the : the Steps to a healthier you By Mahesh Mahendrakar MSc,MPhil,(PhD) FOOD Pyramid Eating Right Every Day: Eating Right Every Day We will be learning about the relationship between good nutrition and health. The Food Pyramid Steps to a healthier you: The Food Pyramid Steps to a healthier you GRAINS VEGETABLES FRUITS OILS MILK MEAT & BEANS Grains Make half of your grains whole: Grains Make half of your grains whole Some examples of grains are: oatmeal, wheat, rye, and barley Whole grain wheat bread is better for you than white bread Cereals are grains, like Cheerios, Mini-Wheats, and Bran Flakes Children should have 6 servings of grains a day Vegetables Vary your veggies: Vegetables Vary your veggies Vegetables include carrots, broccoli, beans, peppers, lettuce, and tomatoes You need green, orange, and red – vary your colors for the best balance of vitamins and nutrients Children need 2½ cups of vegetables a day Fruits Focus on fruits: Fruits Focus on fruits Fruits contain a wide variety of vitamins Fruits like pineapples, apples, oranges, peaches, apricots, and pears are readily available Fresh is best, but canned or frozen are fine out of season Children need 1½ cups of fruit every day Oils Know your fats: Oils Know your fats Oils and fats include fried food, butter or margarine, salad dressings, and milkfat in milk and cheese You should limit your fat intake, as it is linked to blood vessel disease and heart attacks, and builds up in your body over time Children need no more than 3 servings a day Milk Get your calcium rich foods: Milk Get your calcium rich foods Calcium rich foods include milk and cheeses Calcium builds strong bones and teeth, and helps your muscles become stronger Children need 3 cups of milk or cheese a day Meat and Beans Go lean on protein: Meat and Beans Go lean on protein Meats and beans give you protein to grow strong muscles and improve brain function Limit your meats to lean beef, chicken, and pork – you can get a lot of fat with meat Children need 5 ounces of protein a day Discretionary Calories Extras for luxury foods: Discretionary Calories Extras for luxury foods What are discretionary calories? Foods you would like to have that don’t fit in any of the other categories, or are above the recommended amounts – like birthday cake, ice cream, or candy. You should limit these foods to NO MORE than 150 calories a meal or snack – make wise choices Physical Activity Strive for 60 minutes or more per day: Physical Activity Strive for 60 minutes or more per day What is physical activity? Discuss moderate vs. vigorous activity. Solicit class feedback for examples of moderate and vigorous activities. Eat Well and Stay Healthy!: Eat Well and Stay Healthy! Encourage children to use the MyPyramid Worksheet, for a week, and to eat their favorite foods in each group to meet their daily requirements. Download the worksheet here: MyPyramid Worksheet . Discuss their findings at the end of the week. How might each child eat more healthfully? Conclusion: Conclusion Summarize the health benefits of each food group. Research on any new finding about food and health. Continue keeping a food diary. Strive for 60 minutes or more of physical activity every day.