ALPHABET SOUPALPHABET SOUPTHE ABCs OF THE DIETARY THE ABCs OF THE DIETARY GUIDELINESGUIDELINES
The Caveman Diet
Balance the food you eat with activity to maintain or
improve your weight.
Choose a diet with plenty of grain products, vegetables, and fruits
Know the facts … read the label
Know your fats!Choose a diet low in fat,
saturated fat, and cholesterol
DON’T sugar coated it! Choose a diet moderate in
sugars
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.
Eat a variety of foods
• No single food can supply all nutrients in the amounts you need.
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.
Eating Out???
Portion Distortion: Bagel
20 years ago & Today
3 inch diameter 140 calories
6 inch diameter 500 calories
Portion Distortion:CHEESEBURGER
20 years ago & Today
590 calories
333 calories
Portion Distortion:Coffee
20 years ago & Today
Mocha coffee with steamed whole milk and
mocha syrup16 oz.
350 calories
Coffee with whole milk and sugar
8 oz. 45 calories
Portion Distortion:Muffin
20 years ago & today
1.5 oz. 210 calories
4 oz.500 calories
Portion Distortion: CHOCOLATE CHIP COOKIE
20 years ago and Today
1.5 inch diameter 55 calories
3.5 inch diameter 275 calories
Portion Sizes: Meat
3 oz. cooked meat, fish, or poultry = a deck of cards
Portion Sizes: ½ and 1 cup
1 cup = 1 baseball½ cup = ½ baseball
Portion Size: 1 tsp. & 1 tbsp.
1 teaspoon = the tip of athumb to the first joint
1 tablespoon =3 thumb tips
A final word on portion Control:
“Never eat more than you can lift.” ~Miss Piggy
QUIZ TIMEQUIZ TIME
Question 1:You can eat as much as you
want on a low fat diet of fruits, vegetables, grains, cereals, pastas and not gain weight.
Question 2:More calories are burnt if you
exercise one hour before a meal.
Question 3:Eating fatty fish such as
Mackerel and Salmon helps to lower cholesterol.
Question 4:It is wise to stretch before warming up for a workout.
Question 5:The Basic Food Groups are still a
good nutritional standard to follow.
Question 6: Do you need to do at least 20
minutes of continuous vigorous activity, three times per week to
get a benefit?
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
Thanks to the following sites:
• http://www.usaring.com/health/trivia1.htm• http://www.health.gov/dietaryguidelines/dg
a2005/document/html/chapter1.htm• http://www.nhlbi.nih.gov/health/public/hear
t/obesity/lose_wt/dine_out.htm• http://lancaster.unl.edu/food/mypyramid_fil
es/v3_document.htm