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Writing assignment #1 (DUE 2/17) Family Food History. Describe what it was like eating in your family as you grew up. Did you all sit down and eat or did you have to eat on the run? Were meal times fun or stressful? Who cooked and what? - PowerPoint PPT Presentation
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Writing assignment #1 (DUE 2/17)Family Food History
1. Describe what it was like eating in your family as you grew up.
Did you all sit down and eat or did you have to eat on the run? Were meal times fun or stressful? Who cooked and what? What guidelines did your family give you for healthy eating?
2. How are your current behaviors different?
DOUBLE SPACED TYPED NO MORE THAN 2 PAGES
What is a serving?How big is a serving size?
A serving is one normal size portion of a food.Serving size is the amount in the serving:
Vegetables1 cup raw leafy, ½ cup cooked/otherFruits 1 whole fruit; ½ grapefruit; ½ c berries or cubed fruit; ¼ c dried fruitBeans/lentils 1 ½ cup cookedNuts/seeds 2/3 – 1 c; 4 Tbsp peanut butterWhole grains 1 slice; ½ c ww pasta, brown rice;
1 small muffin
Serving sizes:Milk, yogurt, cheeses 1 cup fluid; 2 c cottage cheese
2 oz processed cheese
1 ½ oz cheeseMeat, poultry, fish 2-3 ozEggs 2
Oils/fats/sweets sparingly
What is a serving?How big is a serving size?
The Food Guide Pyramid
To translate science into practical terms
To help people meet the nutritional needs for carbohydrate, protein, fat, vitamins, & minerals
Provides a foundation to eating
The Food Guide Pyramid
The Food Guide Pyramid
Not for children under the age of 2
Each food is deficient in at least one essential nutrient
Variety is the key
Calorie and nutrient content may vary within a food group
The number of servings changes with the total number of Calories required
18 tsp12 tsp6 tspTotal sugar
937353Total fat
765Meat
2-32-32-3Milk
432Fruit
543Veg
1196Bread
2800 kcal2200 kcal1600 kcalEnergy
Recommended Servings for Adults
2 servings from the milk, yogurt, & cheese group
2-3 servings from the meat & meat substitute group
3-5 servings from the vegetable group
2-4 servings from the fruit group
6-11 servings from the bread, cereals, rice, & pasta group
The Exchange System
Tool for estimating kcals, CHO, protein, and fat content
Foods are classified based on their macronutrients composition
Emphasis on serving size
Uses
Diabetic meal planning
Menu-planning
The Exchange System list
CHO(g) Pro(g) Fat(g) KcalStarch 15 3 <1 80Fruit 15 -- -- 60Milk-skim 12 8 0-3 90 2% 12 8 5 120 whole 12 8 8 150Veg 5 2 0 25Meat-very lean -- 7 0-1 35 lean -- 7 3 55 Med -- 7 5 75 Hi fat -- 7 8 100Fat -- -- 5 45
Possible Exchange Patterns
Kcal 1200 1600 2000 2400 2800 3200 3600Low fat Milk
2 2 2 2 2 2 2
Veg 3 3 3 4 4 4 4Fruit 3 4 5 6 8 9 9Starch 5 8 11 13 15 18 21Lean Meat
4 4 4 5 6 7 8
Fat 2 4 6 8 10 11 13
Possible Exchange Patterns
Kcal 1200 1600 2000 2400 2800 3200 3600Low fat Milk
2 2 2 2 2 2 2
Veg 3 3 3 4 4 4 4Fruit 3 4 5 6 8 9 9Starch 5 8 11 13 15 18 21Lean Meat
4 4 4 5 6 7 8
Fat 2 4 6 8 10 11 13
Evaluating Our Diet
Do not meet the recommended servings
Consume 1-2 fruits /day (vs. 2-4 servings recommended)
Consume 2-3 vegetable/day (vs. 3-5 recommended)
Excessive in the fats, oils, & sweet foods
Using the Pyramid
Choose low-fat options
Include plant proteins several times a week
Include dark green vegetable every day
Include a vitamin C rich food every day
Choose whole-grain products
Include plant oils daily
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