Dietary Guidelines Food Pyramid My Plate Food Labels

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Presentation transcript:

Dietary Guidelines Food Pyramid My Plate Food Labels Nutrition 101 Dietary Guidelines Food Pyramid My Plate Food Labels

Weight Management and Dietary Guidelines It takes a lifestyle change!

WHAT IS BASAL METABOLIC RATE (BMR)? The rate at which your body uses energy while at rest

FACTORS THAT AFFECT BMR Age- BMR will decrease with age Activity Level- the more active you are the higher BMR Gender- women have higher % body fat

LARGER LUNCH AND SMALLER DINNER INCREASE YOUR BMR NEVER SKIP BREAKFAST EAT 6 SMALL MEALS LARGER LUNCH AND SMALLER DINNER INCREASE MUSCLE MASS AND ACTIVITY LEVEL STAY HYDRATED

WHAT'S IMPORTANT? Scales? Body Mass Index: Weight to height ratio. Percent body fat: Is the amount of fat vs. lean muscle.

NO QUICK FIX FAD DIETS ARE… *EXPENSIVE *SHORT TERM *PROMOTE DISORDERS

Dietary Guidelines Eat a variety of foods Balance the food you eat with physical activity-maintain or improve you weight. Choose a diet low in cholesterol and saturated fat

Dietary Guidelines 4.Choose a diet with plenty of whole grain products, vegetables, and fruits 5. Choose a diet moderate in sugars 6. Choose a diet moderate in sodium 7. Do not drink alcohol (adults who drink should do so in moderation)

Old Food Pyramid

Old Food Pyramid

Divided food in greater detail Harvard Food Pyramid Divided food in greater detail

Myplate.gov

Check Your Understanding Pyramid Compare Think.Pair.Share. What conclusions can you draw from the way they have changed over time along with the new formats?

Food Labels

SO WHAT IS A SERVING SIZE? FDA Recommendations SO WHAT IS A SERVING SIZE?

BREAD, CEREAL, RICE, and PASTA 1 CUP RICE/PASTA (FIST SIZED COOKED) 1 SLICE OF BREAD 1/2 BAGEL 5-8 CRACKERS 1/4 CUP to 1 CUP of CEREAL (read label)

VEGETABLES 1/2 CUP of COOKED VEGETABLES 1 CUP of RAW VEGETABLES 6 oz. GLASS of TOMATO JUICE

FRUIT 1 BANANA 8 oz. GLASS OF JUICE 1 REGULAR SIZE APPLE/ ORANGE, etc… FIST SIZE OF GRAPES (1 cup)

DAIRY 1 CUP of MILK or YOGURT 1 SQUARE INCH/ OR ONE SLICE OF CHEESE 1/2 CUP OF ICE CREAM 1/2 CUP COTTAGE CHEESE

MEAT & PROTEIN 2-3 oz. CUT OF MEAT/SOY (DECK OF CARDS) 1/4 CUP BEANS/NUTS 2 TBSP of PEANUT BUTTER (Golf Ball) 1 EGG

Clips NY Times Undercover