1. Calorie A unit of heat energy – or – the amount of energy in food.
Energy: the ability for the body to function.
3,500 calories = 1 lb. of body weight
1 GRAM = about the weight of a raisin.
1 GRAM of protein or carbs = 4 calories
1 GRAM of fat = 9 calories
1 GRAM of alcohol = 7 calories

2. THE FOOD GROUPS
Meat, Fish, Egg, Nut Group
Milk Yogurt, Cheese, (dairy) Group
Bread, Rice, Cereal Group
Fruit Group
Vegetable Group
A BALANCED DIET: contains the proper amounts of calories, nutrients & fibers

3. What are some Things to Remember when Selecting Food?
Eat a variety of foods
Choose a colorful diet
Low fat
High fiber
Whole grains
Lots of veggies
Be willing to try new or different things!

4. PICK A COLORFUL DIET RED – contains lycopene
Prevents DNA damage, reduces cancer risks
RED/PURPLE – contains anthocyanins
antioxidants - inhibits blood clot formation

5. PICK A COLORFUL DIET ORANGE – contains alpha and beta carotene
Reduce risk for some cancers
mango
ORANGE/YELLOW – contains vitamin C
Provides antioxidants
papaya
tangerine
peach
nectarine

6. PICK A COLORFUL DIET YELLOW/GREEN – contains lutein & zeaxanthin
Helps prevent cataracts and macular degeneration
Collard
GREEN – contains indoles, sulforaphane & isothiocyanate
compounds that stimulate cancer deactivating enzymes
Kale
Bok Choi
Cabbage

7. PICK A COLORFUL DIET WHITE/GREEN – contains allicin
Helps prevent tumor formation in stomach and colon
endives
Chives

8. History of USDA’s Food Guidance
Food for Young Children
1992
1916
1940s
1970s
USDA has had a long history with food guidance dating back into the early 20th century.
Looking back over this history, many different food guides have been used. They represented health and nutrition concerns of the time when they were introduced.
For example,
In the 1940’s the wartime food guide promoted eating foods that provided the vitamins and minerals needed to prevent deficiencies.
In the 1950’s-1960’s the 7 food groups were simplified into a “Food for Fitness” guide, which was commonly called “The Basic Four.”
By the later 1970’s, concerns about dietary excess lead USDA to issue “The Hassle-Free Daily Food Guide,” which included a “caution” group of fats, sweets, and alcohol.
All of these food guides preceded the introduction of the original Food Guide Pyramid in 1992.
NOTE TO PRESENTER: The food guides pictured above are--
1916: Food for Young Children
1940s (1946): National Food Guide (commonly called “The Basic Seven”)
1950s-1960s (1956): Food for Fitness—A Daily Food Guide (commonly called “The Basic Four”)
1970s (1979): Hassle-Free Guide to a Better Diet
1992: Food Guide Pyramid
2005: MyPyramid
2005
1950s-1960s

9. THE OLD 4 FOOD GROUPS 1950’s till 1992
BREADS & CEREALS – Bran, Pasta & Rice
DAIRY – Yogurt, Milk - Non-Fat & White Cheese
MEAT – Poultry, Fish, Legumes & Beef
*(Each serving is 3 ounces)
FRUITS & VEGETABLES

10. 1992 Food Pyramid

12. 2005 FOOD PYRAMID

14. NEW FOOD PLATE

15. 2011

16. 1 portion of cheese = four dice That's a 1-cup serving of dairy.

17. Meats: 3 ounces or 3 slices
Protein
3 oz. chicken breast – 197 calories
Meats: 3 ounces or 3 slices
1 oz. of almonds – 111 calories Nuts or Seeds: 1 ounce or handful

18. 1 cup of rice – 195 calories Rice or Grains: 1 cup cooked
1 portion of pancake or waffle = the size of a CD That's a 1-ounce serving of grains.
1 cup of rice – 195 calories Rice or Grains: 1 cup cooked

19. 1 cup of broccoli – 36 calories Vegetables: 1 cup cooked or raw
Veggies
1 cup of broccoli – 36 calories Vegetables: 1 cup cooked or raw

20. One medium apple – 65 calories Whole fruits: size of baseball