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The New Food Guide Pyramid
The Old Food Pyramid
The Old Food Pyramid
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Grains: Bread,Cereal,Rice,& Pasta
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Based on one ounce
1 slice of bread
1 oz ready to eat cereal
½ cup cooked cereal
½ cup rice
½ cup pasta
Vegetables
• 1 cup raw leafy vegetables,
lettuce and spinach
• ½ cup cut up raw vegetables
• ½ cup cooked vegetables
• ¾ cup or 6oz. vegetable
juice
Fruit
• 1 medium piece of raw fruit, apple,
banana, orange or peach, for
example
• ½ cup cut-up raw fruit
• ½ cup canned fruit (not in sugar
syrup)
• ¾ or fruit juice
(100% juice)
Milk
• 1 cup milk or yogurt
• 1 ½ oz. natural cheese
( ie. cheddar or swiss)
• 2 oz. processed cheese
( ie. American)
Meat & Beans
• Meat, Poultry, Fish, Dried Beans, Eggs & Nuts
• 2-3 oz. cooked, lean meat, poultry or fish
1 ounce of meat equals
• ½ cup cooked beans or
• 1 egg or
• 2 Tablespoons peanut
butter
Fats, Oils & Sweets
• Use sparingly
TIPS
• Make most of your fat sources from fish, nuts
& vegetable oils
• Limit solid fats like butter,
margarine, shortening & lard
• Keep saturated fats, trans fats,
& salt low
• Choose food & beverages
low in added sugars
Physical Activity
Find you balance between food
and physical activity
• Stay within you daily calorie
needs
• Be physically active for 30
minutes most days
• 60 minutes of physical
activity needed to prevent
weight gain
• Children and teenagers
should be physically active
of 60 minutes most days
Diet Related Illnesses
• Heart disease
• Hypertension
• Diabetes
Type I & Type II
• Osteoporosis
• Obesity
• Stroke
• Cancer
Heart Disease
Heart Disease
• The number 1 killer of men and women
Prevention Steps
• Stop smoking ( DON’T START!!)
• Reduce consumption of fat especially
saturated fat
• Reduce consumption of cholesterol
• Achieve and maintain desirable body weight
• Reduce intake of salt/sodium
• Increase exercise
Return to Stroke
Hypertension
Hypertension
• High blood pressure
• AKA The Silent Killer
Prevention Steps
• Reduce sodium
• Weight control
• Increase physical activity
• Alcohol in moderation
• Add calcium rich foods
• Increase of magnesium, potassium &
vitamin C
Diabetes
• The body is unable to handle carbohydrates normally
Type I
about 10% of total cases
• Used to be called juvenile diabetes
• Caused by genetics, viral infection, other diseases or
toxins
Type II
About 90% of total cases
• Used to be called adult onset
• Obesity worsens insulin resistance
• Incidence increases with age
• Now occurring in children
Diabetes
Affected areas
Risk factors
Diabetes
Prevention Steps
• Weight control & Exercise
To control diabetes
• Balanced diabetic diet
• High in complex carbohydrates
• Provides enough fiber
• Low in saturated fat
• Not too high in protein
• Increase and maintain exercise
• Take necessary medicine to control glucose level
Osteoporosis
Osteoporosis
• AKA Brittle bone disease
Prevention steps
• Adequate calcium during preteen and teen years
• Need vitamin D to absorb calcium
• Exercise with impact to build bone
• Muscle strengthening promotes bone growth
• Strong muscles improves balance to help prevent
falls
• Calcium and vitamin D supplements as you age
• No smoking
• Alcohol in moderation
Stroke
Stroke
Blood clot to the brain or hemorrhage
Prevention steps
• Same as for Heart Disease
Cancer
Colon cancer
Cancer
Prevention steps
• Do Not Smoke
• High fiber diet
• Diet low in saturated fat
• Diet low in smoked and charbroiled foods
• Eat foods containing Vitamin C and beta-carotene
• Eat plenty of cruciferous vegetables such as
broccoli, brussels sprouts, cabbage, cauliflower,
greens and bok choy
Obesity
Obesity
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Well balanced diet
Diet high in complex carbohydrates
Diet low in saturated fat
Increase exercise
The Deadly Quartet
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Type II diabetes
Obesity
High blood cholesterol (high LDL)
Hypertension
You Are What You Eat.
Healthy Foods and Active Lifestyle Can Be Fun