ALPHABET SOUPALPHABET SOUPTHE ABCs OF THE DIETARY THE ABCs OF THE DIETARY GUIDELINESGUIDELINES

The Caveman Diet

Balance the food you eat with activity to maintain or

improve your weight.

Choose a diet with plenty of grain products, vegetables, and fruits

Know the facts … read the label

Know your fats!Choose a diet low in fat,

saturated fat, and cholesterol

DON’T sugar coated it! Choose a diet moderate in

sugars

Choose a diet moderate in salt and sodium

• Sodium is associated with high blood pressure

• Consume less than 2,300 mg (approximately 1 tsp of salt) of sodium per day.

Eat a variety of foods

• No single food can supply all nutrients in the amounts you need.

The Food Guide Pyramid is an outline of what to eat each day.

It's a general guide that lets you choose a healthful diet that's right for you.

Eating Out???

Portion Distortion: Bagel

20 years ago & Today

3 inch diameter 140 calories

6 inch diameter 500 calories

Portion Distortion:CHEESEBURGER

20 years ago & Today

590 calories

333 calories

Portion Distortion:Coffee

20 years ago & Today

Mocha coffee with steamed whole milk and

mocha syrup16 oz.

350 calories

Coffee with whole milk and sugar

8 oz. 45 calories

Portion Distortion:Muffin

20 years ago & today

1.5 oz. 210 calories

4 oz.500 calories

Portion Distortion: CHOCOLATE CHIP COOKIE

20 years ago and Today

1.5 inch diameter 55 calories

3.5 inch diameter 275 calories

Portion Sizes: Meat

3 oz. cooked meat, fish, or poultry = a deck of cards

Portion Sizes: ½ and 1 cup

1 cup = 1 baseball½ cup = ½  baseball

Portion Size: 1 tsp. & 1 tbsp.

1 teaspoon = the tip of athumb to the first joint

1 tablespoon =3 thumb tips

A final word on portion Control:

“Never eat more than you can lift.”           ~Miss Piggy

QUIZ TIMEQUIZ TIME

Question 1:You can eat as much as you

want on a low fat diet of fruits, vegetables, grains, cereals, pastas and not gain weight.

Question 2:More calories are burnt if you

exercise one hour before a meal.

Question 3:Eating fatty fish such as

Mackerel and Salmon helps to lower cholesterol.

Question 4:It is wise to stretch before warming up for a workout.

Question 5:The Basic Food Groups are still a

good nutritional standard to follow.

Question 6: Do you need to do at least 20

minutes of continuous vigorous activity, three times per week to

get a benefit?

Mix up your choices within each food group.

• Focus on fruits• Vary your veggies• Get your calcium-rich foods• Make half your grains whole• Go lean with protein• Know the limits on fats, salt, and

sugars

Thanks to the following sites:

• http://www.usaring.com/health/trivia1.htm• http://www.health.gov/dietaryguidelines/dg

a2005/document/html/chapter1.htm• http://www.nhlbi.nih.gov/health/public/hear

t/obesity/lose_wt/dine_out.htm• http://lancaster.unl.edu/food/mypyramid_fil

es/v3_document.htm