1. Dietary Guidelines Food Pyramid My Plate Food Labels
Nutrition 101
Dietary Guidelines
Food Pyramid
My Plate
Food Labels

2. Weight Management and Dietary Guidelines
It takes a lifestyle change!

3. WHAT IS BASAL METABOLIC RATE (BMR)?
The rate at which your body uses energy while at rest

4. FACTORS THAT AFFECT BMR
Age- BMR will decrease with age
Activity Level- the more active you are the higher BMR
Gender- women have higher % body fat

5. LARGER LUNCH AND SMALLER DINNER
INCREASE YOUR BMR
NEVER SKIP BREAKFAST
EAT 6 SMALL MEALS
LARGER LUNCH AND SMALLER DINNER
INCREASE MUSCLE MASS AND ACTIVITY LEVEL
STAY HYDRATED

6. WHAT'S IMPORTANT? Scales? Body Mass Index: Weight to height ratio.
Percent body fat: Is the amount of fat vs. lean muscle.

7. NO QUICK FIX
FAD DIETS ARE…
*EXPENSIVE
*SHORT TERM
*PROMOTE DISORDERS

8. Dietary Guidelines Eat a variety of foods
Balance the food you eat with physical activity-maintain or improve you weight.
Choose a diet low in cholesterol and saturated fat

9. Dietary Guidelines
4.Choose a diet with plenty of whole grain products, vegetables, and fruits
5. Choose a diet moderate in sugars
6. Choose a diet moderate in sodium
7. Do not drink alcohol (adults who drink should do so in moderation)

10. Old Food Pyramid

11. Old Food Pyramid

12. Divided food in greater detail
Harvard Food Pyramid
Divided food in greater detail

13. Myplate.gov

14. Check Your Understanding Pyramid Compare
Think.Pair.Share.
What conclusions can you draw from the way they have changed over time along with the new formats?

15. Food Labels

17. SO WHAT IS A SERVING SIZE?
FDA Recommendations
SO WHAT IS A SERVING SIZE?

18. BREAD, CEREAL, RICE, and PASTA
1 CUP RICE/PASTA (FIST SIZED COOKED)
1 SLICE OF BREAD
1/2 BAGEL
5-8 CRACKERS
1/4 CUP to 1 CUP of CEREAL (read label)

19. VEGETABLES 1/2 CUP of COOKED VEGETABLES 1 CUP of RAW VEGETABLES
6 oz. GLASS of TOMATO JUICE

20. FRUIT 1 BANANA 8 oz. GLASS OF JUICE 1 REGULAR SIZE APPLE/ ORANGE, etc…
FIST SIZE OF GRAPES (1 cup)

21. DAIRY 1 CUP of MILK or YOGURT 1 SQUARE INCH/ OR ONE SLICE OF CHEESE
1/2 CUP OF ICE CREAM
1/2 CUP COTTAGE CHEESE

22. MEAT & PROTEIN 2-3 oz. CUT OF MEAT/SOY (DECK OF CARDS)
1/4 CUP BEANS/NUTS
2 TBSP of PEANUT BUTTER (Golf Ball)
1 EGG

23. Clips
NY Times Undercover