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The New Food Guide Pyramid

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The New Food Guide Pyramid The Old Food Pyramid The Old Food Pyramid MyPyramid.gov Grains: Bread,Cereal,Rice,& Pasta Based on one ounce 1 slice of bread 1 oz ready to ... – PowerPoint PPT presentation

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Title: The New Food Guide Pyramid


1
The New Food Guide Pyramid
2
The Old Food Pyramid
3
(No Transcript)
4
The Old Food Pyramid
5
MyPyramid.gov
6
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

7
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

8
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)

9
Milk
  • 1 cup milk or yogurt
  • 1 ½ oz. natural cheese ( ie. cheddar or swiss)
  • 2 oz. processed cheese ( ie. American)

10
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

11
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

12
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

13
Diet Related Illnesses
  • Heart disease
  • Hypertension
  • Diabetes
  • Type I Type II
  • Osteoporosis
  • Obesity
  • Stroke
  • Cancer

14
Heart Disease
15
Heart Disease
  • The number 1 killer of men and women
  • Prevention Steps
  • Stop smoking ( DONT START!!)
  • Reduce consumption of fat especially saturated
    fat
  • Reduce consumption of cholesterol
  • Achieve and maintain desirable body weight
  • Reduce intake of salt/sodium
  • Increase exercise

Return to Stroke
16
Hypertension
17
Hypertension
  • High blood pressure
  • AKA The Silent Killer
  • Prevention Steps
  • Reduce sodium
  • Weight control
  • Increase physical activity
  • Alcohol in moderation
  • Add calcium rich foods
  • Increase of magnesium, potassium
  • vitamin C

18
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 II
  • About 90 of total cases
  • Used to be called adult onset
  • Obesity worsens insulin resistance
  • Incidence increases with age
  • Now occurring in children

19
Diabetes
Affected areas
Risk factors
20
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

21
Osteoporosis
22
Osteoporosis
  • AKA Brittle bone disease
  • Prevention steps
  • Adequate calcium during preteen and teen years
  • Need vitamin D to absorb calcium
  • Exercise with impact to build bone
  • Muscle strengthening promotes bone growth
  • Strong muscles improves balance to help prevent
    falls
  • Calcium and vitamin D supplements as you age
  • No smoking
  • Alcohol in moderation

23
Stroke
24
Stroke
  • Blood clot to the brain or hemorrhage
  • Prevention steps
  • Same as for Heart Disease

25
Cancer
Colon cancer
26
Cancer
  • Prevention steps
  • Do Not Smoke
  • High fiber diet
  • Diet low in saturated fat
  • Diet low in smoked and charbroiled foods
  • Eat foods containing Vitamin C and beta-carotene
  • Eat plenty of cruciferous vegetables such as
    broccoli, brussels sprouts, cabbage, cauliflower,
    greens and bok choy

27
Obesity
28
Obesity
  • Well balanced diet
  • Diet high in complex carbohydrates
  • Diet low in saturated fat
  • Increase exercise

29
The Deadly Quartet
  • Type II diabetes
  • Obesity
  • High blood cholesterol (high LDL)
  • Hypertension

30
You Are What You Eat.
31
Healthy Foods and Active Lifestyle Can Be Fun
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