower top stands for foods containing more sugars and solid fats. You can eat more of these if you’re more active Variety: The 6 color bands represent the different food groups. This illustrates foods from all groups are needed daily. Personalization: The person on the steps, slogan and URL stress finding the amount of foods YOU need daily Gradual improvement: Suggested by the slogan, suggesting people can take small steps to improve diet and lifestyle each day. PERSONALIZATION GRADUAL IMPROVEMENT 14

STEP 3 List ALL the foods you have eaten in the last 24 hours Using Mypyramid.gov food groups: Look ahead to STEP 7 in your worksheet for help with food group amounts and next slide # 18 Milk Meat & Beans Fruits Veggies Grains Oils

Recommended amounts that equal one from each food group STEP 3 Recommended amounts that equal one from each food group Grains: 1 = 1 slice of bread, ½ cup of cooked rice pasta, 1 cup cold cereal, ½ hamburger bun, 5 whole grain crackers Veggies: 2 cups leafy greens, 1 cup raw or cooked veggies, 1 cup veggie juice Fruits: 1 medium piece fruit, 1 cup canned or raw fruit, 1 cup fruit juice, ½ cup dried fruit Milk: 1 cup milk or yogurt, 1 ½ oz natural cheese Meat & Beans: 1 ounce meat, ¼ cup dried beans and legumes, one egg, 1 TB peanut butter, ½ ounce nuts or seeds Oils: 1 tsp vegetable oil, 1 tsp margarine/butter, 1 tsp mayonnaise, 1 Tbsp salad dressing STEP 7 also has an extensive explanation of nutrient content of each food group, serving sizes, portion size examples and recommended daily amounts Grains: uses ounces Vegetables: uses cups Fruit: uses cups Milk: uses cups Meat/Beans: uses ounces Oils: uses teaspoons

STEP 3 Determine which food group or category your food choices belong to and add up the totals 1 Milk 2 3 Meat & Beans 1 Fruit ½ Veggies 2 Grains 4 2 Milk 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) Look at your food totals from STEP 3 and use them in STEP 7 to see how you compare with what is recommended for you Cereal with low fat milk (1 cup milk, 2 cups cereal) Fruit salad (1 cup) TOTAL:

How physically active are you? 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

STEP 4 Example: 16 year old Male Exercises 30 minutes most days of the week Example will be used throughout the presentation to explain STEPS 4-7

STEP 5 What is you calorie count? Find your age and physical activity level and then circle you recommended calorie level. MALES FEMALES Activity Level Age Low Medium High 14 2000 2400 2800 1800 15 2200 2600 3000 16 3200 17 18 19-20 21-25

STEP 5 What is you calorie count? Find your age and physical activity level and then circle you recommended calorie level. MALES FEMALES Activity Level Age Low Medium High 14 2000 2400 2800 1800 15 2200 2600 3000 16 3200 17 18 19-20 21-25 Example: 16 year old male with low activity level needs= 2400 calories/day 21

STEP 6 CALORIE LEVELS How Much? Foods 1800 2000 2200 2400 2600 2800 3000 3200 Grains 6oz 7oz 8oz 9oz 10oz Veggies 2½ C 3 C 3½ C 4 C Fruits 1½ C 2 C Milk Meat & Beans 5 oz 5½ oz 6 oz 6½ oz 7 oz Oils 5 tsp 6 tsp 7 tsp 8 tsp 10 tsp 11 tsp Extra calories 195 267 290 362 410 426 512 648 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

STEP 6 CALORIE LEVELS Foods 1800 2000 2200 2400 2600 2800 3000 3200 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 CALORIE LEVELS Foods 1800 2000 2200 2400 2600 2800 3000 3200 Grains 6oz 7oz 8oz 9oz 10oz Veggies 2½ C 3 C 3½ C 4 C Fruits 1½ C 2 C Milk Meat & Beans 5 oz 5½ oz 6 oz 6½ oz 7 oz Oils 5 tsp 6 tsp 7 tsp 8 tsp 10 tsp 11 tsp Extra calories 195 267 290 362 410 426 512 648 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 23

Step 7 SERVING SIZE EXAMPLES Grains: Veggies: Fruits: Milk: Now take your recommended daily amounts from each of the food groups in Step 6 SERVING SIZE EXAMPLES Grains: ½ cup –4 oz measuring cup Veggies: 1 Cup of veggies----fist size Fruits: 1 Cup of fruit or medium sized fruit--tennis ball Milk: 1½ oz cheese—6 dice Meat & Beans: 3 oz meat—deck of cards Oils: 1 tsp—tip of the thumb Extra cals: Read the food label for calories per serving Refer to STEP 7 in worksheet: Grains: 1 ounce =1 slice of bread, ½ cup of cooked rice pasta, 1 cup cold cereal, ½ hamburger bun, 5 whole grain crackers Veggie: 1 cup = 2 cups leafy greens, 1 cup raw or cooked veggies, 1 cup veggie juice Fruit: 1 cup = 1 medium piece fruit, 1 cup canned or raw fruit, 1 cup fruit juice, ½ cup dried fruit Milk: 1 cup= 1 cup milk or yogurt, 1 ½ oz natural cheese Meat/Beans: 1 ounce= ¼ cup dried beans and legumes, Oils: 1 tsp= 1 tsp vegetable oil, 1 tsp margarine/butter, 1 tsp mayonnaise, 1 Tbsp salad dressing

STEP 7 EXAMPLE: WHAT I ATE! Grain: 4 oz Veggies: ½ cup Fruits: 1 Milk: Enter your food group totals from STEP 3 in the space under “What I ate” EXAMPLE: WHAT I ATE! Grain: 4 oz Veggies: ½ cup Fruits: 1 Milk: 2 cups Meat & Beans: 3 Oils tsp Extra calories: calories Example 2400 calories: Grains: 4 oz Vegetables: 1/2 cups Fruits: 1 cups Milk 2 cups Meat & Beans:3 oz Oils: 0 tsp Extra Calories: 0 calories

STEP 8 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!

Look at your results from STEP 7 Are you Too LOW-- Grains: High in fiber and nutrients. Veggies: Fiber helps your body eliminate waste. Fruits: Vitamin C is an antioxidant which may help to prevent disease. Milk: Calcium for strong bones and teeth. Meat & Beans: Zinc and protein are needed for growth and body cell repair. Oils: It is important for optimal health to use a variety of oils/fats in your diet.

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

STEP 9 Goal setting time Find the food groups from STEP 7 where you scored TOO HIGH or TOO LOW What can you do to boost your body’s health and performance through your eating plan?

STEP 9 Goal setting time 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___________________

STEP 9 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: __________________

STEP 9 Goal setting time 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 it’s ready to eat in the morning” My Plan:_______________________

STEP 10 Grades Performance Calcium Fluids Iron Understanding Helpful Tips! Go ahead and be the best that you can be! BOOST YOUR: Calcium Performance Fluids Iron Understanding Weight Loss Weight Gain Grades

STEP 10 A Reality check Are you? Considering taking a nutrition supplement? Considering a vegetarian diet? Considering a fad diet? Considering your body?

It’s the only one you have! Take care of your “ONE AND ONLY BODY” It’s the only one you have!