2. my FOOD Pyramid Eating Right Every Day

3. Basics  What is a Calorie? A Calorie is the amount of heat that it takes to raise 1kg of water 1 degree.  Metabolism A chemical process that breaks down food and thus releases energy

4. The Food Pyramid  Activity Activity is represented by the steps and the person climbing them, as a reminder of the importance of daily physical Activity Moderation Moderation is represented by the narrowing of each food group from bottom to top. The wider base stands for foods with little or no solid fats or added sugars. These should be selected more often

5.  Variety Variety is symbolized by the 6 color bands representing the 5 food groups Proportionality This is shown by the different widths of the food group bands. The widths suggest how much food a person should choose from each group. The widths are just a general guide

6. Bread and Pasta Group  Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product Whole grains contain the entire grain kernel -- the bran, germ, and endosperm Refined grains have been milled, which removes the bran and germ. This gives grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and B vitamins If a product is enriched, it usually has B vitamins and iron added back, but does not have the fiber

7. Vegetables  Try to eat more green and orange vegetables These act as nutrient dense foods

8. Vegetables  Dark green vegetables bok choy broccoli collard greens dark green leafy lettuce kale mesclun mustard greens romaine lettuce spinach turnip greens watercress  Starchy vegetables corn green peas lima beans (green) potatoes  Other vegetables artichokes asparagus bean sprouts beets Brussels sprouts cabbage cauliflower celery cucumbers eggplant green beans green or red peppers iceberg (head) lettuce mushrooms okra onions parsnips tomatoes tomato juice vegetable juice turnips wax beans zucchini  Orange vegetables acorn squash butternut squash carrots hubbard squash pumpkin sweet potatoes Dry beans and peas black beans black-eyed peas garbanzo beans (chickpeas) kidney beans lentils lima beans (mature) navy beans pinto beans soy beans split peas tofu (bean curd made from soybeans) white beans

9. Fruit  Eat a variety of fruits in your diet.  Fruits are great sources of vitamins, minerals, soluble fiber, and phytochemicals — a group of compounds that may help prevent chronic diseases such as cardiovascular disease, cancer and diabetes  Go easy on the fruit juices to fulfill this requirement They have a lot of added sugar

10. Fruits  Apples Apricots Avocado Bananas Berries: strawberries blueberries raspberries cherries  Nectarines Oranges Peaches Pears Papaya Pineapple Plums Prunes Raisins Tangerines 100% Fruit juice: orange apple grape grapefruit  Grapefruit Grapes Kiwi fruit Lemons Limes Mangoes Melons: cantaloupe honeydew watermelon Mixed fruits: fruit cocktail

11. Oils  Make most of your fats sources from fish, nuts, and vegetable oils  Limit solid fats like butter, stick margarine, shortening and lard

12. Milk, Yogurt, and Cheese  All fluid milk products and many foods made from milk are considered part of this food group.  Foods made from milk that retain their calcium content are part of the group, while foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not.  Most milk group choices should be fat-free or low-fat.

13. Meats, Beans, and Nuts  All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group  Vary your choices (so not always red meat  Try to choose more lean meats and fish

14. Physical Activity  Teenagers should have approximately 60 minutes of moderate or vigorous physical activity a day, or most days

15. Eat Well and Stay Healthy!  How many of you discovered that you did not meet the daily recommendations at all?  How many items could you easily substitute in your diet to fulfill the recommendations?  Look at your meals and your eating habits and see where you can make healthier choices!  Let’s look at the portions of the foods we eat on a daily basis:  http://www.choosemyplate.gov/supertracke r-tools/portion-distortion.html http://www.choosemyplate.gov/supertracke r-tools/portion-distortion.html