Guidelines for healthy eating

1. Guidelines for healthy eating

2. Eating and Good Health • Poor eating habits can lead too: heart disease, high blood pressure, diabetes, and some forms of cancer • Developing good eating habits at a young age can reduce your chances for future health risks. • Using Food Pyramid and Dietary Guidelines can help make healthful eating choices everyday.

3. Dietary guidelines for Americans • Nine suggestions: • Aim for Fitness • Aim for a healthy weight • Be physically active everyday • Build a Healthy Base • Let the Pyramid guide your food choices • Choose a variety of grains daily, especially whole grains • Choose a variety of fruits and vegetables daily • Keep food safe to eat • Choose Sensibly • Choose a diet that is low in saturated fat and cholesterol and moderate in total fat • Choose beverages and foods to moderate your intake of sugars • Choose and prepare foods with less salt • These are guidelines consider what you eat over time-not just in one day • These are suggested guidelines for people 2 and over • Not for infants and young children, their eating requires different food intake

4. Healthy weight and physical activity • The best weight is not necessarily the lowest weight you can be • Healthy weight depends on: • Age • Height • Gender • How much comes from fat or bone, muscle, or other lean tissue ( most preferred is muscle) • Family history of weight-related problems • Good nutrition + physical activity = healthy weight • Concerned about weight? Talk to a health professional to help you identify your healthy weight range

5. Grains, fruits, and vegetables • Good sources of: • Carbohydrates • Fiber • Vitamins • Minerals How can you get more of these nutritious foods? • Eat a bran muffin and have a glass of orange juice in the morning • Get extra veggie toppings on your pizza • Eat vegetable or fruit salad • Choose whole grain side dishes- rice or pasta

6. Low fat, saturated fat, and cholesterol • Fat is important in supplying energy and other body functions • Eating fat is a good idea • Eating too much fat can lead to obesity- being seriously overweight due to excess body fat • High-fat diet can also be linked to heart disease and some cancers

7. Moderate sugars • Sugar can not be completely avoided. • Some sugar is fine • You do NOT need large amounts of sugar • Eating too many sugary foods ( ice cream, candy, cereals) can limit other nutritious foods • Gaining weight is a possibility

8. Moderate salt and sodium • Most Americans eat more salt and sodium than we need. • Salt and sodium are added to many processed foods • Its important to check food labels for sodium content of foods like: canned soup, snack foods, and frozen pizza • Sodium does help the body keep a balance of fluids and regulate blood pressure • But too much sodium can be linked to high blood pressure

9. My Food Plate

10. The food groups • Grain Group: Make half your grains whole • ● Eat at least 3 oz. of whole-grain cereals, breads, • crackers, rice, or pasta every day • ● 1 oz. is about 1 slice of bread, about 1 cup of • breakfast cereal, or 1/2 cup of cooked rice, cereal, • or pasta • Vegetable Group: Vary your veggies • ● Eat more dark green veggies like broccoli, spinach, • and other dark leafy greens • ● Eat more orange vegetables like carrots and • sweet potatoes • ● Eat more dry beans and peas like pinto beans, • kidney beans, and lentils • Fruit Group: Focus on fruits • ● Eat a variety of fruit • ● Choose fresh, frozen, canned, or dried fruit • ● Go easy on fruit juices

11. The Food Groups • Milk Group: Get your calcium-rich foods • ● Go low-fat or fat-free when you choose milk, yogurt, • and other milk products • ● If you don’t or can’t consume milk, choose lactose free • products or other calcium sources such as • fortified foods and beverages • Meat and Bean Group: Choose low-fat or lean meats and poultry • ● Bake it, broil it, or grill it • ● Vary your protein routine — choose more fish, beans, • peas, nuts, and seeds

12. How many servings? • Fruit Group: should provide 4 daily servings, or 2 cups. • Vegetable Group: should provide 5 servings, or 2.5 cups. • Grain Group : should provide 6 ounce-equivalents (1 ounce-equivalent means 1 serving), half of which should be whole grains. • Meat and Beans Group: should provide 5.5 ounce-equivalents or servings. • Milk Group: should provide 3 cups/servings. • Oils: should provide 24g or 6 teaspoons.

13. What counts as a serving? • Milk, Yogurt, and Cheese Group: • 1 cup of milk • 1 ½ oz. ripened cheese • 2 oz. processed cheese • Vegetable Group • 1 cup leafy raw vegetables (lettuce, spinach) • ½ cup of other vegetables (cooked or raw) • ¾ cup of vegetable juice • Meat, Poultry, Fish, Dry Beans, Eggs, Nuts Group • 2 to 3 oz. of cooked lean meat, poultry ,or fish • 1 cup cooked dry beans • 2 Tbsp. peanut butter- equivalent to 1 oz. of meat • Fruit Group • 1 orange, apple, banana, or pear • ½ cup chopped, cooked, or canned fruit • ¾ cup of fruit juice • Bread, Cereal, Rice, and Pasta Group: • 1 slice of bread • ½ cup cooked cereal, rice, or pasta • 1 oz. ready-to eat cereal

14. Putting it all together • Its important to develop healthful eating habits • The food we eat daily may not perfectly fit into a category , but what matters is that you are eating a variety and in taking food from each part in your eating pattern over several day.

15. Food safety • Wash hands before preparing food • Wash hands before eating food • Cook foods at safe temperatures • Refrigerate foods that perish easily

16. Questions • What are ways to be more physically active? Stairs v. Elevator? • How can you set an example for choosing healthy snacks?

17. Websites to visit • www.bam.gov/sub_foodnutrition/ • www.all-weightloss.net/fastfood.htm • www.nal.usda.gov/fnic/foodcomp/search/ • http://hp2010.nhlbihin.net/menuplanner/menu.cgl • www.foodtimeline.org • www.plasticforkdiaries.org • www.urbantext.uiuc.edu/hsnut • http://kidshealth.com • http://exhibits.pacsci.org/nutrition/ • www.smart-mouth.org

18. Activities • Good Choices/ Bad Choices • Food Groups • Nutrients to Know • Class cookbook