1. Foods and Nutrition Chapter 3 pages 59-77
Objectives:
Explain My Pyramid including divisions, physical activity and recommended serving allowances (1.7)
Analyze nutritional value of personal daily food intake (1.7.1)
Develop a personalized nutrition plan using (1.7.4)
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2. Benefits of Healthful Choices
Growth, Development and Function
Fitness
Job performance
Appearance
Risk of illness
Long-term health
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3. How much do you NEED?
Each person is unique—you all need different amounts due to your age, gender, ethnicity, weight and activity level.
DRIs are standards for groups of people
RDAs and AIs are commonly used by dieticians to determine how much a person should eat
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4. Tools for Planning Healthy Diets
Dietary Reference Intakes
New tool developed by Food and Nutrition Board of Institute of Medicine
RDA (recommended dietary allowances) since 1943…newly revised
4 types of DRI’s
Estimated Average Requirements (EAR)
Newly revised RDA’s
Adequate Intake (AI)
Upper Tolerable Intake Level (UL)
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5. DRI’s can be used for diet planning…however, they are just one
type of standard. To fully evaluate your diet, you must look at
your overall eating pattern, health condition, i.e, medications and
diseases. True nutrient lacks or eccesses can be found only
through medical tests.
Appendix A shows a chart of RDA’s and DRI’s
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6. Food Guide Pyramid
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Since 1992

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10. Grains Group
Most active teen females should eat 9 servings from the bread, cereal, rice and pasta group.
Most active teen males should eat 11 daily servings from the same group.
50-60% of daily calories from grains
Excellent sources of carbohydrates and fiber
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11. Veggies and Fruits Teen females-4 veggies and 3 fruits/day
Teen males-5 veggies and 4 fruits/day
Another important source of fiber
Great sources of vitamins and minerals
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12. Milk and Meats Groups Milk- milk, yogurt and cheese
Teens need 3 servings
Meats-meat, poultry, fish, dry beans, eggs and nuts
Teens need 2-3 servings
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13. Fats, Oils, Sweets
Candy, butter, margarine, table syrups, cakes, cookies, snack foods, alcohol
These foods should be eaten sparingly, because they provide FEW nutrients.
Foods in this group are dense in fats and sugars…note the symbols on the food guide pyramid!
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14. Determining Daily Servings
Range of servings (teen males need most)
Number of servings depends on:
Age, sex, size, activity level
Teens need more than adults
Senior citizens need less
Females generally require fewer servings
Active people need more
To reduce weight, reduce servings
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15. Serving Sizes Examples
½ c. cooked cereal
3-4 small crackers
½ hamburger bun
½ c. canned fruit
8 oz yogurt
1 ½ oz natural cheese
½ c. cooked beans
2 T. peanut butter
1 slice bread
½ c. cooked veggies
1 c. leafy raw veggies
¾ c. juice
1 apple
1 c. milk
2 ½-3 oz meat, poultry or fish
1 egg
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16. Daily Values on Food Labels
servings
calories
fat
percentages
Based on 2000 calorie diet
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Cal/gm

17. Nutrient Density Comparison of nutrients with calories
Evaluation of nutrition quality of food
High nutrient density-healthy foods
Low nutrient density-empty calorie foods
Every food has potential to make dietary contributions.
Remember variety, moderation & balance!
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18. Using Food Recommendations and Guidelines
Keep a food diary.
Analyze your diet.
Plan menus using
food guide pyramid.
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19. Strive for Five
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20. MyPyramid recommends total amounts rather than “servings”
MyPyramid gives more specific guidelines about the types and AMOUNTS of foods to eat than previous Food Guide Pyramid
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21. FOOD GUIDE PYRAMID SERVINGS “TYPICAL” AMERICAN PORTIONS
What is a “serving”?
FOOD GUIDE PYRAMID SERVINGS
“TYPICAL” AMERICAN PORTIONS
½ cup rice or pasta
1 cup rice or pasta
½ bagel or ½ hamburger bun
1 bagel or 1 hamburger bun
1 chicken leg and thigh
¼ chicken
1 order (½ cup) French fries
Large order (3/4 to 1 cup) fries
1 order (½ cup) cooked red beans
Big bowl (1 to 2 cups) chili beans
1 cup leafy greens
Large green salad (2 cups greens)
Source:
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22. MyPyramid tells you exact amounts of each type of food
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23. MyPyramid: Fruits
Eat the equivalent of 2 cups of fresh, canned or frozen fruits per day (for a 2,000 calorie diet)
Note this equivalent:
¼ cup dried fruit = ½ cup fruit
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24. MyPyramid: Vegetables
Eat the equivalent of 2½ cups of raw or cooked vegetables per day (for a 2,000 calorie diet)
Note this equivalent:
2 cups raw leafy greens = 1 cup of vegetable
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25. MyPyramid: Dairy products
Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products
Children ages 2 to 8: 2 cups per day
Children ages 9 & up: 3 cups per day
Equivalents:
8 oz. milk
1 cup yogurt
1½ oz. natural cheese
2 oz. processed cheese
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26. MyPyramid: Grains Eat 6 ounce-equivalents (for a 2,000 calorie diet)
3 ounce-equivalents or more of whole-grain products
The remaining grains should come from enriched or whole-grain products
Equivalents:
1 slice bread
½ cup cooked pasta, cooked rice or cooked cereal
1 cup ready-to-eat cereal
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27. MyPyramid: Meat & beans
Eat 5½ ounce-equivalents (for a 2,000 calorie diet). Choose lean meat and poultry. Vary your choices – more fish, beans, peas, nuts and seeds.
Equivalents:
1 oz. meat, poultry or fish
¼ cup cooked dry beans or peas
1 egg
1 tablespoon peanut butter
½ oz. of nuts or seeds
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28. Learn how much and what to eat for YOUR calorie level at MyPyramid.gov
Submit age,
sex and
activity
level for a
personalized
MyPyramid
Check
here for
more
information
on food
groups
& related
topics
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29. Dietary Guidelines for Americans
Aim for Fitness
Aim for a healthy weight
Be physically active each day
Build a Healthy Base
Let the Pyramid guide your food choices
Choose a variety of grains, veggies and fruits
Keep foods safe
Choose Sensibly
Low in fat and cholesterol, limit your sugars and salts, alcohol in moderation (when you’re 21)
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30. Revised Dietary Guidelines
Tip #1:  Plan Ahead for Healthful Eating
Tip #2:  Fit More In
Tip #3:  Choose Your “Carbs” by the Company They Keep
Tip #4:  Make Calories Count
Tip #5:  Get the Power of Omega-3s
Tip # 6:  Watch the Sodium, Boost the Potassium
Making the 2005 Dietary Guidelines Work For a Healthier You
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31. 2005 Dietary Guidelines con’d
Tip #7:  Refresh with Less
Tip #8:  Keep It Clean, Chilled and Properly Cooked
Tip #9:  Move It to Be Fit
Visit online resources such as with databases of healthful, flavorful and easy recipes and food prep tips, featuring a variety of nutrient-rich ingredients.
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32. Any Questions?
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33. Avoid portion distortion
How food portion sizes have changed in 20 years
Slides marked by are adapted from “Portion Distortion” by the National Heart, Lung and Blood Institute at
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34. Calorie Difference: 210 calories
BAGEL
20 Years Ago
20 Years Ago
Today
Today
140 calories
3-inch diameter
350 calories
6-inch diameter
Calorie Difference: 210 calories
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35. Larger portions add up Maintaining a Healthy Weight is a Balancing Act
100 extra calories per day
10 pound weight gain per year
Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out
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36. Raking leaves for 50 minutes burns approximately 210 calories*
Increased bagel size: 210 more calories
*Based on 130-pound person
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37. CHEESEBURGER Calorie difference: 257 calories 20 Years Ago Today
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38. Increased cheeseburger size: 257 more calories
Lifting weights for 1 hour and 30 minutes burns approximately 257 calories*
Increased cheeseburger size: 257 more calories
*Based on 130-pound person
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39. SPAGHETTI AND MEATBALLS
20 Years Ago
Today
500 calories
1 cup spaghetti with sauce and 3 small meatballs
1,025 calories
2 cups of pasta with sauce and 3 large meatballs
Calorie difference: 525 calories
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40. Increased spaghetti and meat ball size: 525 more calories
Housecleaning for 2 hours and 35 minutes burns approximately 525 calories*
Increased spaghetti and meat ball size: 525 more calories
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*Based on 130-pound person

41. Calorie difference: 400 calories
FRENCH FRIES
20 Years Ago
Today
210 calories
2.4 ounces
610 calories
6.9 ounces
Calorie difference: 400 calories
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42. Increased French fries size: 400 more calories
Walking leisurely for 1 hour and 10 minutes burns approximately 400 calories*
Increased French fries size: 400 more calories
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*Based on 160-pound person

43. Calorie difference: 165 calories
SODA
Today
20 Years Ago
85 calories
6.5 ounces
250 calories
20 ounces
Calorie difference: 165 calories
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44. Working in the garden 35 minutes burns approximately 165 calories*
Increased soda size: 165 more calories
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*Based on 160-pound person

45. COFFEE Calorie difference: 305 calories 20 Years Ago Today
Coffee (with whole milk and sugar)
Today
Mocha Coffee (with steamed whole milk and mocha syrup)
45 calories
8 ounces
350 calories
16 ounces
Calorie difference: 305 calories
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46. Walking 1 hour and 20 minutes burns approximately 305 calories*
Increased coffee size: 305 more calories
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*Based on 130-pound person

47. Calorie difference: 290 calories
MUFFIN
20 Years Ago
Today
210 calories
1.5 ounces
500 calories
4 ounces
Calorie difference: 290 calories
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48. Vacuuming for 1 hour and 30 minutes burns approximately 290 calories*
Increased muffin size: 290 more calories
*Based on 130-pound person
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49. Calorie difference: 350 calories
PEPPERONI PIZZA
20 Years Ago
Today
500 calories
850 calories
Calorie difference: 350 calories
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50. Increased pepperoni pizza size: 350 more calories
Playing golf (while walking and carrying your clubs) for 1 hour burns approximately 350 calories*
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*Based on 160-pound person

51. Calorie difference: 360 calories
POPCORN
20 Years Ago
Today
270 calories 5 cups
630 calories 11 cups
Calorie difference: 360 calories
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52. Increased popcorn size: 360 more calories
Doing water aerobics for 1 hour and 15 minutes burns approximately 360 calories*
Increased popcorn size: 360 more calories
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*Based on 160-pound person

53. Calorie difference: 220 calories
CHOCOLATE CHIP COOKIE
20 Years Ago
Today
55 calories
1.5 inch diameter
275 calories
3.5 inch diameter
Calorie difference: 220 calories
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54. Increased chocolate cookie size: 220 more calories
Washing the car 1 hour and 15 minutes burns approximately 220 calories*
Increased chocolate cookie size: 220 more calories
*Based on 130-pound person
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55. Keep an “eye” on your food portion sizes
Avoid portion distortion!
Keep an “eye” on your food portion sizes
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56. 1½ ounces* of natural cheese = 6 dice
Portion sizes: Cheese
1½ ounces* of natural cheese = 6 dice
* Equivalent to 1 cup milk (2 oz. processed cheese – 8 dice – also are equivalent to 1 cup milk)
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57. 3 oz. cooked meat, fish, or poultry = a deck of cards
Portion sizes: Meat
3 oz. cooked meat, fish, or poultry = a deck of cards
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58. Portion sizes: ½ and 1 cup
1 cup = 1 baseball
½ cup = ½ baseball
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59. Portion sizes: 1 tsp. & 1 tbsp.
1 teaspoon = the tip of a thumb to the first joint
1 tablespoon = 3 thumb tips
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60. A final word on portion control
“Never eat more than you can lift.”
~Miss Piggy
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