1. Food Groups
In 2011, the “Food Pyramid” changed to the “Choose My Plate.” Portion sizes have become one of the main factors in people gaining weight. We have lost sight of what a healthy serving size is. We will look at that in this unit.
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2. The nutrients we need in our daily diet are found in the 5 food groups.
The recommended amount we need of each food group is different for everyone based on 3 things.
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3. The amount you need of each food group depends on 3 things...
Gender
Physical Activity
Age
Depends on 3 things – Age, Gender and Physical Activity.
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4. Grains... Whole grains & Refined grains
Whole grains contain the entire grain kernel and more nutrients.
Examples of whole grains are brown rice, oatmeal, whole wheat bread.
Refined grains have been milled. They have a finer texture and longer shelf life but not as many nutrients.
Examples of refined grains are white bread, flour and rice.
Half your grain intake should be from whole grains (whole wheat, brown rice, oatmeal).
Discuss 2 types of grains and the difference between the 2.
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5. Grains Boys 14 - 18 yr. old Girls 14 – 18 yr. old 8 oz. 6 oz.
Recommended amount for those doing less than
30 minutes physical activity daily
Boys yr. old
8 oz.
Girls 14 – 18 yr. old
6 oz.
Shows how much is recommended for the average 14 – 18 year old doing less than 30 minutes of physical activity a day. (Remind students that this amount may be different depending on their physical activity.)
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6. 1 ounce equivalents of grains
1 slice of bread
1 mini bagel
½ cup cooked pasta
5 crackers
3 cups popcorn
Discuss the portion sizes for grains.
1 small tortilla
½ cup cooked rice
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7. Vegetables... Provide vitamins and minerals.
Help boost the immune system.
Can be cooked, raw, fresh, frozen or canned.
100% vegetable juice can give you the same nutrients.
Half your plate should be veggies and fruits.
Discuss what counts as a vegetable and the benefits of veggies.
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8. Vegetables Boys 14 - 18 yr. old Girls 14 – 18 yr. old 3 cups 2.5 cups
Recommended amount for those doing less than
30 minutes physical activity daily
Boys yr. old
3 cups
Girls 14 – 18 yr. old
2.5 cups
Shows how much is recommended for the average 14 – 18 year old doing less than 30 minutes of physical activity a day. (Remind students that this amount may be different depending on their physical activity.)
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9. 1 ounce equivalents of vegetables
1 2 baby carrots
3 spears of broccoli
1 large ear of corn
2 stalks celery
1 medium
baked potato
Discuss what is equivalent to a cup of vegetables.
1 large green pepper
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10. Fruits... Provide vitamins and minerals. Help boost the immune system.
Can be 100% fruit juice, fresh, frozen, canned or dried.
Be careful about sugar being added to packaged fruit.
Discuss the benefits of fruits to our body.
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11. Fruits Boys 14 - 18 yr. old Girls 14 – 18 yr. old 2 cups 1.5 cups
Recommended amount for those doing less than
30 minutes physical activity daily
Boys yr. old
2 cups
Girls 14 – 18 yr. old
1.5 cups
Shows how much is recommended for the average 14 – 18 year old doing less than 30 minutes of physical activity a day. (Remind students that this amount may be different depending on their physical activity.)
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12. 1 ounce equivalents of fruit
1 large banana
1 small apple
1 medium grapefruit
32 grapes
1 large orange
Discuss what is equivalent to a cup of fruit.
8 large strawberries
½ cup any dried fruit
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13. Dairy... Provides fats and minerals.
Milk, yogurt and cheese are good sources.
Is good for building strong bones.
Look for calcium-rich foods.
Fat-free or low-fat (1%) is best.
Discuss nutrients we get from this food group and the benefits.
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14. Dairy Boys 14 - 18 yr. old Girls 14 – 18 yr. old 3 cups 3 cups
Recommended amount for those doing less than
30 minutes physical activity daily
Boys yr. old
3 cups
Girls 14 – 18 yr. old
3 cups
Shows how much is recommended for the average 14 – 18 year old doing less than 30 minutes of physical activity a day. (Remind students that this amount may be different depending on their physical activity.)
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15. 1 ounce equivalents of dairy
½ pint of milk
1 small yogurt
2 slices of cheese
2 cups cottage cheese
Discuss what is equivalent to a cup of dairy.
1 scoop ice cream = 1/3 cup
1/3 cup shredded cheese
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16. Protein... Is good for repairing muscles.
Acts as building blocks for bones.
Includes meat, chicken, fish, dried beans, eggs, nuts.
Provides protein and vitamins.
Avoid meat high in saturated fat. It takes away from the protein.
Discuss what this group consists of and the benefits to our body.
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17. Protein Boys 14 - 18 yr. old Girls 14 – 18 yr. old 6.5 oz. 5 oz.
Recommended amount for those doing less than
30 minutes physical activity daily
Boys yr. old
6.5 oz.
Girls 14 – 18 yr. old
5 oz.
Shows how much is recommended for the average 14 – 18 year old doing less than 30 minutes of physical activity a day. (Remind students that this amount may be different depending on their physical activity.)
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18. 1 ounce equivalents of protein
2 tbsp. hummus
1 small steak
1 sandwich slice of turkey
1 egg
1 tbsp. peanut butter
Discuss portion sizes for protein.
½ oz. of nuts and seeds
¼ cup of cooked beans
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19. To find out exactly what you need in your diet based on your age, gender and physical activity level, go to
choosemyplate.gov
Remind students that the recommended amount of food needed is different for everyone depending on age, gender and physical activity. Click on choosemyplate.gov on slide to show students where they can figure their own serving sizes.
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