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Worksheet Time

a worksheet covered with the words of different foods.

circle the foods that you like and regularly eat.

follow me Then the paper is folded into

six parts.

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Fruit groupVitamin(water-soluble vitamins; fat-soluble vitamins)Mineral

junk foodlarge amounts of caloriesPoor nutrients

Meat & bean groupProtein

Grain groupCarbohydrate

Milk groupProteinCalcium

Vegetable groupVitaminMineral

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My Pyramid for a Healthy Family

4www.healthierus.gov/dietaryguidelines

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One Size Does Not Fit All!

USDA 美國農業部 created 12 pyramids for 12 calorie levels, from 1,000 to 3,200.

Calorie levels are based on: Gender Age Activity

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Three Key Messages

Make smart choices within and among the food groups.

Keep a balance between food intake and physical activity.

Get the most nutrients from your calories.

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What Does the PyramidTeach Us?

Activity Variety Moderation Proportionality Personalization Gradual

Improvement

Activity 活動 Variety 多樣化 Moderation 適度 ; 節

制 Proportionality 均衡 Personalization 個人

化 Gradual 逐步的

Improvement 增進

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Be Active!

ACTIVITY

Represented by the steps and the person climbing them.

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Physical Activity Recommendation for Children and Youth

At least 60 minutes of physical activity most (preferably all) days of the week.

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Moderate physical activities

Walking briskly (about 3½ mph)

mph = miles per hour Hiking Gardening/yard work Dancing Golf (walking and carrying clubs) Bicycling (less than 10 mph) Weight training (general light

workout)

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Vigorous physical activities

Running/jogging (5 mph) Bicycling (more than 10 mph) Swimming (freestyle laps) Aerobics Walking very fast (4½ mph) Heavy yard work, such as chopping

wood Weight lifting (vigorous effort) Basketball (competitive)

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My Daily Activity Plan

Stretch and/or lift weights while watching TV – 20 minutes

Team sport in gym class or after school – 30 minutes

Walk the dog – 10 minutes

DAILY GOAL:

60 min

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Eat a Varied Diet!

VARIETY

The six color bands represent the five food groups, plus oils. Foods from all groups are needed daily.

Grains Vegetables FruitOILS

MilkMeat & Beans

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Whole Grains

Whole-wheat flour 全麥麵粉 Bulgur (cracked wheat) 小麥片 Oatmeal 燕麥粉 , 燕麥片 Whole cornmeal ( 粗磨 ) 全穀物粉 Brown rice 糙米 Kasha (buckwheat groats) 蕎麥片 蕎麥 碾去殼

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Make Half Your Grains Whole

Check ingredient lists 成分表 on labels. Look at dietary fiber on Nutrition Facts panel. Make gradual changes … build up to 100%

whole grain breads and cereals. Substitute 代替 whole grains 全穀類 for refined

精緻 in recipes (start with half). Be adventurous and try quinoa, bulgur,

kasha, and other grains. Add whole grains to mixed dishes.

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NUTRITION FACTS

Serving size ½ cup (114g)

Servings per container 4

Amount per serving_________________________

Calories 260 Calories from fat 120

____________________________ % Daily Value

Total Fat 13g 20%

__Saturated fat 5g 25%

Cholesterol 30mg 10%

Sodium 660mg 28%

Total Carbohydrate 31g 11%

Sugars 5g_________________________________

_ Dietary Fiber 0g_____________________________

Protein 5g

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Vary Your Veggies

Help your children enjoy: Dark green vegetablesBroccoli ， spinach ， dark leafy greens球花甘藍， 菠菜 ，深綠色葉菜 Orange vegetables-carrots ， sweet potato 甘

薯 Legumes-kidney bean 菜豆（四季豆…） Starchy vegetables 澱粉類蔬菜 -potato ， corn Other vegetables-mushroom 蘑菇

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Vary Your Veggies

Set a good example! Buy fresh veggies in season. Use more fresh or frozen, less

canned (except low sodium). Have cut veggies available for snacks. Have salad with dinner every night. Add veggies to casseroles 砂鍋菜 , pasta

sauce 意大利醬 , quick breads 免發酵快速麵包 , etc.

Select fast food salad rather than fries, at least sometimes.

Choose dark salad greens over iceberg 冰塊 .

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Focus on Fruits

Use fruits in salads, side dishes 配菜 ,main dishes, desserts, and for snacks.

Keep fresh and dried fruit handy for snacks.

Cut up fruit on cereal, pancakes 薄煎餅 , and waffles 華夫餅 .

Include canned and frozen fruits. Buy in season. Be adventurous and try unusual

fruits. Choose fruit more often than juice.

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Get Your Calcium Rich Foods

Focus on fat-free or low-fat milk. Drink fat-free or low-fat milk with

meals and snacks. Choose low-fat cheeses. Use milk to make hot cereals. Have low-fat yogurt as a snack.

Use lactose 乳糖 -free products if needed.

Select non-dairy 牛奶 high-calcium 鈣 foods and beverages 飲料 if desired

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Go Lean 瘦肉 With Protein

Select leanest cuts of meat. Trim 切除 all fat and remove

skin from poultry 家禽 . Prepare with no added 額外的

fat. Choose lean luncheon 午餐

meats. Eat beans as main dishes. Eat fatty fish in moderation. Include nuts in snacks, salads,

and main dishes.

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Oils: Tips 技巧 for Healthy Choices

Use vegetable oils and soft margarine rather than solid fats.

Substitute nuts for meat or cheese as snack or in a meal sometimes.

Use Nutrition Facts to select foods low in saturated 飽和的 fat, trans fat and cholesterol 膽固醇 .

Select foods prepared with little or no fat.

Select lean or low-fat foods most often.

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NUTRITION FACTS

Serving size ½ cup (114g)

Servings per container 4

Amount per serving_________________________

Calories 260 Calories from fat 120

____________________________ % Daily Value

Total Fat 13g 20%

__Saturated fat 5g 25%

Cholesterol 30mg 10%

Sodium 660mg 28%

Total Carbohydrate 31g 11%

Sugars 5g_________________________________

_ Dietary Fiber 0g_____________________________

Protein 5g

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Select Foods for Best Nutrition

MODERATION

Each food group narrows toward the top:

Base: foods with little or no solid fats or added sugars.

Top: foods with more added sugars and/or solid fats.

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Eat Recommended Amount from Each Food Group

PROPORTIONALITY The food group bands have different widths - a general guide to the proportion to eat from each group.

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Make It Your Pyramid!

PERSONALIZATION

The person on the steps, the URL, and the slogan 口號 , stress 強調 finding the amount of foods YOU need daily.

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Take It One Step At A Time

GRADUAL IMPROVEMENT

Suggested by the

slogan. Take small

steps each day to

improve your diet

and lifestyle.

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Let’s Practice Using MyPyramid

Determine calorie needs for you or one of your children.

Review amount to eat from each food group.

Plan meals and snacks. Remember: Include whole grains Add fruits and veggies Limit fats and sugars Use healthy food preparation

methods Plan healthful snacks

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CHOOSE SENSIBLY 明智地 1. Choose a diet that is low in saturated

fat and cholesterol and moderate in total fat. Health risks from a high-fat diet are obesity, heart disease, diabetes, forms of cancer, and high blood cholesterol levels.

2. Choose beverages 飲料 and foods to moderate your intake of sugar.

3. Choose and prepare foods with less salt.

4. If you drink alcoholic beverages, do so in moderation

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Resources mypyramid.gov – official website of the

new food guidance system www.nutrition.gov - federal portal to

many nutrition and health websites www.nal.usda.gov/fnic - reliable nutrition

resources for consumers and professionals edis.ifas.ufl.edu – University of

Florida/IFAS downloadable Extension publications

How to Get Your Kid to Eat, But Not Too Much, by Ellyn Satter. Excellent resource for parents.

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Acknowledgements

Developed by Linda B. Bobroff, Ph.D., RD, Professor and Extension Nutrition Specialist, Dept. of Family, Youth and Community Sciences, IFAS, University of Florida, June 2005

Portions of this slide set were adapted from:

Spending Your Calorie Salary, University of Nebraska – Lancaster County Extension.

Portion Distortion, National Heart, Lung, and Blood Institute, NIH. Available at: http://hin.nhlbi.nih.gov/portion

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Thanks for your listening!