1. The Food Pyramid Jill Woodruff Bethany Abbott Lawrence McCormack Daniel Carr Katherine Moseley

2. The 1992 Food Pyramid Old Food Pyramid Guide to _________________ Start w/ 11 servings of breads, cereals, rice, pasta, 3-5 servings of vegetables. 2-4 servings of fruit. 2-3 servings milk group 2-3 servings meat group. Go easy on fats, oils, and sweets (small tip of Pyramid).

3. The new and improved Food Pyramid A lot different than the old one that told us to eat mainly _________________. Now, daily intake more equally divided between grains, vegetables, fruits, oils, milk, meat and beans, exercise, & discretionary calories.

4. Grains Only eat 3 oz of grains, like cereal, rice, pasta. It’s important that most be _________ __________, with some refined grains.

5. Vegetables New pyramid: vegetables everyday. Especially _________________, orange vegetables, beans, and peas.

6. Fruits Eat a variety everyday. Avoid fruit _______, unless they are _______,and stick with actual whole fruit.

7. Oils ____________ part on the new Pyramid Most fats should come from ________, _________, vegetable oils. Limit solid fats, like butter, shortening, lard.

8. Milk Either drink milk everyday, or eat cheese, yogurt. Should all be ____________ or fat-free.

9. Meats and Beans Choose low-fat or lean meats & poultries. Grill/bake rather than sautee or _______. Vary your choices with beans, fish, nuts.

10. Discretionary Calories Calories that are extra, use for your favorite foods Very small, like ____________ calories. Discretionary calorie allowance used by foods chosen in each food group, such as higher fat meats, cheeses, whole milk, or sweetened bakery products.

11. Exercise Physical activity should be moderate or vigorous and add up to at least 30 mins/day.

12. Nutrition and Exercise

13. Benefits of Eating Healthy and Exercising Lowers ______ Increases cardiovascular benefits Resting heart rate slows Increased endurance Reduced risk in developing disease Positive body composition change/more muscle, less fat

14. Goals Build muscle Lose fat Stay where you are (maintain)

15. Calories Protein and Carbs = 4 calories/gram Fat = 9 calories/ gram Benefits of Water Helps skin Flushes toxins Dissolves and carries nutrients Lubricates joints Improves energy

16. Meal Frequency Do not eat 3 large meals Eat several meals throughout the day

17. B.M.I. (Body Mass index) Gives general idea of ideal body wt Con: does not take into account % _________________ Age, sex, height, wt, fat free body mass B.M.R. (Basal Metabolic Rate)

18. Old Food Pyramid: Educate Yourself about Food.

20. Disease Prevention through Diet

21. Disease Prevention/Nutrition & Diet Low-fat / low-cholesterol diet Low-carbohydrate diet Low-sodium diet Alcohol ______________ Water consumption

22. Vegetarian diets –Lacto-ovo vegetarians –Lacto vegetarians – ______________ Health benefits: decreases risk of cancer, cardiovascular disease, and diabetes; lowers blood pressure Disease Prevention/Nutrition & Diet

23. Weight Watchers Recognized as safe, sensible way to manage your wt for a lifetime. It has years of experience in translating latest wt and health information into programs, services that are thoroughly tested and proven to be both safe and effective. It is also the ____________________ wt loss program. More physicians recommend WW than all other programs combined.

24. The POINTS SYSTEM The POINTS system is the foundation of the wt Loss System. Within the POINTS system, every food is given a POINTS value based on its calorie, fat, and fiber content. Based on your current wt, you’ll choose your meals to stay within a daily POINTS range.

25. The POINTS ACTIVITY SYSTEM The POINTS activity system assigns a POINTS value to physical activity based on your current wt, ______________ of activity, & level of intensity. Activity POINTS can be swapped for additional food POINTS.

26. SUPPORT GROUPS Increasing your knowledge, having role models to follow, sharing your challenges, and celebrating your successes are a vital part of long- term wt management. This is why WW offers this option when you join.

27. Here’s how to start: Once you know your current wt, you can pick out your range of POINTS. The more you weigh the _________ food you need to eat in order to lose wt in a safe and healthy way. Now, you simply choose foods to keep you within your daily POINTS range.

28. FIND YOUR POINTS RANGE: Your current wtDaily POINTS range Less than 150 pounds18- 23 150- 174 pounds20- 25 175- 199 pounds22- 27 200- 224 pounds24- 29 225- 249 pounds26- 31 250- 274 pounds28- 33 275- 299 pounds29- 34 300- 324 pounds30- 35 325- 349 pounds31- 36

29. AND REMEMBER: Be sure you always use at least the _________ # of POINTS in your range. This will keep your metabolism fueled while losing wt at a safe rate. As you lose wt, your body needs fewer POINTS. You can save POINTS too! POINTS not used one day can be “banked” for another. However they must be used the week they are earned and use no more than 10 “banked” POINTS per day.