GRAINS

1
GRAINS

• Make half your grains whole
• 2 subgroups of the grain group
• WHOLE REFINED
• -Most Americans consume enough grains but few are
  whole grains

2
WHOLE GRAINS

• - Contain the entire grain kernel
• Whole wheat bread (buns, wraps, rolls, etc)
• Brown rice
• Oatmeal
• Popcorn
• Wheaties and other whole wheat cereals
• Triscuits and other whole wheat crackers
• 1st INGREDIENT IS WHOLE WHEAT

3
REFINED GRAINS

• -Processed
• -Pros finer texture, longer shelf life
• -Cons removes fiber, iron and vitamin B
• MOST
• Pizzas white bread
• Pretzels white sandwich buns and rolls
• Pastas white rice
• Noodles corn flakes
• Crackers
• Cornbread
• Tortillas

4
Serving sizes

• 1 oz
• 1 slice of bread
• 1 6 tortilla
• 1 4½ pancake
• 1 small muffin
• 1 cup of cereal
• 3 cups popcorn
• 1 mini bagel (1 large bagel4oz.)
• ½ cup cooked oatmeal
• ½ cup cooked rice
• ½ cup cooked pasta spaghetti, macaroni, noodles
  

5
VEGETABLES

• Vary your veggies
• 5 subgroups dark green, orange, starchy, dry
  beans and peas, other
• It is not necessary to eat vegetables from each
  subgroup daily, but WEEKLY

6
DARK GREEN VEGETABLES

• Broccoli
• Collard greens
• Dark green leafy lettuce
• Romaine lettuce
• Spinach
• Turnip greens

7
ORANGE VEGETABLES

• Carrots
• Pumpkin
• Sweet potatoes
• Squash

8
Dry beans and peas Starchy vegetables

• Black beans
• Black-eyed peas
• Lima, pinto, soy, garbanzo (chickpeas) and kidney
  beans
• Split peas

• Corn
• Green peas
• Potatoes

9
Other Vegetables

• Asparagus
• Beets
• Brussel sprouts
• Cabbage
• Cauliflower
• Celery
• Cucumbers
• Eggplant
• Green or red peppers
• Iceburg lettuce
• Mushrooms
• Onions
• Tomatoes

10
Serving sizes

• 1 cup
• -1 cup cooked
• -2 cups raw (salad)
• -2 large celery stalks
• -1 whole large tomato
• ARE YOU EATING ENOUGH???

11
FRUITS

• Vary your fruit
• Eat a variety of fruit
• Fresh, frozen, canned, dried
• GO EASY ON FRUIT JUICES

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Serving Sizes

• 1 cup
• ½ large apple 1 cup of
• 1 small apple applesauce
• 1 large orange 100 fruit juice
• 1 large peach grapes
• 1 medium pear sliced bananas
• 8 large strawberries diced fruit cocktail
• 1 small watermelon wedge diced cantaloupe
• ½ cup dried fruit

13
MILK

• Low-fat or fat-free
• Foods made from milk that retain their calcium
  content are part of this group
• Foods made from milk that have little to no
  calcium (cream cheese, cream, butter) are not
• 4 subgroups
• -milk, milk-based desserts, cheese, yogurt

14
Serving sizes

• MOST AMERICANS NEED 3 CUPS/DAY
• 1 cup
• -8oz milk
• -half-pint milk
• -1 regular container of yogurt (8oz)
• -2 ounces American cheese (2-3 slices)

15
MEAT BEANS

• Go lean with protein
• Bake, broil, or grill it
• Meats, poultry (chicken and turkey), eggs, nuts
  seeds, fish

16
Serving sizes

• 1 oz.
• -1 ounce cooked lean beef (ground beef
  meatballs, spaghetti, tacos)
• -1 egg
• -1 tablespoon peanut butter
• -2 tbsp. hummus
• -1 oz. cooked chicken or turkey (without skin)
• -1 sandwich slice of turkey
• __________________________________________________
  ______
• 1 small steak 3½ -4 ounces
• 1 small chicken breast 3 ounces
• 1 small hamburger 2-3 ounces
• 1 can tuna (drained) 3-4 ounces

17
CALORIES

• Units used to measure energy
• how much energy in a food can be
• used by the body OR stored in body fat
• 3,500 calories 1 lb. lost or gained
• To maintain body weight, a person needs to take
  in 10 calories per pound of body weight.

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ENERGY BALANCE

• Energy in Energy out Change in fat
• __________________________________________________
  ______
• Food energy taken in (calories) minus
• Energy spent by the body (calories) equals
• Change in fat stores (calories)
• 4,000 3,000 1,000 (Fat stored)
• 2,500 3,500 -1,500 (Fat burned)
• FAT CELLS ARE NEVER LOST, THEY ONLY SHRINK IN
  SIZE!!!!!!

19
PHYSICAL ACTIVITY

• Time Depends on Intensity
• Higher intensity activities require less time
  spent. Lower intensity activities require more
  time spent.
• ADOLESCENTS NEED AT LEAST ONE HOUR OF
  MODERATE TO VIGOROUS PHYSICAL ACTIVITY EVERY
  DAY

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INTENSITIES

• Low-Intensity
• 60 minutes
• Walking slowly
• Light stretching
• Slow treading water

• Moderate Intensity
• 30-60 minutes
• Walking briskly
• Mowing lawn
• Scrubbing floors
• Washing windows
• Weight lifting

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VIGOROUS20-30 minutes

• Jogging
• Running
• Moving furniture
• Swimming laps
• Tennis
• Basketball