ALPHABET SOUP THE ABCs OF THE DIETARY GUIDELINES

The Caveman Diet

Balance the food you eat with activity to maintain or improve your weight.

Choose a diet with plenty of grain products, vegetables, and fruits

Know the facts … read the label

Know your fats! Choose a diet low in fat, saturated fat, and cholesterol

DON’T sugar coated it! Choose a diet moderate in sugars

Choose a diet moderate in salt and sodium Sodium is associated with high blood pressure Consume less than 2,300 mg (approximately 1 tsp of salt) of sodium per day.

Eat a variety of foods No single food can supply all nutrients in the amounts you need.

The Food Guide Pyramid is an outline of what to eat each day. It's a general guide that lets you choose a healthful diet that's right for you.

Eating Out???

Portion Distortion: Bagel 20 years ago & Today 3 inch diameter 140 calories 6 inch diameter 500 calories

Portion Distortion: CHEESEBURGER 20 years ago & Today 590 calories 333 calories

Portion Distortion: Coffee 20 years ago & Today Mocha coffee with steamed whole milk and mocha syrup 16 oz. 350 calories Coffee with whole milk and sugar 8 oz. 45 calories

Portion Distortion: Muffin 20 years ago & today 1.5 oz. 210 calories 4 oz. 500 calories

Portion Distortion: CHOCOLATE CHIP COOKIE 20 years ago and Today 1.5 inch diameter 55 calories 3.5 inch diameter 275 calories

Portion Sizes: Meat 3 oz. cooked meat, fish, or poultry = a deck of cards

Portion Sizes: ½ and 1 cup 1 cup = 1 baseball ½ cup = ½ baseball

Portion Size: 1 tsp. & 1 tbsp. 1 teaspoon = the tip of a thumb to the first joint 1 tablespoon = 3 thumb tips

A final word on portion Control: “Never eat more than you can lift.” ~Miss Piggy

QUIZ TIME

Question 1: You can eat as much as you want on a low fat diet of fruits, vegetables, grains, cereals, pastas and not gain weight.

Question 2: More calories are burnt if you exercise one hour before a meal.

Question 3: Eating fatty fish such as Mackerel and Salmon helps to lower cholesterol.

Question 4: It is wise to stretch before warming up for a workout.

Question 5: The Basic Food Groups are still a good nutritional standard to follow.

Question 6: Do you need to do at least 20 minutes of continuous vigorous activity, three times per week to get a benefit?

Mix up your choices within each food group. Focus on fruits Vary your veggies Get your calcium-rich foods Make half your grains whole Go lean with protein Know the limits on fats, salt, and sugars

Thanks to the following sites: a2005/document/html/chapter1.htmhttp:// a2005/document/html/chapter1.htm t/obesity/lose_wt/dine_out.htmhttp:// t/obesity/lose_wt/dine_out.htm es/v3_document.htmhttp://lancaster.unl.edu/food/mypyramid_fil es/v3_document.htm