BELLRINGERWhat is the difference between saturated and unsaturated fats?

Unit Test: Sept 14th

NUTRITION

“YOU ARE WHAT YOU EAT!”

NUTRITION GUIDELINES…..

PAST, PRESENT, AND FUTURE???

• Foundation diet for nutrient adequacy

• Included daily number of servings needed from each of seven food groups

• Lacked specific serving sizes

• Considered complex

1940’S BASIC SEVEN

• Foundation diet approach—goals for nutrient adequacy

• Specified amounts from four food groups

• Did not include guidance on appropriate fats, sugars, and calorie intake

1956 - 1970S: FOOD FOR FITNESS, A DAILY FOOD GUIDE (BASIC FOUR)

• Developed after the 1977 Dietary Goals for the United States were released

• Based on the Basic Four, but also included a fifth group to highlight the need to moderate intake of fats, sweets, and alcohol

1979: HASSLE-FREE DAILY FOOD GUIDE

• Total diet approach

• Included goals for both nutrient adequacy and moderation

• Five food groups and amounts formed the basis for the Food Guide Pyramid

• Daily amounts of food provided at three calorie levels

• First illustrated for a Red Cross nutrition course as a food wheel

1984: FOOD WHEEL- A PATTERN FOR DAILY FOOD CHOICES

• Total diet approach—goals for both nutrient adequacy and moderation

• Developed using consumer research, to bring awareness to the new food patterns

• Illustration focused on concepts of variety, moderation, and proportion

• Included visualization of added fats and sugars throughout five food groups and in the tip

• Included range for daily amounts of food across three calorie levels

1992: FOOD GUIDE PYRAMID

• Introduced along with updating of Food Guide Pyramid food patterns for the 2005 Dietary Guidelines for Americans, including daily amounts of food at 12 calorie levels

• Continued “pyramid” concept, based on consumer research, but simplified illustration. Detailed information provided on website “MyPyramid.gov”

• Added a band for oils and the concept of physical activity

• Illustration could be used to describe concepts of variety, moderation, and proportion

2005: MYPYRAMID FOOD GUIDANCE SYSTEM

• Introduced along with updating of USDA food patterns for the 2010 Dietary Guidelines for Americans

• Different shape to help grab consumers’ attention with a new visual cue

• Icon that serves as a reminder for healthy eating, not intended to provide specific messages

• Visual is linked to food and is a familiar mealtime symbol in consumers’ minds, as identified through testing

• “My” continues the personalization approach from MyPyramid

2011: MYPLATE

1. Balance Calories2. Enjoy your food, but eat less3. Avoid oversized portions4. Foods to eat more often

Vegetables, Fruits, Whole grains, and fat-free or low fat dairy products5. Make half your plate fruits and vegetables6. Switch to fat-free or low-fat (1%) milk7. Make half your grains whole grains8. Foods to eat less often

Cut back on foods high in solid fats, added sugars, and salt9. Compare sodium in foods10.Drink water instead of sugary drinks

10 TIPS TO A GREAT PLATE

1. Make half you plate veggies and fruits

2. Add lean protein

3. Include whole grains

4. Don’t forget the dairy

5. Avoid extra fat

6. Take your time

7. Use a smaller plate

8. Take control of your food

9. Try new foods

10. Satisfy your sweet tooth in a healthy way

10 TIPS FOR HEALTHY MEALS

FOOD GROUPS

Grains used in their intact forms, with all of their edible parts included.Bread, cereal, rice, and pasta.At least half the day’s grain foods should be whole grains.Oatmeal, popcorn, brown rice and whole-grain breads and cereals are best choices.

Health Benefits: • Reduce risk of heart disease, reduce constipation, and help

with weight management.

WHOLE GRAINS

“GREAT GRAINS” ARTICLEWhat does the whole in whole grain mean? What are the three parts of a grain? What part do refined grains contain? Why do you have to be careful with breads that boast names such as “7-grain” or “11-grain”?

Subgroups:• Dark green – Broccoli, romaine lettuce, spinach• Orange and deep yellow – squash, carrots, sweet potatoes• Dry beans and peas – Soy beans, split peas• Starches – green peas, potatoes, lima beans• Other – Cabbages, celery, cucumbers, mushrooms, onion,

peppers, tomatoes

Health Benefits: • Reduce risk for heart disease, protect against certain types of

cancer, reduce risk of obesity and diabetes, and are useful in helping to lower calorie intake.

VEGETABLES

Whole fruits and fruit juices offer vitamins and mineralsWhole fruits and cut-up pieces of fruit also offer fiber

Health Benefits: • Reduce risk for heart disease, protect against certain types of

cancer, reduce risk of obesity and diabetes, and are useful in helping to lower calorie intake.

FRUITS

Milk products are rich in calcium and other bone-building nutrients

Health Benefits: • Reduce the risk of osteoporosis, reduce risk of cardiovascular

disease and type 2 diabetes and is important for bone health

DAIRY

Meat, Beans, Eggs, Nuts and seeds• Lean or low-fat meats, fish and poultry

Contribute protein and iron

Health Benefits: • Vital for health and maintenance of your body. Need to

choose foods from this groups that are low in saturated fat.

PROTEIN FOODS

Should be used sparingly because they are high in calories.Salad dressings, mayonnaise, margarine and oils

OILS

Active Female Teen Active Male Teen

Calories 2,200 3,200

Fruits 2 cups 2 ½ cups

Vegetables 3 cups 4 cups

Grains 7 ounces 10 ounces

Meat and Beans 6 ounces 7 ounces

Milk 3 cups 3 cups

Oils 6 teaspoons 11 teaspoons

Extras – solid fat & added sugars

290 calories 650 calories

HOW MANY SERVINGS PER DAY?

DAILY INTAKE PLATEOn the myplate design your food intake for the day.Draw the foods that you would eat during breakfast, lunch and dinner.Make sure you are getting all the servings for each food group.Write serving size and totals on back

Neatness – 3All food groups – 6All serving size – 6