2. the FOOD Pyramid Steps to a healthier you

3. Eating Right Every Day  Why do you think it is important to eat healthy every day? What would happen if we only ate junk food?  It is important to eat right every day so that you can be health, strong, and feel good.

4. The Food Pyramid Steps to a healthier you GRAINSVEGETABLESFRUITSOILSMILKMEAT & BEANS

5. Grains Make half of your grains whole  Grains- corn, wheat, barley, etc. Grains can be found in bread. Rice is also a grain.  You should eat about 3 servings of grains a day. A serving would be ½ a cup of brown rice, 1 cup of white rice, or a small roll.  Grains give us energy, fiber, and vitamins  What are some of your favorite foods from this group?

6. Vegetables Vary your veggies  Vegetables include broccoli, carrots, peas, lettuce, and corn.  You should have 2-3 cups a day depending on age  Vegetables give you vitamins, reduces risk for diseases, and help you maintain a healthy diet  What are some vegetables that you like to eat?

7. Fruits Focus on fruits  Fruits include oranges, apples, bananas, and watermelon  You should eat 1-2 cups a day depending on age  Fruits provide vitamins and reduces risk for disease  What are some fruits that you like to eat?

8. Oils Know your fats  Fats and Oils include canola oil, nuts, olives, and some fish  You should have only 4-5 teaspoons a day depending on age  Oils/Fats are good for you because they provide vitamin E and they are “essential fatty acids” needed for your body  What fats/oils do you consume?

9. Milk Get your calcium rich foods  Milk- cheese, yogurt, milk, frozen yogurt, cottage cheese.  You should have about 2-3 cups of milk every day.  Milk is good for you because it contains calcium which keeps bones strong, and also other important nutrients.  What types of milk to do you like?

10. Meat and Beans Go lean on protein  Meat/Beans- beef, chicken, lamb, eggs, all beans  You should eat 4-5 ounces depending on age. An ounce is a small steak, 1 egg, or ¼ cup beans  Some of the health benefits include: vitamins, minerals, and good fatty acids  What meats/beans do you like?

11. Discretionary Calories Extras for luxury foods  What are discretionary calories? Extra calories each person has to use to eat more of one group than normal, or more food that day  Many people only have 100-300 discretionary calories a day  Lets brainstorm some ways to use discretionary calories. Examples: add fats or sweeteners to food, eat fattier foods.

12. Physical Activity Strive for 60 minutes or more per day  What is physical activity? Walking, running, biking, hiking, swimming  Moderate vs. Vigorous activity. Moderate- walking, golf, dancing Vigorous- running, basketball, walking fast  What are some moderate or vigorous activities that you do every day ?