my pyramid basics and dietary guidelines. food intake patterns calorie level...
TRANSCRIPT
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My Pyramid Basics and Dietary Guidelines
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Food Intake PatternsCalorie Level 1,000 1,200 1,400 1,600 1,800 2,000 2,200 2,400 2,600 2,800 3,000 3,200
Fruits 1 cup 1 cup 1.5 cups
1.5 cups
1.5 cups
2 cups
2 cups
2 cups
2 cups
2.5 cups
2.5 cups
2.5 cups
Vegetables 1 cup 1.5 cups
1.5 cups
2 cups
2.5 cups
2.5 cups
3 cups
3 cups
3.5 cups
3.5 cups
4 cups
4 cups
Grains 3 oz 4 oz 5 oz 5 oz 6 oz 6 oz 7 oz 8 oz 9 oz 10 oz 10 oz 10 oz
Meat and Beans
2 oz 3 oz 4 oz 5 oz 5 oz 5.5 oz 6 oz 6.5 oz 6.5 oz 7 oz 7 oz 7 oz
Milk 2 cups
2 cups
2 cups
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups
3 cups
Oils 3 tsp 4 tsp 4 tsp 5 tsp 5 tsp 6 tsp 6 tsp 7 tsp 8 tsp 8 tsp 10 tsp 11 tsp
Discretionary calorie allowance
165 171 171 132 195 267 290 362 410 426 512 648
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Nutrients – Energy Producing
Carbohydrates• Provide Energy
Protein• Builds and Repairs Body Tissue
Fat• Insulation, Protection, Reserve Energy
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Nutrients – non energy producing
Vitamins• Assist in the biochemical reactions related to the
metabolic process (Make your body work the way it is supposed to!)
Minerals• Skeletal structure
Water• Hydration, most essential to life
Fiber• Digestion of food
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Grains
Servings Daily: 5 - 8 ounces Major Nutrient: Carbohydrates, Fiber Serving: 1 oz = 1 slice bread, 1 cup dry
cereal, 1/2 cup pasta, 1/2 cup rice Tip: Choose whole
grains (complex
carbohydrates).
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Vegetables
Servings Daily: 2 - 3 cups Major Nutrient: Vitamins, Fiber Serving: 1 cup cooked veggies or juice, 2 cups
raw veggies or leafy veggies Tips: Eat a variety of colors.
The more vibrant the color,
the more rich in vitamins.
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Fruits
Servings Daily: 1 - 2 cups Major Nutrient: Vitamins, Fiber Serving: 1 medium piece of fruit, 1 cup
raw fruit or juice Tips: Look for 100%,
no sugar-added fruit juices.
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Milk
Servings Daily: 3 cups Major Nutrient: Minerals, Protein Serving: 2 oz. cheese, 1 cup milk or yogurt Tips: Go for low-fat or
fat free dairy products.
If you can’t consume milk,
choose alternative
calcium sources.
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Meat and Beans
Servings Daily: 5 - 6 ounces Major Nutrient: Protein Serving: 1 oz meat, 1 egg, 1 T. peanut
butter, 1/4 cup cooked beans, 1/2 oz nuts or seeds
Tips: Choose low-fat or lean proteins. Use healthier cooking
methods (bake, broil or grill).
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Oils
Servings Daily: 5 - 7 teaspoons Major Nutrient: Fat Serving: Watch for it in foods such as
nuts, olives, mayonnaise, and salad dressing
Tips: Choose healthier oils(canola, olive, peanut, soybean, sunflower oil).
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Sugar
Keep sugar within the discretionary calorie allowance (daily calorie limit)
Choose water or fat free milk
instead of soda or juice Limit sweet snacks and
desserts Select unsweetened cereals
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Physical Exercise
Be physically active for at least 30 minutes a day
For sustained weight loss at least
60-90 minutes of physical activity
is needed
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The Dietary Guidelines
QuickTime™ and aTIFF (Uncompressed) decompressor
are needed to see this picture.
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1. Get adequate nutrients within the calorie needs
Caloric Breakdown
Carbohydrates: 55-60%
Fat: No more than 30%
Protein: 10-15 %
Average American eats too much fat, sugar, calories & sodium
Average American doesn’t eat enough fiber.
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2. Manage weight, balance food intake with exercise output
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Serving Size Quiz
What does a serving size look like?
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QUIZ: What Makes a Serving?
A huge bag of Doritos is helping you get through your science homework. You polish off about half a bag or 50 chips. How many servings of chips have you just eaten?
A. 1
B. 2 1/2
C. 5
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The Answer: C
An official serving of Doritos is 1 oz., which is about 10 chips. Half a bag is 5 servings.
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QUIZ: What Makes a Serving?
One serving of steak is about as big as:
A. a deck of cards
B. a CD case
c. a paperback book
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The Answer: A
An official serving of steak is 3 oz. or about as big as a deck of cards. A typical slab you would get at a steak house would be five times that size.
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QUIZ: What Makes a Serving?
According to the label on a package of Oreos, one serving has 100 calories and 5 grams of fat. How many cookies are in one serving?
A. 1B. 2C. 3
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The Answer: B
An official serving of Oreos is just 2 cookies.
(But who can stop at just 2?!)
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QUIZ: What Makes a Serving?
The label on your favorite brand of ice cream says that one serving has a killer 300 calories and 15 grams of fat. How many scoops are in one serving?
A. 3
B. 2
C. 1
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Answer: C
One official serving is 1 scoop.
(That’s just 1/2 a cup!)
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QUIZ: What Makes a Serving?
One “official” serving of French fries is 3 oz. How many 3 oz. servings are in a McDonald’s large French fries?
A. 1
B. 2
C. 3
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Answer: C
An large order of French fries officially contains 3 - 3 oz. servings, adding up to 540 calories!
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3. Be physically active each day
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4. Choose a variety of fruits, vegetables, whole grains and fat free or low fat milk products daily.
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5. Monitor your intake of fats
Watch for naturally occurring invisible fat in foods such as avocados, olives, milk, eggs, etc…
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6. Choose carbohydrates wisely
Choose good carbs: fruits, vegetables and whole grains. Limit sugar!
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7. Watch your intake of sodium
What can too much salt/sodium
do to your body? Can cause high blood
pressure and heart disease.
Where does it hide? In prepared foods (frozen,
canned, etc.)
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8. If you drink alcohol do so in moderation
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9. Keep food safe to eat