1. Teen Living 7.02 Notes

2. Food Guide Pyramid  Gives the daily recommended number of servings from each food group.  Customized for individuals at www.mypyramid.gov www.mypyramid.gov

3. Food Groups—Dairy Products  Provide calcium for strong bones and teeth.  Examples are milk, yogurt, cheese, and pudding

4. Food Groups—Bread and Cereal  Good source of fiber, which aids in digestion.  The dietary guidelines recommend a diet high in fiber.  Provide energy  You should get ½ of all daily calories from complex carbs  Examples: Breads, cereals, pasta

5. Food Groups—Protein  Complete proteins provide all of the essential amino acids needed by a person.  One serving of meat is 2 to 3 ounces…the size of a deck of cards!  Examples: Meat, poultry, fish, peanut butter, legumes (beans), and eggs.

6. Food Groups—Fruits and Vegetables  Provide the best source of vitamins  Vitamin C is found in orange juice  Raisins are rich in iron  Too many vitamins can be just as dangerous as not enough vitamins!

7. Food Groups—Fats, Oils, and Sweets  Eat food from this group sparingly!  People in the US receive most of their sugar intake from soft drinks.  Olive oil is a healthy form of oil for cooking.

8. Water  70% of body weight is water!  You need 6-8 glasses per day  You also get water from the food you eat. Soup Soup Fruits Fruits Vegetables Vegetables

9. Exercise  30 minutes of aerobic exercise a week is recommended.

10. Reducing Cholesterol  Replace foods high in cholesterol (eggs, cheese, steak) with beans.  Reduce the amount of saturated fats in your diet.

11. Reducing Salt  Season foods with herbs and spices instead of salt.  Always count snacks as a part of your total daily food intake.

12. Vegetarian Diets  Meat is eliminated from the diet  Main concern is getting enough protein Eat foods such as beans and rice to obtain proteins Eat foods such as beans and rice to obtain proteins  Always get professional nutritional counseling before following a strict vegetarian diet  An ethical reason for following a vegetarian diet is the belief that it is wrong to kill and eat animals.