Mini Med School: Nutrition 1 Nutrition Basics and Food Pyramid Ryan Sears, MSII Peds Club Secretary
FOOD PYRAMID BASICS • The Food Pyramid is one way for people to understand how to eat healthy. • A rainbow of colored, vertical stripes represents the 5 food groups plus fats & oils.
FOOD PYRAMID BASICS Here's what the colors stand for: Orange - grains Green - vegetables Red - fruits Yellow - fats and oils Blue - milk and dairy products Purple - meat, beans, fish, and nuts
Nutrition Suggestions • Eat a variety of foods • A balanced diet includes food from all groups • Have foods from every COLOR every day • Eat more fruits, vegetables, grains and dairy • Eat less meat/protein and oils
What should I eat? ORANGE = Grains • Try to eat a lot of whole grains • Wheat bread, brown rice, oatmeal. GREEN = Vegetables • Orangeveggies: carrots, sweet potatoes, squash • Green veggies: spinach, broccoli • Other: corn, potatoes, green beans, tomatoes
What should I eat? RED = Fruits • Apples, bananas, avocado, oranges, peaches, grapes • 100% Fruit juice BLUE = Milk • Calcium builds strong bones • If you don’t like milk, you can eat yogurt, cheese, calcium-fortified orange juice, or ice cream
What should I eat? Purple = Meats (also Beans, Nuts, Fishes) • Beef, steak, pork, chicken • Eggs • Fish • Beans, nuts
How much do I need to eat? Holy Smokes! That's a lot to EAT in one day.
breakfast • Any breakfast is better than no breakfast • Don’t eat doughnuts or sugary stuff all the time, you won’t stay full. • Eat something from each part of the pyramid: • Grains = cereal, oatmeal, french toast, waffles, pancakes • Protein = eggs, bacon, peanut butter • Fruits = strawberries, blueberries, 100% orange juice • Vegetables • Milk, cheese, and yogurt = milk, yogurt
School lunch • Think of your school lunch as the fuel you put in your tank. If you choose the wrong kind of fuel, you might run out of energy before the day is over. • Eat something from each part of the pyramid: • Grains = sandwich bread, spaghetti, macaroni, cornbread, pretzels • Protein = ham, turkey, bologna, peanut butter (in your sandwich) • Fruits = apples, bananas, grapes, oranges, raisins • Vegetables = salad lettuce, corn, carrots, green beans, potatoes • Milk, cheese, and yogurt = milk, yogurt
School Lunch cont. • BEWARE: • Higher-fat lunch foods include: french fries, hot dogs, cheeseburgers, macaroni and cheese, and chicken nuggets. • Drink milk or water, not POP • Packaged snacks may be bad for you
Lunch REMINDERS • Use your manners. • Chew with your mouth closed. • Don't talk and eat at the same time. • Use your utensils. • Put your napkin on your lap. • Be polite. And don't make fun of what someone else is eating. • Don't drink milk & laugh at the same time!
Quiz Time • What is a good grain to eat for breakfast? • What does the red in the pyramid stand for? • What is a good fruit to have for lunch? • What weird things count as meat? • Name a vegetable that is really a fruit. • Name a grain you can eat for lunch. • What does Buckbeak eat for his meat?