N

T
I
R
T
U

N
O
I

Grain Group
Make half your
grains whole
Eat at least 3 oz.
of whole grains
every day
Cereal -Breads
Crackers -Rice
Pasta

Vegetable Group

Vary your veggies

Eat more dark green
veggies like broccoli,
spinach and other
dark, leafy greens
Eat more orange
vegetables like
carrots and sweet
potatoes

Fruit Group
Focus on fruits
Eat a variety of
fruits
Choose fresh, frozen,
canned, or dried fruit
Go easy on fruit
juices

Milk Group

Get your calcium-rich

foods
Go low-fat or fat-free
when you choose milk,
yogurt, and other milk
products
If you dont or cant
consume milk, choose
lactose free products

or other calcium sources such as

fortified foods and beverages

Meat & Bean Group

Go lean with protein

Choose low-fat or lean
meats and poultry
Bake it, broil it, or
grill it
Vary your protein
routine choose more

fish, beans, peas, nuts, and seeds

Oil/Fat Group

Make most of your fat sources from fish, nuts, and

vegetable oils.
Limit solid fats like butter, stick margarine,
shortening, and lard, as well as foods that contain
these.
Check the Nutrition Facts label to keep saturated
fats, trans fats, and sodium low.
Choose food and beverages low in added sugars.
Added sugars contribute calories with few, if any,
nutrients.

MyPyramid Anatomy

ACTIVITY
Activity is represented by the steps and the
person climbing them, as a reminder of the
importance of daily physical activity
PERSONALIZATION
Personalization is shown by the person on the
steps, the slogan, and the URL. Find the kinds
and amounts of food to eat each day at
MyPyramid.gov

 MODERATION
represented by the narrowing of each food
group from bottom to top. The wider the
base stands for foods with little or no solid
fats or added sugars. These should be
selected more often. The narrower top area
stands for foods containing more added sugars
and solid fats. The more active you are, the
more of these foods can fit into your diet.

 PROPORTIONALITY
Proportionality is shown by the
different widths of the food group
bands. The widths suggest how
much food a person should choose
from each group. The widths are
just a general guide, not exact
proportions. Check the website for
how much is right for you.

 VARIETY
Variety is symbolized by the 6
color bands representing the 5
food groups of the Pyramid and
oils. This illustrates that foods
from all groups are needed each
day for good health

 GRADUAL IMPROVEMENT
Gradual improvement is
encouraged by the slogan. It
suggests that individuals can
benefit from taking small
steps to improve their diet
and lifestyle each day.

WORKSHEET

Nutrients

What are
nutrients?
Essential
substances that
your body needs
in order to grow
and stay healthy

Six categories of
nutrients:
Carbohydrates
Proteins
Minerals
Vitamins
Fats
Water

Carbohydrates
Structure and function:
Carbohydrates are sugars
and starches that the body
uses for ENERGY!
PLANTS are the major
source of carbohydrates in
the food we eat.
2005 JupiterImages Corporation

Simple Carbohydrates
Sugars that are
quickly digested
and provide a
BOOST of energy
for the body
Foods with LOTS
of sugar: oranges,
milk, cookies, candy

Complex Carbohydrates

Starches that are

Foods with
composed of many LOTS of starch:
sugars linked together
rice
They provide the bodybeans, potatoes
with long-term energy
since they are
digested more slowly
than sugars.

Protein

Structure: Proteins are made

from many amino acids connected
together in different
arrangements.
Function: Provide the building
materials your body needs to
grow and repair itself

Essential Amino Acids

9 of the 20 amino acids are
called essential amino acids
because you must obtain
them from the foods you eat
since your body cannot make
them.

Complete proteins:
Foods containing all the essential amino acids Examples: fish,
meat, eggs, milk, cheese
Incomplete proteins:
Foods that are missing some essential amino acids Examples:
Legumes, nuts, whole grains

Fat

Functions:
ENERGY source for the body
(more than carbs and proteins)
Help protect and cushion vital
organs as well as joints
Insulate the body

Fat

Structure:
Fats belong to a group of organic
compounds called lipids which are
substances that do not dissolve in
water.
Fatty acids are the building blocks
of fats.

Unsaturated fats:
They are less
Contain fatty acids harmful to the
that are missing
circulatory system
hydrogen atoms
than saturated fats.
At room
Foods with a lot of
temperature, they unsaturated fat:
are typically in
canola, safflower,
and peanut oils
liquid form.

Saturated fats:
Contain fatty acids with the
MAXIMUM amount of hydrogen
atoms
At room temperature, they are
typically in solid form.

 Diets with TOO MUCH

saturated fat have been
known to cause heart disease.
Foods with a lot of saturated
fat: beef fat, egg yolks, dairy
products

Calories

What is a calorie?
The energy
obtained from
carbohydrates,
proteins, and fats
is measured in units
called calories.

Calorie Calculations
Carbohydrates 1g = 4 calories
Protein 1g = 4 calories
Fat

1g = 9 calories

Alcohol

1g = 7 calories

Sample Calculation
A slice of bread has 9g of
carbohydrates, 2g of
protein, and 1g of fat.
Get out a piece of paper
and see if you can do the
calculations..

 9 grams carbohydrates x 4
calories/gram
= 36 calories
+ 2 grams protein x 4
calories/gram = 8 calories
+ 1 gram fat x 9 calories/gram
= 9 calories
_________________________
Total calories = 53

Do you know the MOST

IMPORTANT nutrient?
Its Water!
60%-80% of the human
body is WATER!

 Function: Assists with the transport

of materials in the body by making
up most of the liquid part of blood
(plasma), helps regulate body
temperature, and helps break down
food in the digestive system
Food sources: vegetables, fruit, milk

WORKSHEETS

Micronutrients

Minerals and vitamins are called

micronutrients since they are
needed by your body in SMALL
amounts.
The minerals and most of the
vitamins your body needs must be
obtained from the FOODS you
eat since your body cannot make
them.

Micronutrients: Minerals
Minerals are INORGANIC
substances that are required by
your body in order to develop and
grow properly.
Some Important Minerals:
Iron
Calcium
Potassium Magnesium

Micronutrients: Minerals
Calcium
Function: Helps build
strong bones and
teeth, regulates blood
clotting
Food sources: dairy
products, leafy and
green vegetables

Micronutrients: Minerals
Iron
Function: Helps build
hemoglobin which is the
oxygen-carrying part of your
red blood cells
Food sources: eggs, meats,
whole grains

Micronutrients: Minerals
Potassium
Function: Helps regulate fluid
balance in the body, assists with
the normal functioning of
muscles and nerves
Food sources: bananas,
carrots, milk

Micronutrients: Minerals
Magnesium
Function: Involved in the
metabolism of proteins and
carbohydrates, assists with bone
growth and proper muscle
functioning
Food sources: milk, meat, nuts

Micronutrients: Vitamins
Vitamins: Group of complex
compounds that help your body
maintain normal metabolism,
growth, and development
Two Groups of Vitamins:
Water-Soluble
Fat-Soluble

Micronutrients: Vitamins
Water-Soluble Vitamins:
Vitamins that dissolve in water
and are NOT stored in your body
for future use
Vitamin B and Vitamin C

Examples of Water-Soluble Vitamins:

Vitamin C: Fights against infection,
maintains healthy gums, strengthens
and maintains blood vessel structure
Food sources: citrus fruits,
tomatoes, leafy vegetables

Micronutrients: Vitamins
Vitamin B Complex/Folic acid:
Helps prevent birth defects, and
is needed in the formation of
red blood cells and nucleic acids
Food sources: beets, broccoli,
avocado, turkey, bok choy,
and lentils.

Micronutrients: Vitamins
Fat-Soluble Vitamins:
Vitamins that dissolve into and
are transported by fat
They can be stored in fat tissue,
the liver, and the kidneys.
Vitamins A, D, E, and K

Examples of Fat-Soluble Vitamins:

Vitamin A: Maintains good vision,
promotes body cell growth, helps
protect teeth
Food sources: green vegetables,
dairy products

 Vitamin D: Promotes the

development of healthy bones
and teeth
Food sources: eggs, salmon,
fortified breakfast cereal.
Other sources include sunlight

WORKSHEETS

Making Good Food Choices

The US federal
government created a
food pyramid which is a
guide to healthy living.
It gives
recommendations for:
Eating healthy
Regular exercise

Fast Food Choices

Fast food consumption should be

limited since it generally
includes foods that are high in
calories, fat, and/or sodium.
Try to choose smaller portions
since larger portion sizes
greatly increase the calorie, fat,
and sodium content of your meal.

 Option #1: McDonalds Quarter Pounder with

Cheese, large fries, and a 16 oz. soda includes
1,166 calories and 51 grams of fat!
Option #2: McDonalds Hamburger, small
fries, and a 16 oz. diet soda includes
481 calories and 19
grams of fat!

Fast Food Choices

Some fast food choices
are healthier than others
so try to choose the
healthier options.

Healthy options:
Less healthy
options:
Grilled chicken
Chicken nuggets
Regular-sized single
Croissant
hamburger
breakfast
Fruit and yogurt
sandwiches
Plain baked potato (no Onion rings
butter or sour cream)
Large French fries
Salad

Physical Activity
Regular exercise, included as part
of the new food pyramid, is an
important part in maintaining a
healthy lifestyle.
Exercise (physical activity) involves
any form of movement such as
walking, jogging, climbing stairs, or
playing basketball.

Exercise hints:
Include activities you enjoy doing
Work your way up to at least 30 min. of
physical activity per day
Incorporate exercise into your social life
by including your friends in the activity
Listen to music or watch TV while you
exercise

Physical Activity

Benefits of Regular
Exercise
Helps relieve stress and
depression
Adds years to your life
by lowering your risk of
heart disease, colon
cancer, diabetes, and
high blood pressure

 Helps you maintain a normal

weight by burning calories
which results in a loss of
body fat
Tones and develops the
muscles in your body

PORTION SIZES

Fresh Fruit Or Vegetables

Dairy produces
=
1 Cup

Half a Baseball

Canned Fruit or Cooked Vegetables,

Rice, pasta, cooked cereal
=
Cup

Raisins
=
cup

Bread
=
1 slice

2 Cheese slices
=
1 ounces

Dry Cereal
=
Cup

Lean meat, chicken, fish

=
3 ounces

Grilled baked fish

=
3 ounces

Oil, butter, margarine

=
1 teaspoon

Peanut butter
=
2 tablespoons

Muffin or dinner roll

=
Plum

SERVING SIZE HANDOUTS

Reading Food Labels

To help you make healthy food

choices, many foods have a Nutrition
Facts label that contains helpful
information such as:
serving size
calories per serving
fat/sodium/protein content
types and relative amounts of
nutrients (vitamin C, iron, etc.)

Reading Food Labels

What do claims on food labels mean?

Organic - Made from foods grown
without pesticides, man-made
fertilizers, or genetic engineering
Healthy - Low in fat and saturated
fat, contains no more than 360mg
of sodium and cholesterol per
serving

 Light - Contains at least one-third

fewer calories or at least 50% less fat
or sodium
Fresh - Raw food products that
contain no preservatives and have
never been frozen, heated, or
processed in any way

 Most food products will include

a list of ingredients that are
listed in order from the highest
to the lowest in amount used.

Nutrient and Health

Claims

Free Fat Free = less than .5 g fat

Sugar Free = less than .5 g sugar

Low in low in calories = less than 40

calories
low in sodium = less than
140 mg

 Excellent source of Excellent

source of calcium = one serving
provides 20% or more of the
Daily Value for calcium.
May reduce your risk of heart
disease can appear on fiber
containing grain products fruits
and vegetables that are also low
in saturated fat and cholesterol

 High in high in vitamins = one

serving provides 20% or more
of the daily value for vitamin C
Light contains 50% less fat or
at least 1/3 fewer calories.

 Open Dates = These dates give you an idea

of how ling the foods will be fresh and safe
to eat.
Sell by = last date the product can be sold
Best if used by = how long the product
will be at peak quality
Do not use after = date is the expiration
date. Last day you can consume the
product.

FOOD LABEL ACTIVITY

HEALTH FOOD CLAIMS
FOOD LABEL HANDOUTS

Fad Diets

What are fad diets?

Diets that promise quick weight loss
and usually require you to eat
specific types of food

Examples of fad diets:

Fit for Life (food combining diet)
Dr. Atkins New Diet Revolution
(low carbohydrate diet)
Metabolife 356 (diet pills)
Slim Fast (liquid diet)

Fad Diets

The weight that you lose is usually

water and/or lean muscle rather
than body fat.
Some of these diets can be harmful
to your health.
They sometimes do not include
exercise which is important for
healthy living.

 They limit your food

choices and usually keep
you from a balanced diet.
These diets do not offer
long-term success, and
you usually gain back all
the weight you lose.

Anorexia

Psychological disorder that involves

a person starving themselves due
to an unhealthy fear of becoming
obese

Warning signs:
Harmful effects:
Eating extremely
Damage to the
small amounts of
heart
food per day
Excessive weight
loss
False impression of
their own body image Negatively affects
the immune system
Obsessed with
exercise
Death

Bulimia
Psychological disorder that involves
a person overeating (binging)
followed by the use of laxatives
or vomiting to keep from gaining
weight

People who suffer from this disorder usually

have a false sense of their body image, and
they are constantly striving to obtain the
perfect body.
Harmful effects:
Tooth decay (from excessive vomiting)
Damage to the kidneys
Death
Dehydration

COMPULSIVE EXCERCISE
Best defined by an exercise
addict's frame of mind: He or she
no longer chooses to exercise but
feels compelled to and struggles
with guilt/anxiety if he or she
doesn't work out.
Exercising takes over the
exerciser's life because he or she
plans life around it.

 Excessive exercise damages

tendons, ligaments, bones, cartilage,
and joints
May disrupt the balance of
hormones in their bodies.
The combination of anorexia and
compulsive exercise can be fatal.
Exercise addicts are often plagued
by anxiety and depression

COMPULSIVE OVEREATING
Characterized as an "addiction" to
food, using food and eating as a way
to hide from their emotions, to fill
a void they feel inside, and to cope
with daily stresses and problems in
their lives.

COMPULSIVE OVEREATING
Words like, "just go on a
diet" are as emotionally
devastating to a person
suffering Compulsive
Overeating as "just eat" can
be to a person suffering
Anorexia.

COMPULSIVE OVEREATING
At health risk for a heart
attack, high blood-pressure
and cholesterol, kidney
disease and/or failure,
arthritis and bone
deterioration, and stroke.

Laxatives

Laxatives move food through the body more

rapidly.
They relieve stomach bloating and pain after
a binge.
They dont prevent the calories from being
absorbed.
Weight loss is caused by loss of H2O and
minerals and only temporary.

Laxatives

Misuse of laxatives is VERY harmful:

Upsets the bodys mineral balance
Leads to dehydration
Damages the lining of the digestive tract
Lets the digestive tract get lazy. When
someone stops using them, they may
become constipated.

Diuretics

a.k.a. water pills-help get rid of excess

water by increasing the amount of
urine.
Causes sudden weight loss
Could cause dehydration
Increased loss of minerals
VERY DANGEROUS

Ipecac Syrup
Taken to cause vomiting
Can cause heart weakness
Linked to several deaths
TOXIC in large amounts or
small amounts built up over
time

Obesity

Caused by an excess amount of body fat

People are usually considered
obese if their weight is 30%
or more above their ideal
weight.
2 main causes:
1. Unhealthy eating habits
2. Lack of physical activity

Obesity

Health Risks:
Lower self-esteem
High blood pressure
Blocked arteries
Diabetes
Cancer

 Drugs do not really help

people lose weight and keep
it off.
They can be addictive, and
lead to dangerous physical
problems if misused.

This powerpoint was kindly donated to

www.worldofteaching.com

http://www.worldofteaching.com is home to over a

thousand powerpoints submitted by teachers. This is a
completely free site and requires no registration. Please
visit and I hope it will help in your teaching.