2. the FOOD Pyramid Steps to a healthier you

3. Eating Right Every Day  Imagine how a car runs on poor quality gasoline Knocks and pings After a while affects car performance\  Imagine how a car runs on good quality gasoline Smooth ride Lengthens the life of your car  Food is our fuel  It’s what we give our bodies to keep them working right

4.  The number one rule in good nutrition remains: Eat a balanced diet with a variety of foods in moderation. Eating Right Every Day

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

6. Grains Make half of your grains whole  Carbohydrate  Great source of energy and some vitamins and minerals  Examples: Whole grain, enriched  Eat 6 ounce-equivalents (for a 2,000 calorie diet) 3 ounce-equivalents or more of whole-grain products The remaining grains should come from enriched or whole-grain products  Equivalents: 1 slice bread ½ cup cooked pasta, cooked rice or cooked cereal 1 cup ready-to-eat cereal

7. Vegetables Vary your veggies  Good source of vitamins and minerals  Examples: Dark green, leafy, deep yellow, legumes, starchy vegetables and other vegetables  Eat the equivalent of 2½ cups of raw or cooked vegetables per day (for a 2,000 calorie diet)  Equivalent: 2 cups raw leafy greens = 1 cup of vegetable

8. Fruits Focus on fruits  Good source of vitamins and minerals  Examples: Citrus, melon, berries and other fruits  Eat the equivalent of 2 cups of fresh, canned or frozen fruits per day (for a 2,000 calorie diet)  Equivalent: ¼ cup dried fruit = ½ cup fruit

9. Oils Know your fats  Fat  Important in daily dietary intake Fat soluble vitamins  Add flavor and texture to food  Provide calories  Few nutrients

10. Milk Get your calcium rich foods  Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products Children ages 2 to 8: 2 cups per day Children ages 9 & up: 3 cups per day  Equivalents: 8 oz. milk 1 cup yogurt 1½ oz. natural cheese 2 oz. processed cheese

11. Meat and Beans Go lean on protein  Eat 5½ ounce-equivalents (for a 2,000 calorie diet). Choose lean meat and poultry. Vary your choices – more fish, beans, peas, nuts and seeds.  Equivalents: 1 oz. meat, poultry or fish ¼ cup cooked dry beans or peas 1 egg 1 tablespoon peanut butter ½ oz. of nuts or seeds

12. Discretionary Calories Extras for luxury foods  The number of servings you need a day from each group depends on: Weight Exercise level Age Stage of life (ex: pregnancy, etc.)  Watch portion sizes  Need to consume 6 small meals per day  Do not skip breakfast, it’s the important meal of the day  Make healthier choices during lunch

13. Physical Activity Strive for 60 minutes or more per day  Energy in – Energy out = Balance Energy in – is the food we consume (calories) Energy out – exercise, how we burn those calories  Don’t have to be an athlete  Any form of exercise is great: Walking Dancing Bowling  As long as your are moving

14. Eat Well and Stay Healthy!  It’s not too late or too early to change sides.  NOW is the time to start making healthy lifestyle choices.  No “diets”.  Eat healthier food and decrease empty calories intake  Increase intake of fruits and vegetables 5-9 a day  Exercise regularly At least 30 – 60 minutes/day

15. Conclusion  Eat healthier food and decrease empty calories intake  Increase intake of fruits and vegetables 5-9 a day  Exercise regularly At least 60 minutes/day

16. Who you will be in the next five years depends on three things: 1.The books you read 2.The people you meet 3.The choices you make Choose today to live a transformed life! Source: Bob and Emilie Barnes from “the 15-minute money manager” Key to Success

17. Any Questions?