Our topic: HEALTHY EATING

The main question: What food groups are important for a healthy body?

In this presentation you will learn about being a healthy eater. Please come with me as I teach you how you can make healthy choices!

We are going to learn about FFOOD GROUPS FFOOD PYRAMID HHEALTHY EATING

FOOD GROUPS

Did you know that foods can be broken into groups? We call these groups the food groups. Follow me and discover what foods belong in each group.

Bread, Cereals, Rice and Pasta When you eat food from this group, it gives your body energy to work and play.

Vegetables This group has a lot of vitamins and minerals. Your body needs plenty of these to stay healthy. Vitamins and minerals help your body fight sickness.

Fruit and Berries This group has a lot of vitamins and minerals too.

Milk Products This group gives your body an important mineral called calcium. Your bones and teeth need calcium to stay healthy.

Meat, Beans and Eggs These foods have protein. Protein helps your body grow. Protein keeps your body working well.

Now let’s see if you can pick out which food belongs in each group. I will show you names of foods, and you need to pick which one does not belong in the group.

Let’s start with the Bread, Cereal, Rice and Pasta Group. Which one of these foods does not belong in this group?  Whole wheat bread  Brown rice  Spaghetti  Broccoli

Now you can try the Vegetables. Which food does not belong in this group?  Mashed potatoes  Cauliflower  Chocolate cake  Corn

Try the Fruit and Berries. Which food does not belong ?  Banana  Strawberries  Turkey  Pineapple

Next, try the Milk Products. Which food does not belong ?  Mozzarella cheese  French fries  Chocolate milk  Frozen yogurt

Now for our last group! Remember the Meat and Beans Group. Which one of these foods does not belong ? FFried chicken PPork PPotato chips SSausages

Fantastic! You did a great job. You are now a healthy eater. Remember to eat foods from all food groups to help your body grow big and strong.

FOOD PYRAMID

The general principles of healthy food can be presented in the form of a PYRAMID.

IIt’s important to eat well balanced meals. FFood Pyramid is a general guide of what to eat each day because people must eat a variety of foods to stay healthy. TThe balanced and healthy Food Pyramid was reworked from basic food groups, consisting of meat, dairy products, grains, fruit and vegetables. NNo one food group is more important than another, so a person needs them all for good health.

Healthy Eating with MyPyramid

My Pyramid  Based on science  Based on Dietary Guidelines  Focuses on food

Important Components Activity Moderation Personalization Proportionality Variety Gradual Improvement

Message: Variety  Color bands represent that all food groups are needed each day for health

Food Groups are Color Coded

Message: Proportionality  Differing widths of the color bands suggest about how much food should be eaten from each group

Message: Moderation  Food group bands narrow from bottom to top suggesting to eat nutrient-dense forms of foods

Message: Physical Activity  Steps and person on them symbolize that physical activity should be a part of everyday healthy living

Additional Messages in the MyPyramid Graphic Personalization: TThe name “MyPyramid” suggests an individual approach TThe person climbing the steps mentally links each viewer to the image Gradual Improvement: TThe slogan “Steps to a Healthier You” suggests that improvement should happen in stages, over time

Recommendations...

Grains  The foods in this group give your body energy.  Eat 3-6 ounces of whole grain bread, cereal, rice, crackers or pasta daily

Vegetables  You need 3-5 servings.  Eat more dark green vegetables  Eat more orange vegetables  Eat more dry beans and peas

Fruit YYou need 2-4 servings a day. EEat a variety of fruit CChoose fresh, frozen, canned or dried fruit GGo easy on fruit juices

Milk  You need 2-3 servings a day.  Go low-fat or fat-free  If you don’t or can’t consume milk, choose lactose-free products or other calcium sources

Meat and Beans  You need 2-3 servings a day.  Choose low-fat or lean meats and poultry  Bake it, broil it, or grill it  Vary your choices--with more fish, beans, nuts and seeds

“OTHERS” OOils, Fats, and Sweets TThis section doesn’t make up a food group. YYou shouldn’t use “Others” too much. Your body only needs a small amount of fat. SSugary foods usually don’t have many vitamins and have too much fat and calories in them.

Physical Activity  Find your balance between food and physical activity –Be physically active for at least 30 minutes most days of the week –Children and teenagers should be physically active for 60 minutes every day, or most days

So we know how many servings we need from each food group. What’s a serving size?

Here’s an example of a serving size from each group: GGrains: 1 slice of bread VVegetables : 1/2 cups of cooked vegetables FFruits: 3/4 cup of juice MMilk: 1 cup of milk MMeat, Fish, Dry Beans, Eggs and Nuts: 1 egg RRemember to limit your servings of Fats, Oils and Sweets

Now, how do we make all of these recommendations fit?

Remember the Basics MMix up your choices within each food group FFocus on fruits VVary your veggies GGet your calcium-rich foods GGo lean with protein EEat very little food containing fat, oil and sugar.

Be Healthier!