the FOOD Pyramid

Steps to a healthier you

Eating Right Every Day

Why do you think it is important to eat healthy every day? What would happen if we only ate junk food?

It is important to eat right every day so that you can be health, strong, and feel good.

The Food PyramidSteps to a healthier you

GRAINSVEGETABLE

SFRUITS OILS MILK

MEAT & BEANS

GrainsMake half of your grains whole

Grains- corn, wheat, barley, etc. Grains can be found in bread. Rice is also a grain.

You should eat about 3 servings of grains a day.• A serving would be ½ a cup of brown

rice, 1 cup of white rice, or a small roll.

Grains give us energy, fiber, and vitamins

What are some of your favorite foods from this group?

VegetablesVary your veggies

Vegetables include broccoli, carrots, peas, lettuce, and corn.

You should have 2-3 cups a day depending on age

Vegetables give you vitamins, reduces risk for diseases, and help you maintain a healthy diet

What are some vegetables that you like to eat?

FruitsFocus on fruits

Fruits include oranges, apples, bananas, and watermelon

You should eat 1-2 cups a day depending on age

Fruits provide vitamins and reduces risk for disease

What are some fruits that you like to eat?

OilsKnow your fats

Fats and Oils include canola oil, nuts, olives, and some fish

You should have only 4-5 teaspoons a day depending on age

Oils/Fats are good for you because they provide vitamin E and they are “essential fatty acids” needed for your body

What fats/oils do you consume?

MilkGet your calcium rich foods

Milk- cheese, yogurt, milk, frozen yogurt, cottage cheese.

You should have about 2-3 cups of milk every day.

Milk is good for you because it contains calcium which keeps bones strong, and also other important nutrients.

What types of milk to do you like?

Meat and BeansGo lean on protein

Meat/Beans- beef, chicken, lamb, eggs, all beans

You should eat 4-5 ounces depending on age.• An ounce is a small steak, 1 egg, or ¼

cup beans

Some of the health benefits include: vitamins, minerals, and good fatty acids

What meats/beans do you like?

Discretionary CaloriesExtras for luxury foods

What are discretionary calories?• Extra calories each person has to use to eat

more of one group than normal, or more food that day

Many people only have 100-300 discretionary calories a day

Lets brainstorm some ways to use discretionary calories.• Examples: add fats or sweeteners to food,

eat fattier foods.

Physical ActivityStrive for 60 minutes or more per day

What is physical activity?• Walking, running, biking, hiking,

swimming

Moderate vs. Vigorous activity.• Moderate- walking, golf, dancing• Vigorous- running, basketball,

walking fast

What are some moderate or vigorous activities that you do every day?