Download Eating Healthy in the Dorm UTILIZING the NEW Food

Eating Healthy in the
Residence Halls UTILIZING the
NEW Food Pyramid
The New Look!
The 6 New Food
Groups
What is a “Healthy Diet?”
• A healthy diet as one that :
• Emphasizes fruits, vegetables, whole
grains, and fat-free or low-fat milk and milk
products;
• Includes lean meats, poultry, fish, beans,
eggs, and nuts; and
• Is low in saturated fats, trans fats,
cholesterol, salt (sodium), and added
sugars.
Inside the Pyramid
What is in the Grain Group?
• Any food made from wheat, rice, oats, cornmeal, barley
or another cereal grain is a grain product. Bread, pasta,
oatmeal, breakfast cereals, tortillas, and grits are
examples of grain products.
What is in the Vegetable Group?
• Any vegetable or 100% vegetable juice counts as a
member of the vegetable group. Vegetables may be raw
or cooked; fresh, frozen, canned, or dried/dehydrated;
and may be whole, cut-up, or mashed. Some commonly
eaten vegetables are: broccoli, spinach, romaine lettuce,
squash, artichokes, celery, corn, and potatoes.
What is in the Fruit Group?
• Any fruit or 100% fruit juice counts as part of the fruit
group. Fruits may be fresh, canned, frozen, or dried, and
may be whole, cut-up, or pureed. Some commonly eaten
fruits are: Apples, strawberries, grapes, watermelon,
oranges, peaches, raisins, avocado.
What is in 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. Some commonly eaten choices in the milk, yogurt, and
cheese group are: ice cream, flavored milks, cheddar cheese,
mozzarella cheese, fat-free yogurt.
What is in 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 these foods frequently
instead of meat or poultry.
What is in the Oils Group?
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•
•
Oils are fats that are liquid at room temperature, like the vegetable oils
used in cooking. Oils come from many different plants and from fish.
Some common oils are: Canola oil, soybean oil, corn oil.
Some oils are used mainly as flavorings, such as walnut oil and
sesame oil. A number of foods are naturally high in oils, like: nuts,
olives, avocados, some fish.
Foods that are mainly oil include mayonnaise, certain salad dressings,
and soft (tub or squeeze) margarine with no trans fats. Check the
Nutrition Facts Label to find margarines with 0 grams of trans fat.
How Much Should a College
Female Eat?
• Grains- 6 ounces (at least 3 whole grains a
day)
• Veggies- 2.5 Cups
• Fruits- 2 Cups
• Milk- 3 Cups
• Meat & Beans- 5.5 ounces
• Oils- Aim for 6 teaspoons a day (make sure
to limit your extras)
How Much Should a College
Male Eat?
• Grains- 9 ounces (at least 4.5 whole grains a
day)
• Veggies- 3.5 Cups
• Fruits- 2 Cups
• Milk- 3 Cups
• Meat & Beans- 6.5 ounces
• Oils- Aim for 8 teaspoons a day (make sure
to limit your extras)
Tips to Help You
•
•
•
•
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Make half of your grains whole
Vary your veggies
Focus on fruit
Get your calcium rich foods
Go lean with protein
Find your balance between food and
physical activity
Citations
http://www.mypyramid.gov/index.html
Submitted by Nicole Gray,
University of West Georgia