Nutrition and Staying Fit Kelly Lallave

1. Nutrition and Staying Fit Kelly Lallave

2. Following the Food Guide Pyramid • Being active everyday is very important! • Playing outside with your friends is a good way to stay active everyday and have fun doing it! • Eat from every color everyday, as well as healthier .

3. The Food Guide Pyramid • Grains • Vegetables • Fruits • Oils, Fats, and sweets • Milk and other calcium-rich foods • Meats, beans, fish, and nuts

4. Grains • Grains are food made from wheat, oats, and rice.

5. Which Type of Grain is Healthier? White Bread Wheat Bread!

6. Vegetables • Vegetables include: • Any vegetable or 100% vegetable juice counts as a member of the vegetable group. • Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.

7. 5 Sub-Groups of Veggies 1. Dark Green Vegetables Collard greens, spinach, and romaine lettuce 2. Orange vegetables Pumpkin Sweet Potatoes, Carrots, and pumpkin 3. Dry beans and peas White beans, soy beans, spilt peas 4. Starchy vegetables Corn, green beans, and potatoes 5. . Other vegetables Eggplants, mushrooms, beets, cabbage, onions, okra, zucchini, wax beans, and iceberg lettuce

8. Fruits • Fruit Groups contain: • Any fruit or 10 0 % fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

9. Some commonly eaten fruits are: • Apples Apricots Avocado Bananas • Strawberries blueberries raspberries cherries • Grapefruit Grapes Kiwi fruit Lemons Limes Mangoes • cantaloupe honeydewwatermelon • Nectarines Oranges Peaches Pears Papaya PineapplePlumsPrunesRaisins Tangerines Oranges • applegrapegrapefruit

10. Milk and other calcium-rich foods • Milk Group includes • Food that retain their calcium content • Choosing fat-free and low-fat can make a difference!

11. Foods Made from Milk • 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 • Milk* All fluid milk: fat-free (skim) low fat (1%) reduced fat (2%) whole milk • flavored milks: chocolate strawberry • lactose reduced milks lactose free milks • Milk-based desserts*Puddings made with milk ice milk frozen yogurtice cream • Cheese* Hard natural cheeses: cheddar mozzarella Swiss parmesan • soft cheeses:ricotta cottage cheese • processed cheeses:American • Yogurt*All yogurt Fat-freelow fatreduced fat whole milk yogurt

12. Meats, Beans, Fish, and Nuts • All Foods made from: • meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. • Most meat choices should be lean and low-fat.

13. Some commonly eaten choices in the Meat and Beans group are: • Meats • beef ham lamb pork veal • Porklamb • Poultrychickenduck gooseturkeyground chicken and turkey • Eggs chicken eggsduck eggs • Dry beans and peas:black beans black-eyed peas chickpeas (garbanzo beans) falafel kidney beans lentils lima beans (mature) navy beans pinto beans soy beans split peastofu (bean curd made from soy beans) white beans

14. Some commonly eaten choices in the Meat and Beans group are (cont.): • Fish* Finfish such as:catfish cod flounder haddock halibut herring mackerel pollock porgy salmon sea bass snapper swordfishtrout tuna • Nuts & seeds* almonds cashews hazelnuts (filberts) mixed nuts peanuts peanut butter pecans pistachios pumpkin seeds sesame seeds sunflower seeds walnuts

15. Oils, Fats, and Sweets • Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish. • A few plant oils, however, including coconut oil and palm kernel oil, are high in saturated fats and for nutritional purposes should be considered to be solid fats. • Solid fats are fats that are solid at room temperature, like butter and shortening. Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation. • Some oils are used mainly as flavorings, such as walnut oil and sesame oil.

16. Examples of different types of Oils… • Some common oils are: • • canola oil • corn oil • cottonseed oil• olive oil • safflower oil • soybean oil • sunflower oil • A number of foods are naturally high in oils, like: • • nuts • olives • some fish • avocados • Some common solid fats are: • • butter • beef fat (tallow, suet) • chicken fat • pork fat (lard) • stick margarine• shortening

17. Staying Active • Physical activity- movement of the body that uses energy • Benefits of physical activity may include: • Improves self-esteem and feelings of well-being • Increases fitness level • Helps build and maintain bones, muscles, and joints • Helps manage weight

18. Examples of Physical Activity… • Walking, gardening, climbing, using the stairs instead of the elevator, basketball, swimming, soccer, handball, dancing, bike riding, golfing, baseball, softball, and tennis are just a few examples of Physical Fitness.

19. Remember…

20. Follow the Food Guide Pyramid! • Being active everyday is very important! • Playing outside with your friends is a good way to stay active everyday and have fun doing it! • Eat from every color everyday, as well as healthier .