THE FOOD PYRAMIDTHE FOOD PYRAMID

EAT A VARIED DIETEAT A VARIED DIET

► VARIETY VARIETY

The six color bands The six color bands represent the five represent the five food groups, plus oils. food groups, plus oils. Foods from all groups Foods from all groups are needed daily.are needed daily.

Grains Vegetables FruitOILS

MilkMeat & Beans

THE MAIN FOOD GROUPSTHE MAIN FOOD GROUPS

GRAIN GROUPGRAIN GROUP

WHOLE GRAINSWHOLE GRAINS

►Whole- wheat flourWhole- wheat flour►OatmealOatmeal►RiceRice►BarleyBarley►CornCorn►LentilLentil►BreadBread►PastaPasta

USES OF GRAIN GROUPUSES OF GRAIN GROUP

►These are all from plants and These are all from plants and form a staple part our diet.form a staple part our diet.

►Grains and pulses give us energy Grains and pulses give us energy and proteins.and proteins.

►We should substitute whole We should substitute whole grains for refined in our recipes.grains for refined in our recipes.

►Add whole grains to our mixed Add whole grains to our mixed dishes.dishes.

HOW MANY DAILY SERVINGS HOW MANY DAILY SERVINGS SHOULD WE EAT?SHOULD WE EAT?

►Servings Daily: 3-10 ouncesServings Daily: 3-10 ounces►Major Nutrient: Carbohydrates, FiberMajor Nutrient: Carbohydrates, Fiber►Serving: 1 oz = 1 slice bread – 1 cup Serving: 1 oz = 1 slice bread – 1 cup

dry cereal = ½ cup pasta dry cereal = ½ cup pasta

or riceor rice►Tips: eat at least 3 oz Tips: eat at least 3 oz

of whole grains each dayof whole grains each day

VEGETABLE GROUPVEGETABLE GROUP

VARY YOUR VEGGIESVARY YOUR VEGGIES

►We should enjoyWe should enjoy:: Dark green vegetablesDark green vegetables Orange vegetablesOrange vegetables LegumesLegumes Starchy vegetablesStarchy vegetables Other vegetablesOther vegetables

HOW TO USE VEGGIESHOW TO USE VEGGIES

►Buy fresh veggies in seasonBuy fresh veggies in season►Have cut veggies available for snacksHave cut veggies available for snacks►Have salad with dinner every nightHave salad with dinner every night►Add your veggies to breads, pasta, Add your veggies to breads, pasta,

burgers, etc.burgers, etc.►Choose dark green saladsChoose dark green salads

HOW MANY DAILY SERVINGS HOW MANY DAILY SERVINGS SHOULD WE EAT?SHOULD WE EAT?

►Servings Daily: 1-4 cupsServings Daily: 1-4 cups►Major Nutrient: Vitamins, FiberMajor Nutrient: Vitamins, Fiber►Serving: Eat a variety of colorsServing: Eat a variety of colors►Tips: Eat more dark green Tips: Eat more dark green

and orange vegetables, and orange vegetables,

eat more dry beans eat more dry beans

and peasand peas

Take

5 a day

everyday!

FRUIT GROUPFRUIT GROUP

FOCUS ON FRUITSFOCUS ON FRUITS

►Use fruits in salads, side dishes, main Use fruits in salads, side dishes, main dishes, desserts and for snacks.dishes, desserts and for snacks.

►Keep fresh and dried fruits handy for Keep fresh and dried fruits handy for snacks.snacks.

►Cut up fruit on cereal, pancakes, and Cut up fruit on cereal, pancakes, and waffles.waffles.

►Buy in season.Buy in season.►Choose fruits more often than juice.Choose fruits more often than juice.

HOW MANY DAILY SERVINGS HOW MANY DAILY SERVINGS SHOULD WE EAT?SHOULD WE EAT?

►Fruits and vegetables grow on plants: Fruits and vegetables grow on plants: underground, on the ground or in underground, on the ground or in trees. trees.

►Every day we should eat at least Every day we should eat at least 5 5 portionsportions of fruit and vegetables. (A of fruit and vegetables. (A portion is about a handful.)portion is about a handful.)

►Fruit and vegetables give us Fruit and vegetables give us fibrefibre and and vitamins and mineralsvitamins and minerals..

MILK GROUPMILK GROUP

GET YOUR CALCIUM RICH GET YOUR CALCIUM RICH FOODSFOODS

►Drink fat-free or low-fat milk.Drink fat-free or low-fat milk.►Use milk to make hot cereals.Use milk to make hot cereals.►Have yoghurts as a snack.Have yoghurts as a snack.

Dairy ProductsDairy Products

► Dairy foods are made from milk (usually Dairy foods are made from milk (usually cow’s milk, but can be from other animals like cow’s milk, but can be from other animals like goats or sheep). Dairy foods give us goats or sheep). Dairy foods give us proteinsproteins and and fatsfats. They are also a good source of . They are also a good source of calciumcalcium which is good for bones and teeth. which is good for bones and teeth.

► These foods include:These foods include:► Cheese (hard, soft, cottage);Cheese (hard, soft, cottage);► Yogurt;Yogurt;► Food high in milk or milk products.Food high in milk or milk products.

HOW MANY DAILY SERVINGS HOW MANY DAILY SERVINGS SHOULD WE HAVE?SHOULD WE HAVE?

► Children 2 to 8 years: 2 cups milk or Children 2 to 8 years: 2 cups milk or equivalentequivalent

► Young people 9 to 18 years: 3 cups Young people 9 to 18 years: 3 cups milk or equivalent. milk or equivalent.

MEAT AND BEAN GROUPMEAT AND BEAN GROUP

GO LEAN WITH PROTEINGO LEAN WITH PROTEIN

► Select leanest cuts of meat. Select leanest cuts of meat. ► Trim all fat and remove skin Trim all fat and remove skin

from poultry.from poultry.► Prepare with no added fat.Prepare with no added fat.► Choose lean meats. Choose lean meats. ► Eat beans as main dishes.Eat beans as main dishes.► Eat fatty fish in moderation.Eat fatty fish in moderation.► Include nuts in snacks, salads, Include nuts in snacks, salads,

and main dishes.and main dishes.

MEAT, FISH, AND EGGSMEAT, FISH, AND EGGS

The main nutrients derived from meat are proteins, but it also gives us fats and some minerals.

The meat and fish group includes:

•Chicken and all poultry;

•Fish and shellfish;

•Beef, pork and lamb.

•Eggs are included in this group too.

Athletes eat lots of protein; they help to build muscles.

HOW MANY DAILY SERVINGS HOW MANY DAILY SERVINGS SHOULD WE HAVE?SHOULD WE HAVE?

►Servings Daily: 2-7 ouncesServings Daily: 2-7 ounces►Major Nutrient: ProteinMajor Nutrient: Protein►Serving: 1 oz meat = 1 egg = 1 T Serving: 1 oz meat = 1 egg = 1 T

peanut butter = ¼ cup cooked beans peanut butter = ¼ cup cooked beans = ½ oz nuts or seeds= ½ oz nuts or seeds

►Tips: choose low fat or lean Tips: choose low fat or lean

meats, bake, broil or grill. meats, bake, broil or grill.

Vary protein.Vary protein.

OILS: TIPS FOR HEALTHY OILS: TIPS FOR HEALTHY CHOICESCHOICES

► Use vegetable oils and soft Use vegetable oils and soft margarine rather than solid fats.margarine rather than solid fats.

► Substitute nuts for meat or cheese Substitute nuts for meat or cheese as snack or in a meal sometimes.as snack or in a meal sometimes.

► Use Nutrition Facts to select foods Use Nutrition Facts to select foods low in saturated fat, low in saturated fat, transtrans fat and fat and cholesterol.cholesterol.

► Select foods prepared with little or Select foods prepared with little or no fat.no fat.

► Select lean or low-fat foods most Select lean or low-fat foods most often.often.

OILS: RECOMMENDED OILS: RECOMMENDED INTAKEINTAKE

► ChildrenChildren 4 to 8 years:4 to 8 years: 4 teaspoons 4 teaspoons

► FemalesFemales 9 to 18 years: 5 teaspoons9 to 18 years: 5 teaspoons

► MalesMales 9 to 13 years: 5 teaspoons9 to 13 years: 5 teaspoons 14 to 18 years: 6 teaspoons14 to 18 years: 6 teaspoons

SUGARSUGAR

► Keep sugar within the discretionary Keep sugar within the discretionary calorie allowance.calorie allowance.

► Choose water or fat free milk Choose water or fat free milk

to drink.to drink.► Limit sweet snacks and Limit sweet snacks and

desserts.desserts.► Select unsweetened cereals.Select unsweetened cereals.

VITAMINS AND MINERALSVITAMINS AND MINERALSVitamin AVitamin A Helps Helps

maintain maintain

eyesighteyesight

Sweet Sweet

potatoes, potatoes,

carrotscarrots

Vitamin BVitamin B Help body Help body

make make

proteinprotein

Green leafy Green leafy

vegetablesvegetables

Vitamin CVitamin C Healing Healing

skin, skin,

preventing preventing

coldscolds

Citrus fruit, Citrus fruit,

tomatoestomatoes

Vitamin DVitamin D Strengthen Strengthen

bonesbonesMilkMilk

SunlightSunlight

Vitamin EVitamin E Helps Helps

strengthen strengthen

cellscells

Vegetable Vegetable

oils, nutsoils, nuts

IronIron Healthy Healthy

bloodbloodGreen leafy Green leafy

vegetablesvegetables

Our bodies need all sorts of chemicals (vitamins and minerals) to be healthy. The most common are:

HEALTHY FOODSHEALTHY FOODS

For example:For example: VegetablesVegetables FruitsFruits

UNHEALTHY FOODSUNHEALTHY FOODS

► For Example:For Example:► Fast food…Fast food…

RESULTS OF UNHEALTHY RESULTS OF UNHEALTHY EATINGEATING

►short termshort term

long termlong term

get fatget

pimplesget bad

teeth

get high bloodpressure

get heart disease

BE ACTIVEBE ACTIVE

PHYSICAL ACTIVITYPHYSICAL ACTIVITY

►At least 60 minutes of At least 60 minutes of physical activity most physical activity most (preferably all) days of (preferably all) days of the week.the week.

MODERATE PHYSICAL MODERATE PHYSICAL ACTIVITIESACTIVITIES

►Walking briskly (about 3½ mph) Walking briskly (about 3½ mph) ►Hiking Hiking ►Gardening/yard work Gardening/yard work ►Dancing Dancing ►Golf (walking and carrying clubs) Golf (walking and carrying clubs) ►Bicycling (less than 10 mph) Bicycling (less than 10 mph) ►Weight training (general light workout)Weight training (general light workout)

VIGOROUS PHYSICAL VIGOROUS PHYSICAL ACTIVITIESACTIVITIES

►Running/jogging (5 mph) Running/jogging (5 mph) ►Bicycling (more than 10 mph)Bicycling (more than 10 mph)►Swimming (freestyle laps) Swimming (freestyle laps) ►Aerobics Aerobics ►Walking very fast (4½ mph) Walking very fast (4½ mph) ►Heavy yard work, such as chopping wood Heavy yard work, such as chopping wood ►Weight lifting (vigorous effort)Weight lifting (vigorous effort)►Basketball (competitive) Basketball (competitive)

MY DAILY ACTIVITY PLANMY DAILY ACTIVITY PLAN

Stretch and/or Stretch and/or lift weights while lift weights while watching TV – watching TV – 20 minutes 20 minutes

Team sport in gym class or after school – 30 minutes

Walk the dog – 10 minutes

DAILY GOAL:

60 min

BE PHYSICALLY ACTIVE EACH BE PHYSICALLY ACTIVE EACH DAYDAY

HEALTHY EATING MYTHSHEALTHY EATING MYTHS

It doesn’t matter what I eat as

long as I do lots of exercise.

HEALTHY EATING MYTHSHEALTHY EATING MYTHS

It doesn’t matter what I eat as

long as I do lots of exercise.

Wrong! Exercise is good for you, but it still matters what you eat. Eating the right foods means we can learn better and exercise

better too!

HEALTHY EATING MYTHSHEALTHY EATING MYTHS

Chocolate is bad for you!

HEALTHY EATING MYTHSHEALTHY EATING MYTHS

Chocolate is bad for you!

It’s true that chocolate isn’t the healthiest snack – but it isn’t

innately bad either! So, some chocolate can be part of a balanced diet. Plain (dark) chocolate is better for you

thank milk; it is higher in iron.

PRACTICE HEALTHY FOOD PRACTICE HEALTHY FOOD HABITSHABITS

► Determine calorie needs for you or one of Determine calorie needs for you or one of your children.your children.

► Review amount to eat from each food Review amount to eat from each food group.group.

► Plan meals and snacks. Remember:Plan meals and snacks. Remember: Include whole grainsInclude whole grains Add fruits and veggiesAdd fruits and veggies Limit fats and sugarsLimit fats and sugars Use healthy food preparation methodsUse healthy food preparation methods Plan healthful snacksPlan healthful snacks

GET REAL WITH PORTIONSGET REAL WITH PORTIONS

►Children and adults Children and adults eat more when served eat more when served larger portions!larger portions!

►Be aware of portion Be aware of portion distortion.distortion.

►Choose reasonable Choose reasonable portion sizes.portion sizes.

►Use smaller plates.Use smaller plates.►Eat slowly and stop Eat slowly and stop

when comfortably full.when comfortably full.

MORE TIPS FOR PARENTSMORE TIPS FOR PARENTS

► It may take many tastes for children It may take many tastes for children

to enjoy a new food … give it time! to enjoy a new food … give it time!

► Don’t be a short-order cook! Don’t be a short-order cook!

► Never force children to clean Never force children to clean

their plates! their plates!

► Enjoy fruit for “dessert.”Enjoy fruit for “dessert.”

► Turn off the TV during meals.Turn off the TV during meals.

► Have pleasant conversations at Have pleasant conversations at

mealtime.mealtime.