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