ALPHABET SOUP

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ALPHABET SOUP

• THE ABCs OF THE DIETARY GUIDELINES

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The Caveman Diet
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Balance the food you eat with activity to
maintain or improve your weight.
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Choose a diet with plenty of grain products,
vegetables, and fruits
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Know the facts read the label
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Know your fats!Choose a diet low in fat,
saturated fat, and cholesterol
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DONT sugar coated it! Choose a diet moderate in
sugars
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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.

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Eat a variety of foods

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

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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.
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Eating Out???
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Portion Distortion Bagel 20 years ago Today
3 inch diameter 140 calories
6 inch diameter 500 calories
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Portion DistortionCHEESEBURGER 20 years ago
Today
590 calories
333 calories
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Portion DistortionCoffee20 years ago Today
Mocha coffee with steamed whole milk and mocha
syrup 16 oz. 350 calories
Coffee with whole milk and sugar 8 oz. 45
calories
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Portion DistortionMuffin20 years ago today
1.5 oz. 210 calories
4 oz.500 calories
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Portion Distortion CHOCOLATE CHIP COOKIE 20
years ago and Today
1.5 inch diameter 55 calories
3.5 inch diameter 275 calories
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Portion Sizes Meat

• 3 oz. cooked meat, fish, or poultry
• a deck of cards

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Portion Sizes ½ and 1 cup

• 1 cup 1 baseball½ cup ½  baseball

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Portion Size 1 tsp. 1 tbsp.

• 1 teaspoon the tip of athumb to the first
  joint 1 tablespoon 3 thumb tips

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A final word on portion Control

• Never eat more than you can lift.          
  Miss Piggy

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QUIZ TIME
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Question 1You can eat as much as you want on a
low fat diet of fruits, vegetables, grains,
cereals, pastas and not gain weight.
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Question 2More calories are burnt if you
exercise one hour before a meal.
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Question 3Eating fatty fish such as Mackerel
and Salmon helps to lower cholesterol.
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Question 4It is wise to stretch before warming
up for a workout.
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Question 5The Basic Food Groups are still a
good nutritional standard to follow.
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Question 6 Do you need to do at least 20
minutes of continuous vigorous activity, three
times per week to get a benefit?
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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

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Thanks to the following sites

• http//www.usaring.com/health/trivia1.htm
• http//www.health.gov/dietaryguidelines/dga2005/do
  cument/html/chapter1.htm
• http//www.nhlbi.nih.gov/health/public/heart/obesi
  ty/lose_wt/dine_out.htm
• http//lancaster.unl.edu/food/mypyramid_files/v3_d
  ocument.htm