The Food Pyramid: Choosing Healthy Foods and Drinks Ms. Li & - - PowerPoint PPT Presentation

The Food Pyramid: Choosing Healthy Foods and Drinks

• Ms. Li & Ms. Hemm

Vegetables and Salad

• Daily vegetable intake

recommendation is about 2-3 cups or servings

• Broccoli (1 cup chopped or florets)

○

3 spears 5’ long raw or cooked

• Greens (collards, kale, mustard greens)

○

1 cup cooked

• Spinach (1 cup cooked, 2 cups raw)
• Raw leafy greens: spinach, romain, lettuce)

○

2 cups raw

• Carrots (1 cup baby carrots (about 12)
• Red peppers (1 cup chopped raw or

cooked)- 1 large pepper

• Tomatoes (1 large raw whole 3’, 1 cup

sliced or chopped

• Sweet potato (1 large baked, 1 cup sliced)
• Cucumbers (1 cup raw)
• Mushrooms (1 cup cooked or raw)
• Corn, yellow (1 cup)

Fruits

• Apple (½ large or 1 full, 1 cup sliced or

chopped)

• Applesauce (1 cup)
• Banana (1 cup, sliced, 1 large)
• Cantaloupe (1 cup)
• Grapes (1 cup or 32 seedless grapes)
• Grapefruit ( 1 medium)
• Orange ( 1 large)
• peach ( 1 large)
• Pear
• Pineapple (1 cup)
• Strawberries (about 8 large berries)
• Watermelon
• Dried fruit (½ cup dried fruit)
• 100% fruit juice ( 1 cup)
• Daily fruit intake recommendation

is about 1.5 to-2 cups or servings

Importance of Vegetables and Fruits

Nutrients

• Low in fat and calories. No cholesterol.
• Potassium: maintains healthy blood

pressure

• Dietary fiber: reduce blood cholesterol

levels and may lower risk of heart disease

• Folate/ folic acid: helps body form red

blood cells

• Vitamin A: keeps skin and eyes healthy;

fights infections

• Vitamin C: heals wounds, keeps teeth and

gums healthy, aids in iron absorption

Health Benefits

• Having recommended intake…
• Reduces risk for heart disease
• May protect against certain types of

cancer

• Fiber-rich foods reduce risk of
• besity, Type 2 Diabetes
• May lower blood pressure; reduce

risk of decrease bone loss

• Overall, low calories and high

nutritional benefits!

(ChooseMyPlate, 2016)

Wholemeal, Cereals and Breads, potatoes, Pastas and Rice

• Daily grain intake

recommendation is about 6-8

• unces or 3 to 5 servings
• Bagels (1 mini)

○

1 large bagel is 4 ounce equivalents

• Breads (whole wheat, white wheat, french))

○

1 regular slice

• Crackers (Whole grain/wheat)

○

5 crackers

• English muffin (whole grain/wheat)

○

½ muffin

• Oatmeal

○

½ cup cooked, 1 packet instant

• Popcorn

○

3 cups popped

• Breakfast cereal

○

1 cup flakes or rounds; 1 ¼ cup puffed

• Rice (whole grain, white etc)

○

½ cup cooked

• Pasta

○

½ cup cooked

Importance of Wholemeal, Cereals and Breads, Potatoes, Pastas and Rice

Nutrients

• Grains are important sources of

many nutrients:

• Dietary fiber

○ Bowel movement

• Several B vitamins (thiamin,

riboflavin, niacin, and folate)-

○ Helps release energy

• Minerals (iron, magnesium, and

selenium).

Health Benefits

• Reduce the risk of heart disease,

blood cholesterol levels, type 2 diabetes

• May reduce constipation (fiber)
• Help with weight management.

Dairy Products: Milk, Yogurt and Cheese

• Milk ( 1 cup milk)

○

½ cup evaporated milk

• Yogurt (6 fluid ounces, ½ cup yogurt)
• Cheese

○

⅓ cup shredded cheese

○

2 ounces processed cheese (american)

○

2 cups cottage cheese

○

1 ½ ounces hard cheese (cheddar, mozzarella, swiss, parmesan)

• Milk based desserts

○

1 cup frozen yogurt

○

1 ½ cup ice cream

• Daily dairy intake

recommendation is 3 cups equivalent or 3 servings

Importance of Dairy Products

Nutrients

• Calcium: maintains bone mass +

building bones and teeth

• Potassium: maintains healthy

blood pressure

• Vitamin D: maintain proper

levels of calcium and phosphorus

• Choose low-fat or fat-free milk

products!

Health Benefits

• Linked to improved bone health,

and may reduce risk of

• steoporosis
• Dairy intake very important to

building bone mass during childhood and adolescence

• Associated with reduced risk of

cardiovascular disease, Type 2 Diabetes, and lower blood pressure

(Choosemyplate, 2016)

Proteins: Meats, Poultry, Fish, Eggs, Beans, Nuts

• Daily protein intake

recommendation is about 5-6 1/2

• unces or about 2 servings
• Meats

○

3 ½ to 4 ounce cooked lean beef

○

2 to 3 ounce cooked lean pork or ham

• Poultry

○

1 small chicken breast half (3 oz)

○

1 sandwich slice of turkey (1 oz)

• Seafood

○

1 can of tuna drained (3-4 oz)

○

Salmon steak (3-6 oz)

○

1 small trout (3 oz)

• Eggs

○

1 egg

• Nuts and seeds

○

½ ounce of nuts (12 almonds, pumpkin, sunflower seeds, etc)

○

1 tablespoon of peanut butter (1 oz)

• Beans

○

¼ cup of cooked beans (black , kidney, pinto, white beans)

Importance of Proteins: Meats, Poultry, Fish, Eggs, Beans, Nuts

Nutrients

• Proteins function as building blocks for

bones, muscles, cartilage, skin, and blood.

• B vitamins found in this food group

serve a variety of functions in the body. Magnesium is used in building bones and in releasing energy from muscles.

• Zinc helps the immune system function

properly.

• EPA and DHA are omega-3 fatty acids

found in varying amounts in seafood.

Health Benefits

• To help keep blood cholesterol levels

healthy, try to limit these types of protein:

○ Fatty cuts of beef, pork, and lamb;

regular ground beef; regular sausages, hot dogs, and bacon

• Diets that are high in cholesterol can

raise LDL cholesterol levels in the blood. Cholesterol is only found in foods from animal sources (try to keep servings of protein to 2 per day

Fats, Spreads and Oils

• Daily fats/oils intake

recommendation is about 5-6 teaspoons or very small limited amounts

• Vegetable oils (canola, corn, olive,

sunflower)

○

1 tbsp is 3 tsp

• Margarine (1 tbsp)
• Mayonnaise (1 tbsp)
• Avocado (1 tbsp)
• Thousand island dressing (2 tbsp)
• Italian dressing (2 tbsp)
• Peanuts (1 oz)
• Almonds (1 oz)
• Olives ( 4 large)

Importance of Fats, Spreads and Oils

• Aim for polyunsaturated (PUFA) or monounsaturated (MUFA) fats!
• Oils provide a large majority of MUFAs and PUFAs.

○ Also contain vitamin E (prevent heart disease, support good immune system,

prevents inflammation, promote eye health)

○ Vegetable oils, olive oils, corn and soybean oils

• PUFA contains “essential fatty acids.”

○ Fatty acids that we need but can’t make on our own so we have to get from

an outside source (ie. oils)

• Aim for omega-3 fats!

○ Protect against abnormal heart rhythms ie. fish oil, salmon, albacore tuna,

sardines, walnuts, canola oil

• Avoid trans fats (raises bad cholesterol and lowers good cholesterol → increases

inflammation, stroke, diabetes, heart disease)

(Choosemyplate, 2016)

Foods and Drinks High in Fat, Sugar or Salts

• Sports drinks (gatorade, powerade)
• Soda (mountain Dew, Coke, sprite)
• Candy (skittles, milk duds, chocolate,

snickers, starburst, etc)

• Bagged chips (doritos, lays, cheetos)
• Desserts (cookies, pastries, cake, donuts)
• Fast food (Burger King, McDonalds,

Wendy’s, TacoBell)

One or two times a week

Takeaways:

• Plenty of vegetables, salad and fruit
• A serving of wholemeal cereals and breads, potatoes,

pasta and rice at every meal - go for whole grain varieties wherever possible

• Some milk, yogurt and cheese
• Some meat, poultry, fish, eggs, beans and nuts
• A very small amount of fats, spreads and oils
• And a very small amount or no foods and drinks high in

fat, sugar and salt

References

Choose MyPlate. (n.d.). Retrieved from https://www.choosemyplate.gov/ National Institute of Diabetes and Digestive and Kidney Diseases. (2016). Take Charge of Your Health: A Guide for

• Teenagers. Retrieved from https://www.niddk.nih.gov/health-information/weight-management/take-charge-

health-guide-teenagers?dkrd=lglgc1334 Palo Alto Medical Foundation. (2015). Food Pyramid Serving Sizes. Retrieved from http://www.pamf.org/southasian/healthy/nutrition/pyramidservingcharts.html

• Safefood. (n.d.) The Food Pyramid. Retrieved from

https://www.safefood.eu/Healthy-Eating/The-Food-Pyramid-and-The-Eatwell-Guide/The-Food-Pyramid.aspx

POP QUIZ TIME!!

• 1. What is the recommended serving size/ cups for dairy

products (yogurt, cheese, milk)?

• a. 2 servings per day
• b. 4 servings per day
• c. 3 servings per day
• d. 1 serving per day
• 2. Which of the following oils contain the most omega-3

fat?

• a. Corn oil
• b. Canola oil
• c. Vegetable oil
• d. Soybean oil

POP QUIZ TIME!!

• 3. What is the recommended serving size/ cups for

vegetables and salad?

• a. 2-3 servings per day
• b. 4-5 servings per day
• c. 3-4 servings per day
• d. 1-2 serving per day
• 4. Which of the following types of fats should we

avoid?

• a. Polyunsaturated fats
• b. Monounsaturated fats
• c. Trans fats

THANK YOU!!