Post on 28-Dec-2015
GRAINS
• “Make half your grains whole”
• 2 subgroups of the grain group:
WHOLE & REFINED
-Most Americans consume enough grains but few are whole grains
WHOLE GRAINS
- Contain the entire grain kernel
Whole wheat bread (buns, wraps, rolls, etc)
Brown rice
Oatmeal
Popcorn
Wheaties and other whole wheat cereals
Triscuits and other whole wheat crackers
*** 1st INGREDIENT IS WHOLE WHEAT
REFINED GRAINS
-Processed-Pros – finer texture, longer shelf life-Cons – removes fiber, iron and vitamin BMOST:Pizzas white breadPretzels white sandwich buns and rollsPastas white riceNoodles corn flakesCrackersCornbreadTortillas
Serving sizes
• 1 oz =1 slice of bread
1 6” tortilla
1 4½” pancake
1 small muffin
1 cup of cereal
3 cups popcorn
1 ‘mini’ bagel (1 large bagel=4oz.)
½ cup cooked oatmeal
½ cup cooked rice
½ cup cooked pasta – spaghetti, macaroni, noodles
VEGETABLES
• “Vary your veggies”
• 5 subgroups: dark green, orange, starchy, dry beans and peas, other
• It is not necessary to eat vegetables from each subgroup daily, but WEEKLY
DARK GREEN VEGETABLES
• Broccoli
• Collard greens
• Dark green leafy lettuce
• Romaine lettuce
• Spinach
• Turnip greens
ORANGE VEGETABLES
• Carrots
• Pumpkin
• Sweet potatoes
• Squash
Dry beans and peas Starchy vegetables
• Black beans• Black-eyed peas• Lima, pinto, soy,
garbanzo (chickpeas) and kidney beans
• Split peas
• Corn• Green peas• Potatoes
Other Vegetables• Asparagus• Beets• Brussel sprouts• Cabbage• Cauliflower• Celery• Cucumbers• Eggplant• Green or red peppers• Iceburg lettuce• Mushrooms• Onions• Tomatoes
Serving sizes
• 1 cup =
-1 cup cooked
-2 cups raw (salad)
-2 large celery stalks
-1 whole large tomato
ARE YOU EATING ENOUGH???
FRUITS
• “Vary your fruit”
• Eat a variety of fruit
• Fresh, frozen, canned, dried
• GO EASY ON FRUIT JUICES
Serving Sizes
• 1 cup =
½ large apple 1 cup of:
1 small apple applesauce
1 large orange 100% fruit juice
1 large peach grapes
1 medium pear sliced bananas
8 large strawberries diced fruit cocktail
1 small watermelon wedge diced cantaloupe
½ cup dried fruit
MILK
• “Low-fat or fat-free”
• Foods made from milk that retain their calcium content are part of this group
• Foods made from milk that have little to no calcium (cream cheese, cream, butter) are not
• 4 subgroups:-milk, milk-based desserts, cheese, yogurt
Serving sizes
MOST AMERICANS NEED 3 CUPS/DAY
1 cup =-8oz milk
-half-pint milk
-1 regular container of yogurt (8oz)
-2 ounces American cheese (2-3 slices)
MEAT & BEANS
• “Go lean with protein”
• Bake, broil, or grill it
• Meats, poultry (chicken and turkey), eggs, nuts & seeds, fish
Serving sizes
1 oz. =-1 ounce cooked lean beef (ground beef – meatballs, spaghetti, tacos)-1 egg-1 tablespoon peanut butter-2 tbsp. hummus-1 oz. cooked chicken or turkey (without skin)-1 sandwich slice of turkey________________________________________________________*1 small steak = 3½ -4 ounces*1 small chicken breast = 3 ounces*1 small hamburger = 2-3 ounces*1 can tuna (drained) = 3-4 ounces
CALORIES
• Units used to measure energy
***how much energy in a food can be
used by the body OR stored in body fat***
3,500 calories = 1 lb. lost or gained
To maintain body weight, a person needs to take in 10 calories per pound of body weight.
ENERGY BALANCE
• Energy in – Energy out = Change in fat________________________________________________________Food energy taken in (calories) minusEnergy spent by the body (calories) equalsChange in fat stores (calories)
4,000 – 3,000 = 1,000 (Fat stored)
2,500 – 3,500 = -1,500 (Fat burned)
FAT CELLS ARE NEVER LOST, THEY ONLY SHRINK IN SIZE!!!!!!
PHYSICAL ACTIVITY
• Time Depends on Intensity
Higher intensity activities require less time spent. Lower intensity activities require more time spent.
****ADOLESCENTS NEED AT LEAST ONE HOUR OF MODERATE TO VIGOROUS PHYSICAL ACTIVITY EVERY DAY****
INTENSITIES
• Low-Intensity • 60 minutesWalking slowly
Light stretching
Slow treading water
• Moderate Intensity• 30-60 minutesWalking briskly
Mowing lawn
Scrubbing floors
Washing windows
Weight lifting
VIGOROUS20-30 minutes
• Jogging
• Running
• Moving furniture
• Swimming laps
• Tennis
• Basketball