1. ALPHABET SOUP THE ABCs OF THE DIETARY GUIDELINES

2. The Caveman Diet

3. Balance the food you eat with activity to maintain or improve your weight.

4. Choose a diet with plenty of grain products, vegetables, and fruits

5. Know the facts … read the label

6. Know your fats!Choose a diet low in fat, saturated fat, and cholesterol

7. DON’T sugar coated it! Choose a diet moderate in sugars

8. Choose a diet moderate in salt and sodium • Sodium is associated with high blood pressure • Consume less than 2,300 mg (approximately 1 tsp of salt) of sodium per day.

9. Eat a variety of foods • No single food can supply all nutrients in the amounts you need.

10. The Food Guide Pyramid is an outline of what to eat each day.It's a general guide that lets you choose a healthful diet that's right for you.

11. Eating Out???

12. Portion Distortion: Bagel 20 years ago & Today 3 inch diameter 140 calories 6 inch diameter 500 calories

13. Portion Distortion:CHEESEBURGER20 years ago & Today 333 calories 590 calories

14. Portion Distortion:Coffee20 years ago & Today Mocha coffee with steamed whole milk and mocha syrup 16 oz. 350 calories Coffee with whole milk and sugar 8 oz. 45 calories

15. Portion Distortion:Muffin20 years ago & today 1.5 oz. 210 calories 4 oz.500 calories

16. Portion Distortion: CHOCOLATE CHIP COOKIE 20 years ago and Today 1.5 inch diameter 55 calories 3.5 inch diameter 275 calories

17. Portion Sizes: Meat 3 oz. cooked meat, fish, or poultry = a deck of cards

18. Portion Sizes: ½ and 1 cup 1 cup = 1 baseball½ cup = ½  baseball

19. Portion Size: 1 tsp. & 1 tbsp. 1 teaspoon = the tip of athumb to the first joint 1 tablespoon =3 thumb tips

20. A final word on portion Control: “Never eat more than you can lift.”           ~Miss Piggy

21. QUIZ TIME

22. Question 1:You can eat as much as you want on a low fat diet of fruits, vegetables, grains, cereals, pastas and not gain weight.

23. Question 2:More calories are burnt if you exercise one hour before a meal.

24. Question 3:Eating fatty fish such as Mackerel and Salmon helps to lower cholesterol.

25. Question 4:It is wise to stretch before warming up for a workout.

26. Question 5:The Basic Food Groups are still a good nutritional standard to follow.

27. Question 6:Doyou need to do at least 20 minutes of continuous vigorous activity, three times per week to get a benefit?

28. Mix up your choices within each food group. • Focus on fruits • Vary your veggies • Get your calcium-rich foods • Make half your grains whole • Go lean with protein • Know the limits on fats, salt, and sugars

29. Thanks to the following sites: • http://www.usaring.com/health/trivia1.htm • http://www.health.gov/dietaryguidelines/dga2005/document/html/chapter1.htm • http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/dine_out.htm • http://lancaster.unl.edu/food/mypyramid_files/v3_document.htm