Download The Food Pyramid!

The Food Pyramid!
What do you already know about the food pyramid?
Talk with your CREWs about what you already know about the food pyramid.
Be prepared to share your ideas with the rest of the class
The 6 Food Groups in the Food Pyramid:
•
•
•
•
•
•
Grains
Vegetables
Fruit
Milk
Meat
Oils
• Discretionary Calories
• Physical Activity
Draw a picture of the food pyramid in your spiral notebook.
What do you think the steps on the food pyramid represent?
Answer this question in your spiral notebook.
The Grains Group
Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product.
Examples: Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits
Grains are divided into 2 sub-groups, whole grains and refined grains.
Whole grains contain the ENTIRE grain kernel– the bran, germ, and endosperm.
Examples:
Whole-wheat flour
Bulgur (cracked wheat)
Brown rice
Oatmeal
Whole cornmeal
Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer
texture and improve shelf life, but it also removes dietary fiber, iron, and many B vitamins.
Examples:
White flour
White bread
Degermed cornmeal White rice
Think back to what you ate yesterday…
I want you to consider what you ate yesterday, and tally how many of your
food items would fit into the “grains group.”
List each item in your notes.
The Vegetable Group
Any vegetable or 100% vegetable juice counts as a member of the vegetable group.
Vegetables may be raw, cooked, fresh, canned, or dried/dehydrated.
Think back to what you ate yesterday…
I want you to consider what you ate yesterday, and tally how many of your
food items would fit into the “vegetable group.”
List each item in your notes.
The Fruit Group
Any fruit or 100% fruit juice counts as a member of the fruit group.
Fruits may be fresh, canned, frozen, or dried.
Think back to what you ate yesterday…
I want you to consider what you ate yesterday, and tally how many of your
food items would fit into the “fruit group.”
List each item in your notes.
The Milk Group
All fluid milk products and many foods made from milk are considered part of this food
group.
Foods made from milk that retain their calcium content are part of the group, while foods
made from milk that have little to no calcium, such as cream cheese, cream, and
butter, are NOT.
Most milk group choices should be fat-free or low-fat.
Think back to what you ate yesterday…
I want you to consider what you ate yesterday, and tally how many of your
food items would fit into the “milk group.”
List each item in your notes.
The Meat & Beans Group
All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are
considered part of this group. Dry beans and peas are part of this group as well as
the vegetable group.
Most meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain
healthy oils, so choose from these foods frequently instead of meat and poultry.
Think back to what you ate yesterday…
I want you to consider what you ate yesterday, and tally how many of your
food items would fit into the “meat & bean group.”
List each item in your notes.
The Oils Group
Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking.
Oils come from many different plants and fish.
Some common oils are:
Canola oil
Corn oil
Cottonseed oil
Olive oil
Safflower oil
Soybean oil
Sunflower oil
Think back to what you ate yesterday…
I want you to consider what you ate yesterday, and tally how many of your
food items would fit into the “oil group.”
List each item in your notes.
Discretionary Calories
•
•
Each person has an allowance for some discretionary calories. But, many people have
used up this allowance before lunch-time! Most discretionary calorie allowances are
very small, between 100 and 300 calories, especially for those who are not physically
active. For many people, the discretionary calorie allowance is used by the foods they
choose in each food group, such as higher fat meats, cheeses, whole milk, or
sweetened bakery products.
You can use your discretionary allowance to:
• Eat more foods from any food group
• Eat higher calorie forms of foods- those that contain solid fats or added sugars. Examples are
whole milk, cheese, sausage, biscuits, sweetened cereals, etc.
• Add fats or sweeteners to foods. Examples are sauces, salad dressings, sugar, syrup, and butter.
• Eat or drink items that are mostly fats, or caloric sweeteners (soda, juice)
Think back to what you ate yesterday…
I want you to consider what you ate yesterday, and tally how many of your
food items would fit into the “discretionary calories group.”
List each item in your notes.
Below are the amounts of serving that are recommended daily. I want you to
compare these amounts to the food that you ate yesterday.
Answer these questions in your notes:
• Do you think you had too much of one group, compared to another?
• Which group did you have too little?
6 ounces
2 ½ cups
1 ½ cups
3 cups
5 ounces
What do you think one serving of pasta looks like? How big is it? Discuss with your group.
6 ounces
2 ½ cups
1 ½ cups
3 cups
5 ounces
Physical Activity
Definition: movement of the body that uses energy
For health benefits, physical activity should be moderate or vigorous and add up to at
least 30 minutes a day.
Moderate Physical Activities
•
•
•
•
•
•
•
Walking briskly
Hiking
Gardening/yard work
Dancing
Golf
Bicycling
Weight training
Vigorous Physical Activities
•
•
•
•
•
•
•
•
Running/jogging
Bicycling (more than 10 mph)
Swimming (freestyle laps)
Aerobics
Walking very fast (4.5 mph)
Heavy yard work
Weight lifting (vigorous effort)
Basketball (competitive)
Maintaining weight
Losing weight
Gaining weight
Your weight will stay the
same when calories you eat
and drink equal the calories
you burn
You will lose weight when
the calories you eat and
drink are less than the
calories you burn
You will gain weight when
the calories you eat and
drink are greater than the
calories you burn
Healthy Eating:
1.
2.
3.
4.
Learn what to eat from each food group
Watch your portion sizes
Get moving! Physical activity can help you reach and keep a healthier weight
Follow your progress by tracking your food intake and physical activity