1. Writing assignment #1 (DUE 2/17) Family Food History 1.Describe what it was like eating in your family as you grew up. Did you all sit down and eat or did you have to eat on the run? Were meal times fun or stressful? Who cooked and what? What guidelines did your family give you for healthy eating? 2.How are your current behaviors different? DOUBLE SPACED TYPED NO MORE THAN 2 PAGES

2. What is a serving? How big is a serving size? A serving is one normal size portion of a food. Serving size is the amount in the serving: Vegetables1 cup raw leafy, ½ cup cooked/other Fruits1 whole fruit; ½ grapefruit; ½ c berries or cubed fruit; ¼ c dried fruit Beans/lentils1 ½ cup cooked Nuts/seeds2/3 – 1 c; 4 Tbsp peanut butter Whole grains1 slice; ½ c ww pasta, brown rice; 1 small muffin

3. Serving sizes: Milk, yogurt, cheeses1 cup fluid; 2 c cottage cheese 2 oz processed cheese 1 ½ oz cheese Meat, poultry, fish2-3 oz Eggs2 Oils/fats/sweetssparingly What is a serving? How big is a serving size?

5. The Food Guide Pyramid To translate science into practical terms To help people meet the nutritional needs for carbohydrate, protein, fat, vitamins, & minerals Provides a foundation to eating

6. The Food Guide Pyramid

7. Not for children under the age of 2 Each food is deficient in at least one essential nutrient Variety is the key Calorie and nutrient content may vary within a food group

8. The number of servings changes with the total number of Calories required 18 tsp12 tsp6 tspTotal sugar 937353Total fat 765Meat 2-3 Milk 432Fruit 543Veg 1196Bread 2800 kcal2200 kcal1600 kcalEnergy

9. Recommended Servings for Adults 2 servings from the milk, yogurt, & cheese group 2-3 servings from the meat & meat substitute group 3-5 servings from the vegetable group 2-4 servings from the fruit group 6-11 servings from the bread, cereals, rice, & pasta group

10. The Exchange System Tool for estimating kcals, CHO, protein, and fat content Foods are classified based on their macronutrients composition Emphasis on serving size Uses Diabetic meal planning Menu-planning

11. The Exchange System list CHO(g) Pro(g)Fat(g)Kcal Starch 153 <1 80 Fruit 15 -- -- 60 Milk-skim 128 0-3 90 2% 128 5120 whole 128 8150 Veg 5 2 0 25 Meat-very lean -- 7 0-1 35 lean --7 3 55 Med --7 5 75 Hi fat -- 7 8 100 Fat -- -- 5 45

12. Possible Exchange Patterns Kcal1200160020002400280032003600 Low fat Milk 2222222 Veg 3334444 Fruit 3456899 Starch 581113151821 Lean Meat 4445678 Fat 2468101113

13. Possible Exchange Patterns Kcal1200160020002400280032003600 Low fat Milk 2222222 Veg 3334444 Fruit 3456899 Starch 581113151821 Lean Meat 4445678 Fat 2468101113

14. Evaluating Our Diet Do not meet the recommended servings Consume 1-2 fruits /day (vs. 2-4 servings recommended) Consume 2-3 vegetable/day (vs. 3-5 recommended) Excessive in the fats, oils, & sweet foods

15. Using the Pyramid Choose low-fat options Include plant proteins several times a week Include dark green vegetable every day Include a vitamin C rich food every day Choose whole-grain products Include plant oils daily