Transcript Document 7290614

The New Food Pyramid
Senior Health - Bauberger
Grains
• Any food made from wheat, rice, oats, cornmeal, barley or another
cereal grain is a grain product.
• You should eat at least 3 ounces of whole grain bread, cereal, rice, or
pasta every day.
• Grains are divided into 2 subgroups, whole grains and refined
grains.
– Whole grains contain the entire grain kernel:
• whole-wheat flour
• oatmeal
• brown rice
– Refined grains have been milled, removing the bran and germ. This is
done to improve their shelf life, but it removes fiber, iron, and vitamins:
• white flour
• white bread
• white rice
Vegetables
• Any vegetable or 100% vegetable juice counts
as a member of the vegetable group.
• Vegetables are organized into 5 subgroups:
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Dark green- broccoli, romaine lettuce, spinach…
Orange vegetables- squash, carrots, pumpkin…
Dry beans & peas- black beans, lima beans, lentils…
Starchy vegetables- corn, green peas, potatoes…
Other vegetables- artichoke, asparagus, eggplant…
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.
• Avoid fruit juices with a lot of added sugar.
• Try to eat a wide variety.
Oils
•
Oils are fats that are liquid at room temperature, like the vegetable oils
used in cooking. Some common oils are canola oil, corn oil, and olive oil.
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Most oils are high in monounsaturated or polyunsaturated fats, and low in
saturated fats.
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Oils from plant sources (vegetable oil) do not contain any cholesterol.
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A few plant oils, including coconut oil and palm kernel oil, are high in
saturated fats and are considered to be solid fats.
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Solid fats are solid at room temperature, like butter and shortening. Some
common solid fats are:
– Butter, beef fat, chicken fat, pork fat (lard), stick margarine, shortening
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Make most of your fat sources from fish, nuts, and vegetable oils.
Milk
• 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.
• Most milk group choices should be fat-free or low-fat.
• For those who are lactose intolerant, lactose-free and
lower-lactose products are available. These include
hard cheeses and yogurt. Also, enzymes can be added
to milk to lower the lactose content.
• Calcium-fortified items such as soy beverages or
orange juice may provide calcium, but may not
provide the other nutrients found in milk and milk
products.
Meats 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.
• Baking, broiling, and grilling are the healthiest
preparation methods.
Exercise
• For health benefits, physical activity should be moderate or
vigorous and add up to at least 30 minutes a day.
• Children & teens should be active for at least 60 minutes a day.
• Moderate physical activities include:
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Walking briskly (about 3 ½ miles per hour)
Hiking
Gardening/yard work
Dancing
Bicycling (less than 10 miles per hour)
• Vigorous physical activities include:
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Running/jogging (5 miles per hour)
Bicycling (more than 10 miles per hour)
Swimming (freestyle laps)
Walking very fast (4 ½ miles per hour)
Heavy yard work, such as chopping wood
Discretionary Calories
• You can use your discretionary calorie allowance
to:
– Eat more foods from any food group than the food
guide recommends.
– Eat higher calorie forms of foods—those that contain
solid fats or added sugars. Examples are whole milk,
cheese, sausage, biscuits, sweetened cereal, and
sweetened yogurt.
– Add fats or sweeteners to foods.
– Eat or drink items that are mostly fats, caloric
sweeteners, etc. such as candy and soda