the FOOD Pyramid Steps to a healthier you

EL Civics: Nutrition  In this lesson, you will be learning about the relationship between good nutrition and health.  You will also learn how to identify a healthy American diet.

The Food Pyramid Steps to a healthier you GRAINSVEGETABLESFRUITSOILSMILKMEAT & BEANS

Grains Make half of your grains whole  Examples: Examples Bread Pasta Rice Noodles Tortillas  Whole grains have most dietary fiber, iron & B vitamins  Refined grains have longer shelf life, but are less nutritious

Vegetables Vary your veggies  Examples: Examples Dark green: broccoli Orange: carrots Dry beans and peas: pinto beans Starchy: corn Other: mushrooms  Vegetables may be: raw or cooked fresh, frozen, canned, or dried/dehydrated whole, cut-up, or mashed

Fruits Focus on fruits  Examples: Examples Apples Bananas Peaches Berries: strawberries Melons: cantaloupe 100% Fruit Juice: orange juice  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.

Oils/Fats Know your fats  Examples: Corn oil Olive oil Butter Margarine Lard Avocados (high in oil) Nuts (high in oil) Olives (high in oil)  Healthiest products are low in trans fat and saturated fat

Milk Get your calcium rich foods  Examples: Examples Milk Cheese Yogurt Ice cream  Choose fat-free or low-fat milk, yogurt, and cheese.

Meat and Beans Go lean on protein  Examples: Examples Meat: beef, pork Poultry: chicken, turkey Eggs Fish: tuna, crab Dry Beans & Peas: soybeans, falafel Nuts & Seeds: peanut butter, sesame seeds  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.

Discretionary Calories Extras for luxury foods  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: whole milk, sausage, biscuits, sweetened cereal. Add fats or sweeteners to foods. Examples: sauces, salad dressings, sugar, syrup, and butter. Eat or drink items that are mostly fats, caloric sweeteners, and/or alcohol, such as candy, soda, wine, and beer.

Physical Activity Strive for 30 minutes or more per day  What is physical activity? Physical activity simply means movement of the body that uses energy.  Examples of Moderate Activity: Walking briskly (about 3 ½ miles per hour) Gardening/yard work  Examples of Vigorous Activity: Swimming (freestyle laps) Aerobics