2. the FOOD Pyramid Steps to a healthier you

3. What is ChooseMyPlate.gov?  Established by USDA in 2005  5 food groups and oils  Bigger the strip, more proportions.  Are for general public over 2 yrs. Old.

4. The Food Pyramid Steps to a healthier you GRAINSVEGETABLESFRUITSOILSMILKMEAT & BEANS

5. Grains Make half of your grains whole  What: Whole grain bread, cereal, rice and crackers recommended.  Nutrient: Complex carbohydrates, fiber, B vitamins, and minerals.  Serving Size: Girls (14-18) 6 ounces. Boys (14-18) 7 ounces.  One ounce equals: 1 slice of bread, cups popcorn, and 1 cup cereal.  1 baseball = 2 ounces of pasta or rice.

6. Vegetables Vary your veggies  What: Broccoli, spinach, carrots, sweet potatoes, beans and lettuce.  Nutrient: Potassium, fibers, folate, vitamin A, vitamin E, and vitamin C.  Serving Size: Girls (14-18) 2 ½ cups. Boys (14-18) 3 cups.  One cup equals: 1 large tomato, 1 ear of corn, and 12 baby carrots.  1 baseball = 1 cup of vegetables.

7. Fruits Focus on fruits  What: Apples, bananas, berries, 100 percent fruit juice.  Nutrient: Potassium, fiber, vitamin C and folate.  Serving Size: Girls (14-18) 1 ½ cups. Boys (14-18) 2 cups.  One cup equals: 1 small apple, 1 large banana, 8 large strawberries, and ½ cup dried fruit.  1 baseball = 1 cup of fruit

8. Oils Know your fats  What: Canola oil, olive oil, nuts, olives and some fish. Bad oils: butter, beef fat, margarine, shortening.  Nutrients: Vitamin E  Serving Size: Girls (14-18) 5 teaspoons. Boys (14- 18) 6 teaspoons. Most people consume enough oils in what they eat such as: nuts, fish, and salad dressings.

9. Milk Get your calcium rich foods  What: Milk, cheese and yogurt.  Nutrients: Potassium, calcium, and vitamin D.  Serving Size: Girls (14-18) 3 cups. Boys (14-18) 3 cups.  1 cup equals: 8-ounce container of yogurt, 3 slices of cheese, 1 ½ cups of ice cream, and 1 half-pint container of milk.

10. Meat and Beans Go lean on protein  What: Meat, poultry (ex: chicken), dry beans/peas, and nuts/seeds.  Nutrients: Protein, Vitamin B’s, Vitamin E, Iron, Zinc and Magnesium.  Serving Size: Girls (14-18) 5 ounces. Boys (14-18) 6 ounces.  1 ounce equals: 1 egg, 1 tablespoon of peanut butter, ¼ can of tuna and 1 slice of lunch meat.  1 deck of cards = 3 ounces of meat.  1 ping-pong ball = 2 tablespoons of peanut butter.

11. Physical Activity  Recommended 60 minutes a day for teenagers.  Adults should have 30 minutes on most days. Examples: Cardiovascular Endurance Muscular Endurance Muscular Strength Flexibility

12. Asian Food Pyramid In 2010, more than 40 percent of children in the World Health Organization's North American and eastern Mediterranean regions, 38 percent in Europe and 22 percent in southeast Asia are predicted to be overweight or obese. 18 percent less obese children in southeast Asia than U.S. Look at the chart. Why do you think that is?

13. Eat Well and Stay Healthy!  1) Make Smart Food Choices Choose wide variety of foods.  2) Balance Food and Physical Activity 60 minutes on most days.  3) Get the Most Nutrition Out of Your Calories Nutrient dense foods.  4) Handle Food Safely Clean, separate, and cook.