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the ,[object Object],FOOD,[object Object],Pyramid,[object Object],Steps to a healthier you,[object Object]
The Food PyramidSteps to a healthier you,[object Object],GRAINS,[object Object],VEGETABLES,[object Object],FRUITS,[object Object],OILS,[object Object],MILK,[object Object],MEAT & BEANS,[object Object]
GrainsMake half of your grains whole,[object Object],6 oz a day,[object Object],1 oz = ,[object Object],1 slice of bread,[object Object],1 cup of breakfast cereal,[object Object],½ cup cooked rice or pasta,[object Object],Three are Key!,[object Object]
Grains,[object Object],Benefits of eating at least 3 servings of Whole Grains,[object Object],Reduces risk for: ,[object Object],Stroke ,[object Object],Type 2 Diabetes,[object Object],Heart Disease,[object Object],Colorectal Cancer,[object Object],Inflammatory disease,[object Object],And may help with weight management.,[object Object]
Grains,[object Object],Substitute whole grain products for refined products.,[object Object],Substitute whole wheat or oat flour for up to half the flour in pancake, waffle, muffin, cookies or other flour based recipes. ,[object Object],Popcorn, a whole grain, can be a healthy snack with little or no added salt and butter,[object Object]
VegetablesVary your veggies,[object Object],2 ½ servings a day,[object Object],1 serving =,[object Object],1 cup raw leafy veggies.,[object Object],½ cup raw, cooked, or chopped veggies.,[object Object],¾ cup 100% Vegetable Juice (6oz),[object Object],½ cup salsa or tomato sauce,[object Object]
Vegetables,[object Object],Benefits of vegetables:	,[object Object],May reduce the risk of,[object Object],Stroke,[object Object],Cardiovascular Disease,[object Object],Type 2 Diabetes,[object Object],Certain Cancers,[object Object],Coronary Heart Disease,[object Object],Kidney Stones,[object Object],Bone Loss,[object Object],Eating Vegetables that are low in calories instead of some other high calorie food may be useful in lowering calorie intake. ,[object Object]
Vegetables,[object Object],Buy vegetables in season.,[object Object],Stock up on frozen vegetables.,[object Object],Use microwave to quickly “zap” vegetables.,[object Object],Plan meals around a vegetable dish.,[object Object],Include a green salad with dinner.,[object Object],Shred carrots or zucchini into meatloaf, casseroles, quick breads, or muffins.,[object Object],Mix lots of veggies into omelets, pasta sauce, lasagna, or pizza.,[object Object]
FruitsFocus on fruits,[object Object],2 Servings a day,[object Object],1 serving =,[object Object],1 medium piece of fruit (apple, banana, orange),[object Object],½ cup chopped, cooked, or canned fruit (including berries and grapes),[object Object],¼ cup dried fruit,[object Object],¾ cup 100% fruit juice (6 oz),[object Object]
Fruits,[object Object],Benefits of vegetables:	,[object Object],May reduce the risk of,[object Object],Stroke,[object Object],Cardiovascular Disease,[object Object],Type 2 Diabetes,[object Object],Certain Cancers,[object Object],Coronary Heart Disease,[object Object],Kidney Stones,[object Object],Bone Loss,[object Object],Eating fruits that are low in calories instead of some other high calorie food may be useful in lowering calorie intake. ,[object Object]
Fruits,[object Object],Buy fruit in season.,[object Object],Place fruit on table for easy access.,[object Object],Have fruit for dessert.,[object Object],Mix fruit in cereal, oatmeal, breads, pancakes, waffles, cookies, yogurt, ice cream, or smoothies.,[object Object],Mix it with protein for a satisfying snack. ,[object Object]
OilsKnow your fats,[object Object],Replace bad fat with good fat.,[object Object],Saturated Fat: <10% of total calories,[object Object],Trans Fat: 0!,[object Object],Monounsaturated and Polyunsaturated: ,[object Object]
Basic food pyramid
Oils,[object Object],Benefits of MUFA and PUFA,[object Object],Bad Cholesterol (LDL) goes down,[object Object],Good Cholesterol (HDL) goes up,[object Object],Total Cholesterol can drop by as much as 6%,[object Object],Which translates into a 12-44% decrease in risk for heart disease and stroke. ,[object Object]
Oils,[object Object],Use olive oil in baking, grilling, roasting, or sautéing.,[object Object],Use olive oil in salads, soups, stew, dipping sauce for breads, and pasta.,[object Object],Use olive oil in pancake and waffle batter.,[object Object],Slice avocados into a salad or sandwich.,[object Object],Eat fish such as salmon, trout, or herring at lead twice a week.,[object Object],Snack on trail mix,[object Object]
MilkGet your calcium rich foods,[object Object],3 cups a day,[object Object],1 cup equals=,[object Object],1 cup milk,[object Object],1 cup yogurt,[object Object],1-1.5 oz cheese (3-4 cheese cubes),[object Object],1 ½ cups ice cream,[object Object],2 cups cottage cheese,[object Object],1 cup frozen yogurt,[object Object]
Milk,[object Object],Benefits of Dairy,[object Object],Help build and maintain bone mass which reduces risk of osteoporosis.,[object Object],High in Calcium which is used to build bones and teeth and maintain bone mass.,[object Object],High in Potassium which helps maintain a healthy blood pressure.,[object Object],High in Vitamin D which,[object Object],Maintains proper levels of calcium,[object Object],May ward off Type II diabetes, cancer, and gum disease.,[object Object]
Milk,[object Object],Make a dip for fruit or veggies from yogurt,[object Object],Make fruit-yogurt smoothies.,[object Object],Top baked potatoes with low fat sour cream and low fat cheese.,[object Object],Add fat free milk instead of water to oatmeal and hot cereals.,[object Object],Include milk as a beverage at meals.,[object Object],Use fat free milk when making condensed cream soups.,[object Object],Have low fat or fat free yogurt as a snack.,[object Object]
Meat and BeansGo lean on protein,[object Object],5 ½ oz a day,[object Object],1 serving=,[object Object],1 Tablespoon of peanut butter,[object Object],¼ cup dry beans,[object Object],1 egg,[object Object],30 peanuts,[object Object],24 almonds,[object Object],3 oz of meat, fish, or poultry= deck of cards,[object Object]
Meat and Beans,[object Object],Benefits of Meat and Beans,[object Object],Building blocks for bones, muscles, cartilage, skin, blood, enzymes, and hormones. ,[object Object],High in essential vitamins and minerals which have antioxidant properties, carry oxygen to the blood, help the immune system function properly,  help release energy from muscles, etc.,[object Object]
Meat and BeansGo lean on protein,[object Object],Choose lean ground beef (should be  > 90% lean),[object Object],Choose the leanest meats such as chicken, turkey, or buffalo.,[object Object],Trim all fat and remove skin.,[object Object],Broil, grill, or roast meat.,[object Object],Chose fish such as salmon, trout, and herring.,[object Object],Choose dry beans or peas as a main dish or snack such as hummus.,[object Object],Eat nuts as a snack or sprinkle on salads, stir fry, or desserts.,[object Object]
Physical ActivityStrive for 60 minutes or more per day,[object Object],What is physical activity?,[object Object],Discuss moderate vs. vigorous activity.,[object Object],Solicit class feedback for examples of moderate and vigorous activities.,[object Object]
Eat Well and Stay Healthy!,[object Object],Encourage children to use the MyPyramid Worksheet, for a week, and to eat their favorite foods in each group to meet their daily requirements.,[object Object],Download the worksheet here: MyPyramid Worksheet.,[object Object],Discuss their findings at the end of the week.,[object Object],How might each child eat more healthfully? ,[object Object]
Conclusion,[object Object],Summarize the health benefits of each food group.,[object Object],Encourage children to do research on any new finding about food and health.,[object Object],Encourage children to continue keeping a food diary. ,[object Object],Encourage children to strive for 60 minutes or more of physical activity every day.,[object Object],Ask your school nurse or doctor to visit the class to share facts about food and health on an ongoing basis. ,[object Object]

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Basic food pyramid

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