ALPHABET SOUPALPHABET SOUP

THE ABCs OF THE DIETARY THE ABCs OF THE DIETARY GUIDELINESGUIDELINES

The Caveman Diet

Balance the food you eat with activity to maintain or

improve your weight.

Choose a diet with plenty of grain products, vegetables, and fruits

Know the facts … read the label

Know your fats!Choose a diet low in fat,

saturated fat, and cholesterol

DON’T sugar coated it! Choose a diet moderate in

sugars

Choose a diet moderate in salt and sodium

• Sodium is associated with high blood pressure

• Consume less than 2,300 mg (approximately 1 tsp of salt) of sodium per day.

Eat a variety of foods

• No single food can supply all nutrients in the amounts you need.

The Food Guide Pyramid is an outline of what to eat each day.

It's a general guide that lets you choose a healthful diet that's right for you.

Eating Out???

Portion Distortion: Bagel

20 years ago & Today

3 inch diameter 140 calories

6 inch diameter 500 calories

Portion Distortion:CHEESEBURGER

20 years ago & Today

590 calories

333 calories

Portion Distortion:Coffee

20 years ago & Today

Mocha coffee with steamed whole milk and

mocha syrup16 oz.

350 calories

Coffee with whole milk and sugar

8 oz. 45 calories

Portion Distortion:Muffin

20 years ago & today

1.5 oz. 210 calories

4 oz.500 calories

Portion Distortion: CHOCOLATE CHIP COOKIE

20 years ago and Today

1.5 inch diameter 55 calories

3.5 inch diameter 275 calories

Portion Sizes: Meat

3 oz. cooked meat, fish, or poultry =

a deck of cards

Portion Sizes: ½ and 1 cup

1 cup = 1 baseball½ cup = ½  baseball

Portion Size: 1 tsp. & 1 tbsp.

1 teaspoon = the tip of athumb to the first joint

1 tablespoon =3 thumb tips

A final word on portion Control:

“Never eat more than you can lift.”           ~Miss Piggy

QUIZ TIMEQUIZ TIME

Question 1:You can eat as much as you

want on a low fat diet of fruits, vegetables, grains, cereals, pastas and not gain weight.

Question 2:More calories are burnt if you

exercise one hour before a meal.

Question 3:Eating fatty fish such as

Mackerel and Salmon helps to lower cholesterol.

Question 4:It is wise to stretch before warming up for a workout.

Question 5:The Basic Food Groups are still a

good nutritional standard to follow.

Question 6: Do you need to do at least 20

minutes of continuous vigorous activity, three times per week to

get a benefit?

Mix up your choices within each food group.

• Focus on fruits

• Vary your veggies

• Get your calcium-rich foods

• Make half your grains whole

• Go lean with protein

• Know the limits on fats, salt, and sugars

Thanks to the following sites:

• http://www.usaring.com/health/trivia1.htm

• http://www.health.gov/dietaryguidelines/dga2005/document/html/chapter1.htm

• http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/dine_out.htm

• http://lancaster.unl.edu/food/mypyramid_files/v3_document.htm