Your One and Only Body Feed it Right!
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Transcript Your One and Only Body Feed it Right!
Your One & Only Body
feed it right!
Wa s h i n g t o n S t a t e D a i r y C o u n c i l
Feed it Right Activity
Your daily food choices
can have a major impact on
YOUR One & Only BODY
Follow these
10 steps
How well do you…. FEED YOUR BODY?
STEP 1
Check YES or NO to the following questions
YES NO
1.
Do you skip breakfast?
2.
Do your drink/eat less than 3 servings
of dairy a day?
3.
Do you exercise less than 5 times a week?
4.
Do you avoid any food groups?
STEP 1
YES NO
5.
Do you avoid snacking between meals?
6.
Do you find it hard to eat enough fruits and
vegetables every day?
7.
Do you try popular or fad diets to lose
weight?
8.
Do you wonder what to believe when
reading diet and nutrition information?
STEP 1 - Next
Total up all the “YES” and “NO” answers
Did you answer “YES” to any of the
questions?
If so, please note the following……
STEP 2
Do you skip breakfast?
Higher energy levels
Improved brain functioning
Higher academic performance
STEP 2
Do you drink or eat less than
3 servings daily of the MILK GROUP?
Prevention of osteoporosis
High nutrient profile
Strong bones and teeth
STEP 2
Do you exercise less than
5 times a week?
Improves strength and
endurance
Helps to control weight
Improve muscle mass
STEP 2
Do you avoid snacking
between meals?
Help to avoid extreme hunger
for meals
Great way to improve your
daily nutrient profile
STEP 2
Do you avoid any food groups?
You may be lacking in nutrients
You need a variety of nutrients
everyday
STEP 2
Do you find it hard to eat
enough fruits and
vegetables everyday?
Fruits and Veggies are full of
nutrients to keep your skin
healthy and fight disease
STEP 2
Do you try popular diets
to lose weight?
Temporary fix
Typically too low in calories
Low in nutrients – may avoid an
entire food group
STEP 2
Do you wonder what to believe when
reading diet and nutrition information?
Visit www.mypyramid.gov for accurate nutrition information
Anatomy of MyPyramid
ACTIVITY
MODERATION
VARIETY
PERSONALIZATION
GRADUAL IMPROVEMENT
STEP 3
Milk
List ALL the foods you have eaten
in the last 24 hours
Using Mypyramid.gov food groups:
Meat & Beans
Fruits
Veggies
Grains
Oils
STEP 3
Recommended amounts that equal one from each food group
Grains:
1=
1 slice of bread, ½ cup of cooked rice pasta, 1 cup cold
cereal, ½ hamburger bun, 5 whole grain crackers
Veggies:
1=
2 cups leafy greens, 1 cup raw or cooked veggies, 1 cup
veggie juice
Fruits:
1=
1 medium piece fruit, 1 cup canned or raw fruit, 1 cup fruit
juice, ½ cup dried fruit
Milk:
1=
1 cup milk or yogurt, 1 ½ oz natural cheese
Meat &
Beans:
1=
1 ounce meat, ¼ cup dried beans and legumes, one egg,
1 TB peanut butter, ½ ounce nuts or seeds
Oils:
1=
1 tsp vegetable oil, 1 tsp margarine/butter, 1 tsp
mayonnaise, 1 Tbsp salad dressing
STEP 3
Determine which food group or category your
food choices belong to and add up the totals
Milk
Meat &
Beans
(2 slices of whole grain bread = 2 oz grains
3 oz turkey meat = 3 oz meat & beans
1½ oz cheese = 1 cup of milk
Lettuce, tomato and pickle = ½ veggie
2 tsp mayonnaise= 2 tsp oil)
1
3
Cereal with low fat milk
1
EXAMPLE:
Fruit
Veggies Grains
Milk
Turkey Sandwich:
½
2
2
2
(1 cup milk, 2 cups cereal)
Fruit salad
1
(1 cup)
TOTAL:
2
3
1
½
4
2
STEP 4
How physically active are you?
Circle the activity level that
best describes you:
LOW: I usually get less than 30 minutes a
day of physical activity
MEDIUM: I usually get at least 30 and up
to 60 minutes a day of physical
activity
HIGH: I usually get 60 minutes a day of
physical activity
STEP 4
Example:
16 year old
Male
Exercises 30 minutes
most days of the week
STEP 5
What is you calorie count?
Find your age and physical activity level and then circle you recommended calorie level.
MALES
Activity
Level Age
14
15
16
17
18
19-20
21-25
FEMALES
Low
Medium
High
Low
Medium
High
2000
2200
2400
2400
2400
2600
2400
2400
2600
2800
2800
2800
2800
2800
2800
3000
3200
3200
3200
3000
3000
1800
1800
1800
1800
1800
2000
2000
2000
2000
2000
2000
2000
2200
2200
2400
2400
2400
2400
2400
2400
2400
STEP 5
What is you calorie count?
Find your age and physical activity level and then circle you recommended calorie level.
MALES
FEMALES
Activity
Level Age
Low
Medium
High
Low
Medium
High
14
15
16
17
18
19-20
21-25
2000
2200
2400
2400
2400
2600
2400
2400
2600
2800
2800
2800
2800
2800
2800
3000
3200
3200
3200
3000
3000
1800
1800
1800
1800
1800
2000
2000
2000
2000
2000
2000
2000
2200
2200
2400
2400
2400
2400
2400
2400
2400
Example: 16 year old male with low activity level needs= 2400 calories/day
STEP 6
How Much?
CALORIE LEVELS
Foods
1800
2000
2200
2400
2600
2800
3000
3200
6oz
6oz
7oz
8oz
9oz
10oz
10oz
10oz
Veggies
2½ C
2½ C
3C
3C
3½ C
3½ C
4C
4C
Fruits
1½ C
2C
2C
2C
2C
2½ C
2½ C
2½ C
Milk
3C
3C
3C
3C
3C
3C
3C
3C
Meat &
Beans
5 oz
5½ oz
6 oz
6½ oz 6½ oz
7 oz
7 oz
7 oz
Oils
5 tsp
6 tsp
6 tsp
7 tsp
8 tsp
8 tsp
10 tsp
11 tsp
195
267
290
362
410
426
512
648
Grains
Extra
calories
STEP 6
Next: Use your calorie level to find the recommended daily amounts of food you
should eat from each food group. Circle your recommended daily amounts
CALORIE LEVELS
Foods
1800
2000
2200
2400
2600
2800
3000
3200
6oz
6oz
7oz
8oz
9oz
10oz
10oz
10oz
Veggies
2½ C
2½ C
3C
3C
3½ C
3½ C
4C
4C
Fruits
1½ C
2C
2C
2C
2C
2½ C
2½ C
2½ C
Milk
3C
3C
3C
3C
3C
3C
3C
3C
Meat &
Beans
5 oz
5½ oz
6 oz
6½ oz 6½ oz
7 oz
7 oz
7 oz
Oils
5 tsp
6 tsp
6 tsp
7 tsp
8 tsp
8 tsp
10 tsp
11 tsp
195
267
290
362
410
426
512
648
Grains
Extra
calories
Step 7
Now take your recommended daily amounts from each of the food groups in Step 6
SERVING SIZE EXAMPLES
Grains:
½ cup –4 oz measuring cup
Veggies:
1 Cup of veggies----fist size
Fruits:
1 Cup of fruit or medium sized fruit--tennis ball
Milk:
1½ oz cheese—6 dice
Meat &
Beans:
3 oz meat—deck of cards
Oils:
1 tsp—tip of the thumb
Extra
cals:
Read the food label for calories per serving
STEP 7
Enter your food group totals from STEP 3 in the space under “What I ate”
EXAMPLE: WHAT I ATE!
Grain:
4
oz
Veggies:
½
cup
Fruits:
1
cup
Milk:
2
cups
Meat & Beans:
3
oz
Oils
0
tsp
Extra calories:
0
calories
STEP 8
Now What?
Look at your results from STEP 7 (from the “Where I Stand” column)
If you are: JUST RIGHT!–
Yeah! Your pyramid is balanced!
Congratulations to you for getting the nutrients, calories and variety
your “one and only body” needs for growth, health and performance!
STEP 8
Look at your results from STEP 7
Are you Too LOW-Grains:
High in fiber and nutrients.
Veggies: Fiber helps your body eliminate waste.
Fruits:
Vitamin C is an antioxidant which may help to prevent
disease.
Milk:
Calcium for strong bones and teeth.
Meat &
Beans:
Zinc and protein are needed for growth and body cell
repair.
Oils:
It is important for optimal health to use a variety of oils/fats
in your diet.
STEP 8
Look at your results from STEP 7
Are you Too HIGH -Eating too much from one food group
may cause your body to:
Gain weight from too many calories
Fall short on needed nutrients from other
food groups
STEP 9
Goal setting time
Find the food groups from STEP 7 where
you scored TOO HIGH or TOO LOW
What can you do to boost your body’s
health and performance through your
eating plan?
STEP 9
Goal setting time
Create some goals you can live with..
Example: “To increase my daily amounts of the milk
group I will choose a milk food for breakfast”
Write down two goals for yourself___________________
STEP 9
Goal setting time
Roadblocks: Identify possible “roadblocks” that
might prevent you from obtaining your goals.
Example: “I have no time to prepare and eat
breakfast in the morning”
Roadblocks: __________________
STEP 9
Goal setting time
My plan: Make a plan to break through those roadblocks
so you can be successful!
Example: “Eat cheese, crackers and banana on the way
to school or make a yogurt, fruit cereal parfait the night
before so it’s ready to eat in the morning”
My Plan:_______________________
STEP 10
Helpful Tips!
Go ahead and be the best that you can be!
BOOST YOUR:
Calcium
Fluids
Iron
Weight Loss
Grades
Performance
Understanding
Weight Gain
STEP 10
A Reality check
Are you?
Considering taking a nutrition
supplement?
Considering a vegetarian diet?
Considering a fad diet?
Considering your body?
Take care of your
“ONE AND ONLY BODY”
It’s the only one you have!