Staying HealthyKlemens AstLindsey WarrenARAMARK Dietetic Interns

MyPyramid Based on daily intake Importance of eating

right? # food groups?

All are important Different sizesYellow strip

Physical activity

MyPlate Based on meal intake Same 5 food groups At least 3 meals/day ½ plate Veggies and

Fruit Where did the oils

and the physical activity go?

Portion sizes

Fruits• Girls• 9-13 years old; 1 ½

cups• 14-18 years old; 1 ½

cups

• Boys• 9-13 years old; 1½

cups• 14-18 years old; 2

cups

Eat a Rainbow What is a cup?

1 C of applesauce ½ large apple 1 large orange 32 grapes 8 strawberries ½ C of dried fruit = 1c of

fruit

Vegetables• Girls• 9-13 years old; 2 cups• 14-18 years old; 2½

cups

• Boys• 9-13 years old; 2½

cups• 14-18 years old; 3

cups

•Eat a Rainbow

• What is a cup?• 3 spears of broccoli• 2 medium carrots• 1 large tomato• 1 large pepper• 1 C mashed potatoes

Grains• Girls• 9-13 years old; 5 ounces• Whole grains; 3 ounces

• 14-18 years old; 6 ounces• Whole grains; 3 ounces

• Boys• 9-13 years old; 6 ounces• Whole grains; 3 ounces

• 14-18 years old; 8 ounces• Whole grains; 4 ounces

• MAKE ½ whole grains• What is an ounce?• 1 mini bagel• 1 small biscuit• 1 slice of regular bread• 5 whole wheat crackers• ½ English muffin• ½ C Cooked oatmeal• 1 pancake• 3 C of popcorn

Protein Foods• Girls• 9-13 years old; 5

ounces• 14-18 years old; 5

ounces

• Boys• 9-13 years old; 5

ounce s• 14-18 years old; 6 ½

ounces

• Choose a variety • Emphasize low-fat• Essential fatty acids

• What is an ounce?• 1oz of any meat• 1 egg• 12 almonds• 1 T of peanut butter• 2 T of hummus• ¼ beans = 1oz of protein• 1 slice of deli meat

Dairy• Girls• 9-13 years old; 3 cups• 14-18 years old; 3 cups

• Boys• 9-13 years old; 3 cups• 14-18 years old3 cups

• Choose low-fat choices• What is a Cup?• 1 C or 8oz of most dairy

products (i.e. milk, yogurt)• 1 ½ - 2 oz (2 slices) of

cheese• 2 C of cottage cheese• 1 C of pudding made with

milk

Serving sizes using your hand

Other Visuals

• 3 oz. meat = deck of cards or bar of soap (the recommended portion for a meal)

• 3oz. serving of fish = Checkbook• 1 roll or piece of cornbread = bar of soap• 2 T = ping pong ball• ¼ C = golf ball or egg• 1 C = tennis ball or baseball

So, where do some of our favorite foods fit in healthy eating?

Nutrient Dense vs. Energy Dense

• High in vitamins and minerals• Naturally low-fat, sugar and sodium• Examples: Vegetables, fruits, whole

grains and low-fat proteinsNutrient Dense

• Low in nutrients• High in fat, saturated fat, sugar

and/or sodium• Examples: soda, macaroni and

cheese, hamburger helper, fast food.

Energy Dense

Snacking• Why do we snack?• Growth and development• Increased activity

• How to snack…• Nutrient dense• Limit fat, saturated fat, and sugar

• Examples of healthy snacks?

Healthy Choices for Eating Out• Watch portion sizes• Drink water or milk • Choose whole grains and lean meats• Make sure to include vegetables and fruits• Choose baked, grilled or steamed instead of fried.

Sweetened Beverages

• Adds to the calories we consume

• Often high in sugar

• Energy-dense

• Take the place of water

Importance of Hydration

• Up to 60% of the human body is water• Needed for our body to function properly• Our bodies are constantly losing water• Hot temperatures• Exercising• Using the restroom

What Should We Drink?

• Limit drinks like soda, iced tea, and coffee• Enjoy 100% fruit juice in moderation• Low-fat Milk • Great source of protein• Lower in sugar• Contains Vitamin D and Calcium

• Water is the best choice• Aim for 8 glasses a day

Physical Activity

• 60 minutes or more a day• Aerobic• Muscle-strengthening• Bone-strengthening

• Balances the calories we take in• Improves our heart health• Have fun with it

Calories Burnt

Aerobics: 690 calories/60 minsGardening : 294 calories/60 minsRacquetball : 540 calories/60 minsRunning : 786 calories/60 minsShopping : 252 calories/60 minsVolleyball : 204 calories/60 mins

Climbing stairs: 1050 calories/60 minsBasketball: 540 calories/60 minsDance Exercise: 654 calories/60 minsRope Skipping: 726 calories/60 minsSoccer: 552 calories/60 mins

Limit “Screen” Time

• No more than 1-2 hours a day• Less active • Set guidelines for yourself• Find ways to work in exercises• Pay attention to snacking during this time

There is an App for That

• CalorieTracker• Keeps track of calories and nutrients

• Fooducate• Information on name-brand foods

• The Carrot• Offers a variety of “trackers”

• StepTrackLite• Pedometer

Thank you!

• Any Questions?

References

• Eatright.org• Dietary Guidelines for Americans 2010• http://www.livestrong.com/article/12446-calories-burned-/

#ixzz1qZnSV3C• http://kidshealth.org/teen/expert/nutrition/

drink_water.html#cat20132