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The New and Improved

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Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain ... BOYS. Age: 9-13 years old. 5 teaspoons. Age: 14-18 years old. 5 teaspoons ... – PowerPoint PPT presentation

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Title: The New and Improved


1
The New and Improved!!!!
2
GRAINS
  • Any food made from wheat, rice, oats, cornmeal,
    barley or another cereal grain is a grain
    product.
  • Bread, pasta, oatmeal, breakfast cereals,
    tortillas, and grits are examples of grain
    products.

3
How Much is Needed?
  • Girls
  • Boys
  • Age 9-13 years old
  • 5 ounce equivalents
  • 3 ounce equivalents
  • Age 14-18 years old
  • 6 ounce equivalents
  • 3 ounce equivalents
  • Age 9-13 years old
  • 6 ounce equivalents
  • 3 ounce equivalents
  • Age 14-18 years old
  • 7 ounce equivalents
  • 3 ½ ounce equivalents

4
Why is it Important?
  • Health Benefits
  • Nutrients
  • Consuming foods rich in fiber, such as whole
    grains, as part of a healthy diet, reduces the
    risk of coronary heart disease.
  • Eating at least 3 ounce equivalents a day of
    whole grains may help with weight management.
  • Grains are important sources of many nutrients,
    including dietary fiber, several B vitamins
    (thiamin, riboflavin, niacin, and folate), and
    minerals (iron, magnesium, and selenium).

5
Heres a Tip
  • To eat more whole grains, substitute a
    whole-grain product for a refined product such
    as eating whole-wheat bread instead of white
    bread or brown rice instead of white rice. Its
    important to substitute the whole-grain product
    for the refined one, rather than adding the
    whole-grain product.

6
Vegetables
  • Any vegetable or 100 vegetable juice counts as a
    member of the vegetable group. Vegetables may be
    raw or cooked fresh, frozen, canned, or
    dried/dehydrated and may be whole, cut-up, or
    mashed.

7
Vegetables Cont.
  • Vegetables are organized into 5 subgroups, based
    on their nutrient content. Some commonly eaten
    vegetables in each subgroup are Dark Green
    Vegetables, Orange Vegetables, Dry Beans and
    Peas, Starchy Vegetables and Other Vegetables

8
How Much is Needed?
  • Girls
  • Boys
  • Age 9-13 years old
  • 2 cups
  • Age 14-18 years old
  • 2 ½ cups
  • Age 9-13 years old
  • 2 ½ cups
  • Age 14-18 years old
  • 3 cups

9
Why is it Important?
  • Health Benefits
  • Nutrients
  • Eating a diet rich in fruits and vegetables as
    part of an overall healthy diet may reduce risk
    for stroke and perhaps other cardiovascular
    diseases.
  • Eating a diet rich in fruits and vegetables as
    part of an overall healthy diet may reduce risk
    for type 2 diabetes.
  • Most vegetables are naturally low in fat and
    calories. None have cholesterol. (Sauces or
    seasonings may add fat, calories, or
    cholesterol.)
  • Vegetables are important sources of many
    nutrients, including potassium, dietary fiber,
    folate (folic acid), vitamin A, vitamin E, and
    vitamin C.

10
Heres a Tip
  • Buy fresh vegetables in season. They cost less
    and are likely to be at their peak flavor.
  • Buy vegetables that are easy to prepare. Pick up
    pre-washed bags of salad greens and add baby
    carrots or grape tomatoes for a salad in minutes.
    Buy packages of veggies such as baby carrots or
    celery sticks for quick snacks.

11
Fruits
  • Any fruit or 100 fruit juice counts as part of
    the fruit group. Fruits may be fresh, canned,
    frozen, or dried, and may be whole, cut-up, or
    pureed.
  • Some commonly eaten fruits are apples, bananas,
    strawberries, grapes, mangos, fruit cocktail,
    oranges, peaches, plums, raisins and 100 fruit
    juices

12
How Much is Needed?
  • Girls
  • Boys
  • Age 9-13 years old
  • 1 ½ cups
  • Age 14-18 years old
  • 1 ½ cups
  • Age 9-13 years old
  • 1 ½ cups
  • Age 14-18 years old
  • 2 cups

13
Why is it Important?
  • Health Benefits
  • Nutrients
  • Eating foods such as fruits that are low in
    calories per cup instead of some other
    higher-calorie food may be useful in helping to
    lower calorie intake.
  • Diets rich in foods containing fiber, such as
    fruits and vegetables, may reduce the risk of
    coronary heart disease.
  • Most fruits are naturally low in fat, sodium, and
    calories. None have cholesterol.
  • Fruits are important sources of many nutrients,
    including potassium, dietary fiber, vitamin C,
    and folate (folic acid).

14
Heres a Tip
  • Keep a bowl of whole fruit on the table, counter,
    or in the refrigerator.
  • Refrigerate cut-up fruit to store for later.
  • Buy fresh fruits in season when they may be less
    expensive and at their peak flavor.
  • Consider convenience when shopping. Buy pre-cut
    packages of fruit (such as melon or pineapple
    chunks) for a healthy snack in seconds. Choose
    packaged fruits that do not have added sugars.

15
Dairy
  • All fluid milk products and many foods made from
    milk are considered part of this food group.
    Foods made from milk that retain their calcium
    content are part of the group, while foods made
    from milk that have little to no calcium, such as
    cream cheese, cream, and butter, are not. Most
    milk group choices should be fat-free or low-fat.

16
Dairy Cont.
  • Some commonly eaten choices in the milk, yogurt,
    and cheese group are fat free (skim) 1 and 2
    milk,

17
How Much is Needed?
  • Girls
  • Boys
  • Age 9-13 years old
  • 3 cups
  • Age 14-18 years old
  • 3 cups
  • Age 9-13 years old
  • 3 cups
  • Age 14-18 years old
  • 3 cups

18
Why is it Important?
  • Health Benefits
  • Nutrients
  • Diets rich in milk and milk products help build
    and maintain bone mass throughout the lifecycle.
    This may reduce the risk of osteoporosis.
  • The intake of milk products is especially
    important to bone health during childhood and
    adolescence, when bone mass is being built.
  • Calcium is used for building bones and teeth and
    in maintaining bone mass.
  • Diets rich in potassium may help to maintain
    healthy blood pressure.
  • Milk products that are consumed in their low-fat
    or fat-free forms provide little or no solid fat.

19
Heres a Tip
  • Include milk as a beverage at meals. Choose
    fat-free or low-fat milk.
  • If you usually drink whole milk, switch gradually
    to fat-free milk, to lower saturated fat and
    calories. Try reduced fat (2), then low-fat
    (1), and finally fat-free (skim).
  • If you drink cappuccinos or lattesask for them
    with fat-free (skim) milk.

20
Meat and Beans
  • All foods made from meat, poultry, fish, dry
    beans or peas, eggs, nuts, and seeds are
    considered part of this group. Dry beans and peas
    are part of this group as well as the vegetable
    group.
  • Most meat and poultry choices should be lean or
    low-fat. Fish, nuts, and seeds contain healthy
    oils, so choose these foods frequently instead of
    meat or poultry.

21
Meat and Beans Cont.
  • Some commonly eaten choices in the Meat and Beans
    group are ham, pork, chicken, turkey, chicken
    eggs, black beans, kidney beans, pinto beans,
    almonds, cashews, mixed nuts, walnuts, fish

22
How Much is Needed?
  • Girls
  • Boys
  • Age 9-13 years old
  • 5 ounce equivalents
  • Age 14-18 years old
  • 5 ounce equivalents
  • Age 9-13 years old
  • 5 ounce equivalents
  • Age 14-18 years old
  • 6 ounce equivalents

23
Why is it Important?
  • Nutrients
  • Meat, poultry, fish, dry beans and peas, eggs,
    nuts, and seeds supply many nutrients. These
    include protein, B vitamins (niacin, thiamin,
    riboflavin, and B6), vitamin E, iron, zinc, and
    magnesium.

24
Why is it Important Cont.
  • Health Implications
  • Diets that are high in saturated fats raise bad
    cholesterol levels in the blood. The bad
    cholesterol is called LDL (low-density
    lipoprotein) cholesterol. High LDL cholesterol,
    in turn, increases the risk for coronary heart
    disease. Some food choices in this group are high
    in saturated fat. These include fatty cuts of
    beef, pork, and lamb regular (75 to 85 lean)
    ground beef regular sausages, hot dogs, and
    bacon some luncheon meats such as regular
    bologna and salami and some poultry such as
    duck. To help keep blood cholesterol levels
    healthy, limit the amount of these foods you eat.

25
Heres a Tip
  • The leanest beef cuts include round steaks and
    roasts (round eye, top round, bottom round, round
    tip), top loin, top sirloin, and chuck shoulder
    and arm roasts.
  • Choose extra lean ground beef. The label should
    say at least 90 lean. You may be able to find
    ground beef that is 93 or 95 lean.
  • Broil, grill, roast, poach, or boil meat,
    poultry, or fish instead of frying.

26
Oils
  • Oils are fats that are liquid at room
    temperature, like the vegetable oils used in
    cooking. Oils come from many different plants and
    from fish. Some common oils are canola oil, corn
    oil, cottonseed oil, olive oil, safflower oil,
    soybean oil, sunflower oil

27
Oils Cont.
  • Some oils are used mainly as flavorings, such as
    walnut oil and sesame oil. A number of foods are
    naturally high in oils, like nuts, olives, some
    fish and avocados
  • Some common solid fats are butter, beef fat,
    chicken fat, pork fat (lard), stick margarine,
    and shortening

28
Whats the Differenece?
  • All fats and oils are a mixture of saturated
    fatty acids and unsaturated fatty acids. Solid
    fats contain more saturated fats and/or trans
    fats than oils. Oils contain more monounsaturated
    (MUFA) and polyunsaturated (PUFA) fats.

29
Whats the Difference Cont.
  • Saturated fats, trans fats, and cholesterol tend
    to raise bad (LDL) cholesterol levels in the
    blood, which in turn increases the risk for heart
    disease. To lower risk for heart disease, cut
    back on foods containing saturated fats, trans
    fats, and cholesterol.

30
How Much is Needed?
  • Girls
  • Boys
  • Age 9-13 years old
  • 5 teaspoons
  • Age 14-18 years old
  • 5 teaspoons
  • Age 9-13 years old
  • 5 teaspoons
  • Age 14-18 years old
  • 6 teaspoons

31
Physical Activity
  • Physical activity simply means movement of the
    body that uses energy. Walking, gardening,
    briskly pushing a baby stroller, climbing the
    stairs, playing soccer, or dancing the night away
    are all good examples of being active. For health
    benefits, physical activity should be moderate or
    vigorous and add up to at least 30 minutes a day.

32
Moderate Physical Activity
  • Moderate physical activities include Walking
    briskly (about 3 ½ miles per hour)
  • Hiking
  • Gardening/yard work
  • Dancing
  • Golf (walking and carrying clubs)
  • Bicycling (less than 10 miles per hour)
  • Weight training (general light workout)

33
Vigorous Physical Activity
  • Vigorous physical activities include
    Running/jogging (5 miles per hour)
  • Bicycling (more than 10 miles per hour)
  • Swimming (freestyle laps)
  • Aerobics
  • Walking very fast (4 ½ miles per hour)
  • Heavy yard work, such as chopping wood
  • Weight lifting (vigorous effort)
  • Basketball (competitive)

34
Why is it Important?
  • Being physically active is a key element in
    living a longer, healthier, happier life. It can
    help relieve stress and can provide an overall
    feeling of well-being. Physical activity can also
    help you achieve and maintain a healthy weight
    and lower risk for chronic disease.

35
Why is it Important Cont.
  • The benefits of physical activity may include
    Builds endurance and muscle strength, Enhances
    flexibility and posture, Helps manage weight,
    Lowers risk of heart disease, colon cancer, and
    type 2 diabetes, Helps control blood pressure,
    Reduces feelings of depression and anxiety,
    Improves self-esteem and feelings of well-being,
    Increases fitness level, Helps build and maintain
    bones, muscles, and joints

36
How Much is Needed?
  • At a minimum, do moderate intensity activity for
    30 minutes most days, or preferably every
    day. This is in addition to your usual daily
    activities.  Increasing the intensity or the
    amount of time of activity can have additional
    health benefits and may be needed to control body
    weight.

37
How Much is Needed Cont.
  • About 60 minutes a day of moderate physical
    activity may be needed to prevent weight gain. 
    For those who have lost weight, at least 60 to 90
    minutes a day may be needed to maintain the
    weight loss. At the same time, calorie needs
    should not be exceeded. Children and teenagers
    should be physically active for at least 60
    minutes every day, or most days.

38
Video Clip
39
MyPyramid Plan
  • Want to know the amount of each food group you
    need daily? Enter your information below to find
    out and receive a customized food guide
  • http//www.mypyramid.gov/mypyramid/index.aspx

40
Health Status
  • Percent of adolescents 12-17 years of age with
    fair or poor health 2.0
  • Percent of adolescents 12-17 years of age who
    missed 11 or more days of school in the past 12
    months because of illness or injury 5.9

41
Health Risk Factors
  • Percent of adolescents 12-19 years of age who are
    overweight 17 (2001-2004)
  • Percent of adolescents 12-17 years of age who
    smoked cigarettes in the past month 12 (2004)
  • Percent of adolescents 12-17 years of age who
    used alcohol in the past month 18 (2004)

42
Objectives
  • This is a Health and P.E. lesson
  • It is for students at the Junior High-High School
    Level (7-12, Secondary Level)
  • Students will be able to name all of the food
    groups and be able to identify 3 or more items
    that are in each group, plus other information
    about each group
  • Students will be able to make their own meal plan
    according to their own bodies
  • Students will be able to make their own exercise
    plan according to their own bodies

43
Sources
  • http//www.mypraymid.gov
  • http//www.about.com
  • http//streaming.discoveryeducation.com/
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