The Food Pyramid: Choosing Healthy Foods and Drinks Ms. Li & Ms. Hemm
Vegetables and Salad ● Broccoli (1 cup chopped or florets) ● Daily vegetable intake ○ 3 spears 5’ long raw or cooked ● Greens (collards, kale, mustard greens) recommendation is about 2-3 cups or ○ 1 cup cooked servings ● Spinach (1 cup cooked, 2 cups raw) ● Raw leafy greens: spinach, romain, lettuce) ○ 2 cups raw ● Carrots (1 cup baby carrots (about 12) ● Red peppers (1 cup chopped raw or cooked)- 1 large pepper ● Tomatoes (1 large raw whole 3’, 1 cup sliced or chopped ● Sweet potato (1 large baked, 1 cup sliced) ● Cucumbers (1 cup raw) ● Mushrooms (1 cup cooked or raw) ● Corn, yellow (1 cup)
Fruits ● Apple ( ½ large or 1 full, 1 cup sliced or ● Daily fruit intake recommendation chopped) ● is about 1.5 to-2 cups or servings Applesauce (1 cup) ● Banana (1 cup, sliced, 1 large) ● Cantaloupe (1 cup) ● Grapes (1 cup or 32 seedless grapes) ● Grapefruit ( 1 medium) ● Orange ( 1 large) ● peach ( 1 large) ● Pear ● Pineapple (1 cup) ● Strawberries (about 8 large berries) ● Watermelon ● Dried fruit ( ½ cup dried fruit) ● 100% fruit juice ( 1 cup)
Importance of Vegetables and Fruits Nutrients Health Benefits ● Low in fat and calories. No cholesterol. ● Having recommended intake… ● Potassium: maintains healthy blood ● Reduces risk for heart disease ● May protect against certain types of pressure ● Dietary fiber: reduce blood cholesterol cancer ● Fiber-rich foods reduce risk of levels and may lower risk of heart disease ● Folate/ folic acid: helps body form red obesity, Type 2 Diabetes ● May lower blood pressure; reduce blood cells ● Vitamin A: keeps skin and eyes healthy; risk of decrease bone loss ● Overall, low calories and high fights infections ● Vitamin C: heals wounds, keeps teeth and nutritional benefits! gums healthy, aids in iron absorption (ChooseMyPlate, 2016)
Wholemeal, Cereals and Breads, potatoes, Pastas and ● Bagels (1 mini) ● Daily grain intake Rice ○ 1 large bagel is 4 ounce equivalents ● Breads (whole wheat, white wheat, french)) recommendation is about 6-8 ○ 1 regular slice ounces or 3 to 5 servings ● Crackers (Whole grain/wheat) ○ 5 crackers ● English muffin (whole grain/wheat) ○ ½ muffin ● Oatmeal ○ ½ cup cooked, 1 packet instant ● Popcorn ○ 3 cups popped ● Breakfast cereal ○ 1 cup flakes or rounds; 1 ¼ cup puffed ● Rice (whole grain, white etc) ○ ½ cup cooked ● Pasta ○ ½ cup cooked
Importance of Wholemeal, Cereals and Breads, Potatoes, Pastas and Rice Nutrients Health Benefits ● Grains are important sources of ● Reduce the risk of heart disease, many nutrients: blood cholesterol levels, type 2 ● Dietary fiber diabetes ○ Bowel movement ● May reduce constipation (fiber) ● Several B vitamins (thiamin, ● Help with weight management. riboflavin, niacin, and folate)- ○ Helps release energy ● Minerals (iron, magnesium, and selenium).
Dairy Products: Milk, Yogurt and Cheese ● Daily dairy intake ● Milk ( 1 cup milk) ○ ½ cup evaporated milk recommendation is 3 cups ● Yogurt (6 fluid ounces, ½ cup yogurt) equivalent or 3 servings ● Cheese ○ ⅓ cup shredded cheese ○ 2 ounces processed cheese (american) ○ 2 cups cottage cheese ○ 1 ½ ounces hard cheese (cheddar, mozzarella, swiss, parmesan) ● Milk based desserts ○ 1 cup frozen yogurt ○ 1 ½ cup ice cream
Importance of Dairy Products Nutrients Health Benefits ● Calcium: maintains bone mass + ● Linked to improved bone health, building bones and teeth and may reduce risk of ● Potassium: maintains healthy osteoporosis ● Dairy intake very important to blood pressure ● Vitamin D: maintain proper building bone mass during levels of calcium and phosphorus childhood and adolescence ● Choose low-fat or fat-free milk ● Associated with reduced risk of products! cardiovascular disease, Type 2 Diabetes, and lower blood pressure (Choosemyplate, 2016)
Proteins: Meats, Poultry, Fish, Eggs, Beans, Nuts ● Meats ○ 3 ½ to 4 ounce cooked lean beef ● Daily protein intake ○ 2 to 3 ounce cooked lean pork or ham ● Poultry recommendation is about 5-6 1/2 ○ 1 small chicken breast half (3 oz) ounces or about 2 servings ○ 1 sandwich slice of turkey (1 oz) ● Seafood ○ 1 can of tuna drained (3-4 oz) ○ Salmon steak (3-6 oz) ○ 1 small trout (3 oz) ● Eggs ○ 1 egg ● Nuts and seeds ○ ½ ounce of nuts (12 almonds, pumpkin, sunflower seeds, etc) ○ 1 tablespoon of peanut butter (1 oz) ● Beans ○ ¼ cup of cooked beans (black , kidney, pinto, white beans)
Importance of Proteins: Meats, Poultry, Fish, Eggs, Nutrients Health Benefits Beans, Nuts ● Proteins function as building blocks for ● To help keep blood cholesterol levels bones, muscles, cartilage, skin, and blood. healthy, try to limit these types of ● B vitamins found in this food group protein: serve a variety of functions in the body. ○ Fatty cuts of beef, pork, and lamb; Magnesium is used in building bones regular ground beef; regular and in releasing energy from muscles. sausages, hot dogs, and bacon ● Zinc helps the immune system function ● Diets that are high in cholesterol can properly. ● EPA and DHA are omega-3 fatty acids raise LDL cholesterol levels in the blood. found in varying amounts in seafood. Cholesterol is only found in foods from animal sources (try to keep servings of protein to 2 per day
Fats, Spreads and Oils ● Vegetable oils (canola, corn, olive, sunflower) ○ 1 tbsp is 3 tsp ● Margarine (1 tbsp) ● Daily fats/oils intake ● Mayonnaise (1 tbsp) recommendation is about 5-6 ● Avocado (1 tbsp) teaspoons or very small limited ● Thousand island dressing (2 tbsp) ● Italian dressing (2 tbsp) amounts ● Peanuts (1 oz) ● Almonds (1 oz) ● Olives ( 4 large)
Importance of Fats, Spreads ● Aim for polyunsaturated (PUFA) or monounsaturated (MUFA) fats! and Oils ● Oils provide a large majority of MUFAs and PUFAs. ○ Also contain vitamin E (prevent heart disease, support good immune system, prevents inflammation, promote eye health) ○ Vegetable oils, olive oils, corn and soybean oils ● PUFA contains “essential fatty acids.” ○ Fatty acids that we need but can’t make on our own so we have to get from an outside source (ie. oils) ● Aim for omega-3 fats! ○ Protect against abnormal heart rhythms ie. fish oil, salmon, albacore tuna, sardines, walnuts, canola oil ● Avoid trans fats (raises bad cholesterol and lowers good cholesterol → increases inflammation, stroke, diabetes, heart disease) (Choosemyplate, 2016)
Foods and Drinks High in Fat, Sugar or Salts ● Sports drinks (gatorade, powerade) ● Soda (mountain Dew, Coke, sprite) ● Candy (skittles, milk duds, chocolate, snickers, starburst, etc) ● Bagged chips (doritos, lays, cheetos) ● Desserts (cookies, pastries, cake, donuts) ● Fast food (Burger King, McDonalds, Wendy’s, TacoBell) One or two times a week
Takeaways: ● Plenty of vegetables, salad and fruit ● A serving of wholemeal cereals and breads, potatoes, pasta and rice at every meal - go for whole grain varieties wherever possible ● Some milk, yogurt and cheese ● Some meat, poultry, fish, eggs, beans and nuts ● A very small amount of fats, spreads and oils ● And a very small amount or no foods and drinks high in fat, sugar and salt
References Choose MyPlate. (n.d.). Retrieved from https://www.choosemyplate.gov/ National Institute of Diabetes and Digestive and Kidney Diseases. (2016). Take Charge of Your Health: A Guide for Teenagers. Retrieved from https://www.niddk.nih.gov/health-information/weight-management/take-charge- health-guide-teenagers?dkrd=lglgc1334 Palo Alto Medical Foundation. (2015). Food Pyramid Serving Sizes. Retrieved from http://www.pamf.org/southasian/healthy/nutrition/pyramidservingcharts.html Safefood. (n.d.) The Food Pyramid. Retrieved from https://www.safefood.eu/Healthy-Eating/The-Food-Pyramid-and-The-Eatwell-Guide/The-Food-Pyramid.aspx
POP QUIZ TIME!! 1. What is the recommended serving size/ cups for dairy products (yogurt, cheese, milk)? a. 2 servings per day b. 4 servings per day c. 3 servings per day d. 1 serving per day 2. Which of the following oils contain the most omega-3 fat? a. Corn oil b. Canola oil c. Vegetable oil d. Soybean oil
POP QUIZ TIME!! 3. What is the recommended serving size/ cups for vegetables and salad? a. 2-3 servings per day b. 4-5 servings per day c. 3-4 servings per day d. 1-2 serving per day 4. Which of the following types of fats should we avoid? a. Polyunsaturated fats b. Monounsaturated fats c. Trans fats
THANK YOU!!
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