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The Food Pyramid

The Food Pyramid. Jill Woodruff Bethany Abbott Lawrence McCormack Daniel Carr Katherine Moseley. The 1992 Food Pyramid. Old Food Pyramid Guide to _________________ Start w/ 11 servings of breads, cereals, rice, pasta, 3-5 servings of vegetables. 2-4 servings of fruit.

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The Food Pyramid

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  1. The Food Pyramid Jill Woodruff Bethany Abbott Lawrence McCormack Daniel Carr Katherine Moseley

  2. The 1992 Food Pyramid • Old Food Pyramid • Guide to _________________ • Start w/ 11 servings of breads, cereals, rice, pasta, • 3-5 servings of vegetables. • 2-4 servings of fruit. • 2-3 servings milk group • 2-3 servings meat group. • Go easy on fats, oils, and sweets (small tip of Pyramid).

  3. The new and improved Food Pyramid • A lot different than the old one that told us to eat mainly _________________. • Now, daily intake more equally divided between grains, vegetables, fruits, oils, milk, meat and beans, exercise, & discretionary calories.

  4. Grains • Only eat 3 oz of grains, like cereal, rice, pasta. • It’s important that most be _________ __________, with some refined grains.

  5. Vegetables • New pyramid: vegetables everyday. • Especially _________________, orange vegetables, beans, and peas.

  6. Fruits • Eat a variety everyday. • Avoid fruit _______, unless they are _______,and stick with actual whole fruit.

  7. Oils • ____________ part on the new Pyramid • Most fats should come from ________, _________, vegetable oils. • Limit solid fats, like butter, shortening, lard.

  8. Milk • Either drink milk everyday, or eat cheese, yogurt. • Should all be ____________ or fat-free.

  9. Meats and Beans • Choose low-fat or lean meats & poultries. • Grill/bake rather than sautee or _______. • Vary your choices with beans, fish, nuts.

  10. Discretionary Calories • Calories that are extra, use for your favorite foods • Very small, like ____________ calories. • Discretionary calorie allowance used by foods chosen in each food group, such as higher fat meats, cheeses, whole milk, or sweetened bakery products. 

  11. Exercise • Physical activity should be moderate or vigorous and add up to at least 30 mins/day.

  12. Nutrition and Exercise

  13. Benefits of Eating Healthy and Exercising • Lowers ______ • Increases cardiovascular benefits • Resting heart rate slows • Increased endurance • Reduced risk in developing disease • Positive body composition change/more muscle, less fat

  14. Goals • Build muscle • Lose fat • Stay where you are (maintain)

  15. Calories • Protein and Carbs = 4 calories/gram • Fat = 9 calories/ gram • Benefits of Water • Helps skin • Flushes toxins • Dissolves and carries nutrients • Lubricates joints • Improves energy

  16. Meal Frequency • Do not eat 3 large meals • Eat several meals throughout the day

  17. Gives general idea of ideal body wt Con: does not take into account % _________________ Age, sex, height, wt, fat free body mass B.M.R. (Basal Metabolic Rate) B.M.I. (Body Mass index)

  18. Old Food Pyramid:Educate Yourself about Food.

  19. Disease Prevention through Diet

  20. Disease Prevention/Nutrition & Diet • Low-fat / low-cholesterol diet • Low-carbohydrate diet • Low-sodium diet • Alcohol • ______________ • Water consumption

  21. Disease Prevention/Nutrition & Diet • Vegetarian diets • Lacto-ovo vegetarians • Lacto vegetarians • ______________ Health benefits: decreases risk of cancer, cardiovascular disease, and diabetes; lowers blood pressure

  22. Weight Watchers • Recognized as safe, sensible way to manage your wt for a lifetime. • It has years of experience in translating latest wt and health information into programs, services that are thoroughly tested and proven to be both safe and effective. • It is also the ____________________ wt loss program. • More physicians recommend WW than all other programs combined.

  23. The POINTS SYSTEM • The POINTS system is the foundation of the wt Loss System. • Within the POINTS system, every food is given a POINTS value based on its calorie, fat, and fiber content. • Based on your current wt, you’ll choose your meals to stay within a daily POINTS range.

  24. The POINTS ACTIVITY SYSTEM • The POINTS activity system assigns a POINTS value to physical activity based on your current wt, ______________ of activity, & level of intensity. • Activity POINTS can be swapped for additional food POINTS.

  25. SUPPORT GROUPS • Increasing your knowledge, having role models to follow, sharing your challenges, and celebrating your successes are a vital part of long- term wt management. This is why WW offers this option when you join.

  26. Here’s how to start: • Once you know your current wt, you can pick out your range of POINTS. • The more you weigh the _________ food you need to eat in order to lose wt in a safe and healthy way. • Now, you simply choose foods to keep you within your daily POINTS range.

  27. FIND YOUR POINTS RANGE:

  28. AND REMEMBER: • Be sure you always use at least the _________ # of POINTS in your range. This will keep your metabolism fueled while losing wt at a safe rate. • As you lose wt, your body needs fewer POINTS. • You can save POINTS too! POINTS not used one day can be “banked” for another. • However they must be used the week they are earned and use no more than 10 “banked” POINTS per day.

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