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MyPyramid.gov

Grains: Bread,Cereal,Rice,& Pasta

• Based on one ounce• 1 slice of bread• 1 oz ready to eat cereal• ½ cup cooked cereal• ½ cup rice

• ½ cup pasta

Vegetables

• 1 cup raw leafy vegetables, lettuce and spinach

• ½ cup cut up raw vegetables• ½ cup cooked vegetables• ¾ cup or 6oz. vegetable

juice

Fruit• 1 medium piece of raw fruit, apple,

banana, orange or peach, for example

• ½ cup cut-up raw fruit• ½ cup canned fruit (not in sugar

syrup)• ¾ or fruit juice

(100% juice)

Milk• 1 cup milk or yogurt• 1 ½ oz. natural cheese

( ie. cheddar or swiss)• 2 oz. processed cheese

( ie. American)

Meat & Beans

• Meat, Poultry, Fish, Dried Beans, Eggs & Nuts• 2-3 oz. cooked, lean meat, poultry or fish

1 ounce of meat equals• ½ cup cooked beans or• 1 egg or

• 2 Tablespoons peanut butter

Fats, Oils & Sweets• Use sparingly

TIPS• Make most of your fat sources from fish, nuts

& vegetable oils• Limit solid fats like butter,

margarine, shortening & lard • Keep saturated fats, trans fats,

& salt low

• Choose food & beverages low in added sugars

Physical Activity

Find you balance between food and physical activity

• Stay within you daily calorie needs

• Be physically active for 30 minutes most days

• 60 minutes of physical activity needed to prevent weight gain

• Children and teenagers should be physically active of 60 minutes most days

Diet Related Illnesses

• Heart disease• Hypertension• Diabetes Type I & Type II• Osteoporosis• Obesity• Stroke• Cancer

Hypertension

Diabetes • The body is unable to handle carbohydrates normally

Type I about 10% of total cases• Used to be called juvenile diabetes• Caused by genetics, viral infection, other diseases or

toxins Type IIAbout 90% of total cases• Used to be called adult onset• Obesity worsens insulin resistance• Incidence increases with age• Now occurring in children

Diabetes

Prevention Steps• Weight control & Exercise

To control diabetes• Balanced diabetic diet• High in complex carbohydrates

• Provides enough fiber

• Low in saturated fat• Not too high in protein• Increase and maintain exercise• Take necessary medicine to control glucose level

Obesity

• Well balanced diet

• Diet high in complex carbohydrates• Diet low in saturated fat

• Increase exercise

The Deadly Quartet

• Type II diabetes

• Obesity

• High blood cholesterol (high LDL)• Hypertension

You Are What You Eat.

Healthy Foods and Active Lifestyle Can Be Fun