The New and Improved

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The New and Improved!!!!
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GRAINS

• 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.

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How Much is Needed?

• Girls

• Boys

• Age 9-13 years old
• 5 ounce equivalents
• 3 ounce equivalents
• Age 14-18 years old
• 6 ounce equivalents
• 3 ounce equivalents

• Age 9-13 years old
• 6 ounce equivalents
• 3 ounce equivalents
• Age 14-18 years old
• 7 ounce equivalents
• 3 ½ ounce equivalents

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Why is it Important?

• Health Benefits

• Nutrients

• Consuming foods rich in fiber, such as whole
  grains, as part of a healthy diet, reduces the
  risk of coronary heart disease.
• Eating at least 3 ounce equivalents a day of
  whole grains may help with weight management.

• Grains are important sources of many nutrients,
  including dietary fiber, several B vitamins
  (thiamin, riboflavin, niacin, and folate), and
  minerals (iron, magnesium, and selenium).

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Heres a Tip

• To eat more whole grains, substitute a
  whole-grain product for a refined product such
  as eating whole-wheat bread instead of white
  bread or brown rice instead of white rice. Its
  important to substitute the whole-grain product
  for the refined one, rather than adding the
  whole-grain product.

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Vegetables

• 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.

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Vegetables Cont.

• Vegetables are organized into 5 subgroups, based
  on their nutrient content. Some commonly eaten
  vegetables in each subgroup are Dark Green
  Vegetables, Orange Vegetables, Dry Beans and
  Peas, Starchy Vegetables and Other Vegetables

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How Much is Needed?

• Girls

• Boys

• Age 9-13 years old
• 2 cups
• Age 14-18 years old
• 2 ½ cups

• Age 9-13 years old
• 2 ½ cups
• Age 14-18 years old
• 3 cups

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Why is it Important?

• Health Benefits

• Nutrients

• Eating a diet rich in fruits and vegetables as
  part of an overall healthy diet may reduce risk
  for stroke and perhaps other cardiovascular
  diseases.
• Eating a diet rich in fruits and vegetables as
  part of an overall healthy diet may reduce risk
  for type 2 diabetes.

• Most vegetables are naturally low in fat and
  calories. None have cholesterol. (Sauces or
  seasonings may add fat, calories, or
  cholesterol.)
• Vegetables are important sources of many
  nutrients, including potassium, dietary fiber,
  folate (folic acid), vitamin A, vitamin E, and
  vitamin C.

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Heres a Tip

• Buy fresh vegetables in season. They cost less
  and are likely to be at their peak flavor.
• Buy vegetables that are easy to prepare. Pick up
  pre-washed bags of salad greens and add baby
  carrots or grape tomatoes for a salad in minutes.
  Buy packages of veggies such as baby carrots or
  celery sticks for quick snacks.

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Fruits

• 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, bananas,
  strawberries, grapes, mangos, fruit cocktail,
  oranges, peaches, plums, raisins and 100 fruit
  juices

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How Much is Needed?

• Girls

• Boys

• Age 9-13 years old
• 1 ½ cups
• Age 14-18 years old
• 1 ½ cups

• Age 9-13 years old
• 1 ½ cups
• Age 14-18 years old
• 2 cups

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Why is it Important?

• Health Benefits

• Nutrients

• Eating foods such as fruits that are low in
  calories per cup instead of some other
  higher-calorie food may be useful in helping to
  lower calorie intake.
• Diets rich in foods containing fiber, such as
  fruits and vegetables, may reduce the risk of
  coronary heart disease.

• Most fruits are naturally low in fat, sodium, and
  calories. None have cholesterol.
• Fruits are important sources of many nutrients,
  including potassium, dietary fiber, vitamin C,
  and folate (folic acid).

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Heres a Tip

• Keep a bowl of whole fruit on the table, counter,
  or in the refrigerator.
• Refrigerate cut-up fruit to store for later.
• Buy fresh fruits in season when they may be less
  expensive and at their peak flavor.
• Consider convenience when shopping. Buy pre-cut
  packages of fruit (such as melon or pineapple
  chunks) for a healthy snack in seconds. Choose
  packaged fruits that do not have added sugars.

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Dairy

• 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.
  

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Dairy Cont.

• Some commonly eaten choices in the milk, yogurt,
  and cheese group are fat free (skim) 1 and 2
  milk,

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How Much is Needed?

• Girls

• Boys

• Age 9-13 years old
• 3 cups
• Age 14-18 years old
• 3 cups

• Age 9-13 years old
• 3 cups
• Age 14-18 years old
• 3 cups

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Why is it Important?

• Health Benefits

• Nutrients

• Diets rich in milk and milk products help build
  and maintain bone mass throughout the lifecycle.
  This may reduce the risk of osteoporosis.
• The intake of milk products is especially
  important to bone health during childhood and
  adolescence, when bone mass is being built.

• Calcium is used for building bones and teeth and
  in maintaining bone mass.
• Diets rich in potassium may help to maintain
  healthy blood pressure.
• Milk products that are consumed in their low-fat
  or fat-free forms provide little or no solid fat.
  

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Heres a Tip

• Include milk as a beverage at meals. Choose
  fat-free or low-fat milk.
• If you usually drink whole milk, switch gradually
  to fat-free milk, to lower saturated fat and
  calories. Try reduced fat (2), then low-fat
  (1), and finally fat-free (skim).
• If you drink cappuccinos or lattesask for them
  with fat-free (skim) milk.

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Meat and Beans

• 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.

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Meat and Beans Cont.

• Some commonly eaten choices in the Meat and Beans
  group are ham, pork, chicken, turkey, chicken
  eggs, black beans, kidney beans, pinto beans,
  almonds, cashews, mixed nuts, walnuts, fish

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How Much is Needed?

• Girls

• Boys

• Age 9-13 years old
• 5 ounce equivalents
• Age 14-18 years old
• 5 ounce equivalents

• Age 9-13 years old
• 5 ounce equivalents
• Age 14-18 years old
• 6 ounce equivalents

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Why is it Important?

• Nutrients
• Meat, poultry, fish, dry beans and peas, eggs,
  nuts, and seeds supply many nutrients. These
  include protein, B vitamins (niacin, thiamin,
  riboflavin, and B6), vitamin E, iron, zinc, and
  magnesium.

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Why is it Important Cont.

• Health Implications
• Diets that are high in saturated fats raise bad
  cholesterol levels in the blood. The bad
  cholesterol is called LDL (low-density
  lipoprotein) cholesterol. High LDL cholesterol,
  in turn, increases the risk for coronary heart
  disease. Some food choices in this group are high
  in saturated fat. These include fatty cuts of
  beef, pork, and lamb regular (75 to 85 lean)
  ground beef regular sausages, hot dogs, and
  bacon some luncheon meats such as regular
  bologna and salami and some poultry such as
  duck. To help keep blood cholesterol levels
  healthy, limit the amount of these foods you eat.

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Heres a Tip

• The leanest beef cuts include round steaks and
  roasts (round eye, top round, bottom round, round
  tip), top loin, top sirloin, and chuck shoulder
  and arm roasts.
• Choose extra lean ground beef. The label should
  say at least 90 lean. You may be able to find
  ground beef that is 93 or 95 lean.
• Broil, grill, roast, poach, or boil meat,
  poultry, or fish instead of frying.

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Oils

• 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, corn
  oil, cottonseed oil, olive oil, safflower oil,
  soybean oil, sunflower oil

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Oils Cont.

• 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, some
  fish and avocados
• Some common solid fats are butter, beef fat,
  chicken fat, pork fat (lard), stick margarine,
  and shortening

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Whats the Differenece?

• All fats and oils are a mixture of saturated
  fatty acids and unsaturated fatty acids. Solid
  fats contain more saturated fats and/or trans
  fats than oils. Oils contain more monounsaturated
  (MUFA) and polyunsaturated (PUFA) fats.

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Whats the Difference Cont.

• Saturated fats, trans fats, and cholesterol tend
  to raise bad (LDL) cholesterol levels in the
  blood, which in turn increases the risk for heart
  disease. To lower risk for heart disease, cut
  back on foods containing saturated fats, trans
  fats, and cholesterol.

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How Much is Needed?

• Girls

• Boys

• Age 9-13 years old
• 5 teaspoons
• Age 14-18 years old
• 5 teaspoons

• Age 9-13 years old
• 5 teaspoons
• Age 14-18 years old
• 6 teaspoons

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Physical Activity

• Physical activity simply means movement of the
  body that uses energy. Walking, gardening,
  briskly pushing a baby stroller, climbing the
  stairs, playing soccer, or dancing the night away
  are all good examples of being active. For health
  benefits, physical activity should be moderate or
  vigorous and add up to at least 30 minutes a day.

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Moderate Physical Activity

• Moderate physical activities include Walking
  briskly (about 3 ½ miles per hour)
• Hiking
• Gardening/yard work
• Dancing
• Golf (walking and carrying clubs)
• Bicycling (less than 10 miles per hour)
• Weight training (general light workout)

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Vigorous Physical Activity

• Vigorous physical activities include
  Running/jogging (5 miles per hour)
• Bicycling (more than 10 miles per hour)
• Swimming (freestyle laps)
• Aerobics
• Walking very fast (4 ½ miles per hour)
• Heavy yard work, such as chopping wood
• Weight lifting (vigorous effort)
• Basketball (competitive)

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Why is it Important?

• Being physically active is a key element in
  living a longer, healthier, happier life. It can
  help relieve stress and can provide an overall
  feeling of well-being. Physical activity can also
  help you achieve and maintain a healthy weight
  and lower risk for chronic disease.

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Why is it Important Cont.

• The benefits of physical activity may include
  Builds endurance and muscle strength, Enhances
  flexibility and posture, Helps manage weight,
  Lowers risk of heart disease, colon cancer, and
  type 2 diabetes, Helps control blood pressure,
  Reduces feelings of depression and anxiety,
  Improves self-esteem and feelings of well-being,
  Increases fitness level, Helps build and maintain
  bones, muscles, and joints

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How Much is Needed?

• At a minimum, do moderate intensity activity for
  30 minutes most days, or preferably every
  day. This is in addition to your usual daily
  activities.  Increasing the intensity or the
  amount of time of activity can have additional
  health benefits and may be needed to control body
  weight.

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How Much is Needed Cont.

• About 60 minutes a day of moderate physical
  activity may be needed to prevent weight gain. 
  For those who have lost weight, at least 60 to 90
  minutes a day may be needed to maintain the
  weight loss. At the same time, calorie needs
  should not be exceeded. Children and teenagers
  should be physically active for at least 60
  minutes every day, or most days.

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Video Clip
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MyPyramid Plan

• Want to know the amount of each food group you
  need daily? Enter your information below to find
  out and receive a customized food guide
• http//www.mypyramid.gov/mypyramid/index.aspx

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Health Status

• Percent of adolescents 12-17 years of age with
  fair or poor health 2.0
• Percent of adolescents 12-17 years of age who
  missed 11 or more days of school in the past 12
  months because of illness or injury 5.9

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Health Risk Factors

• Percent of adolescents 12-19 years of age who are
  overweight 17 (2001-2004)
• Percent of adolescents 12-17 years of age who
  smoked cigarettes in the past month 12 (2004)
• Percent of adolescents 12-17 years of age who
  used alcohol in the past month 18 (2004)

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Objectives

• This is a Health and P.E. lesson
• It is for students at the Junior High-High School
  Level (7-12, Secondary Level)
• Students will be able to name all of the food
  groups and be able to identify 3 or more items
  that are in each group, plus other information
  about each group
• Students will be able to make their own meal plan
  according to their own bodies
• Students will be able to make their own exercise
  plan according to their own bodies

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Sources

• http//www.mypraymid.gov
• http//www.about.com
• http//streaming.discoveryeducation.com/