OLD NUTRITION GUIDELINESFOOD GUIDE

PYRAMID

NEW NUTRITION GUIDELINES

MYPLATE

BREAKFAST Creamy oatmeal (cooked

in milk): ½ cup uncooked oatmeal

1 cup fat-free milk 2 Tbsp raisins

2 tsp brown sugar

Beverage: 1 cup orange juice

LUNCH Taco salad:

2 ounces tortilla chips 2 ounces cooked ground

turkey 2 tsp corn/canola oil (to cook

turkey) ¼ cup kidney beans*

½ ounce low-fat cheddar cheese

½ cup chopped lettuce ½ cup avocado

1 tsp lime juice (on avocado) 2 Tbsp salsa

Beverage: 1 cup water, coffee, or tea**

DINNER Spinach lasagna roll-ups:

1 cup lasagna noodles(2 oz dry)

½ cup cooked spinach ½ cup ricotta cheese

1 ounce part-skim mozzarella cheese

½ cup tomato sauce* 1 ounce whole wheat roll

1 tsp tub margarine

Beverage: 1 cup fat-free milk

SNACKS 2 Tbsp raisins

1 ounce unsalted almonds

SAMPLE MEALS

WHAT NUTRIENTS ARE IN THE HAMBURGER BUN?

WHAT FOOD GROUP IS THE HAMBURGER BUN?

CARBOHYDRATES

GRAINS

WHAT NUTRIENTS ARE IN THE LETTUCE?

WHAT FOOD GROUP IS THE LETTUCE?

FIBER

VEGETABLES

WHAT NUTRIENTS ARE IN THE TOMATOES?

WHAT FOOD GROUP IS THE TOMATOES?

FIBER

VEGETABLE

WHAT NUTRIENTS ARE IN THE HAMBURGER MEAT?

WHAT FOOD GROUP IS THE HAMBURGER MEAT?

PROTEIN

PROTEIN

A serving is a specific amount of food defined by common measurements, such as cups or tablespoons.

A portion is the amount of food you put on your plate.

http://0.tqn.com/d/nutrition/1/0/U/1/chicken_soup_quiz.jpg

One medium orange or apple is the size of a tennis ball, which equals 60 calories.

FRUIT SERVINGS

Half a cup of cooked carrots is equal to the size of a baseball

Raw leafy spinach is equal to two baseballs and is equal to one serving of vegetables.

VEGETABLE SERVINGS

Half a cup of whole-grain cooked pasta is about the same size as a hockey puck and equals one carbohydrate serving, or about 70 calories

CARBOHYDRATE SERVINGS

Two-thirds of a cup of low-fat cottage cheese is about the

same as four dice and equals one protein/dairy serving, or

about 110 calories.

One and a half to 2 ounces of low-fat hard cheddar cheese is about the same size as three to four dice and equals one

protein/dairy serving, or about 110 calories.

DAIRY SERVINGS

PROTEIN SERVINGS

A 2.5-ounce piece of cooked skinless chicken is about the same size as two-thirds of a

deck of cards and equals one protein/dairy serving, or about 110 calories.

A 2-ounce patty of cooked lean hamburger is about the same size

as two-thirds of a deck of cards and equals one protein/dairy

serving, or about 110 calories.

Two teaspoons of regular mayonnaise are about the same

size as two dice and equal one fat serving, or about 45 calories.

It's easy to overestimate a serving of almonds and other nuts because they're so small. Just seven whole almonds (or 4 teaspoons slivered) equal one fat serving, or about 45

calories.

FAT SERVINGS

as

How would you be able to use what you learned about serving sizes in this type of

Thinking Map (Bridge Map)?

Do one for each Food Group: Vegetable, Fruit, Protein, Grains, Dairy.

Relating Factor: __________________

NutrientsFood Pyramid

Reading Food Labels

NUTRITION

1. CARBOHYDRATES2. FIBER3. PROTEIN4. FATS

NUTRIENTS

CARBOHYDRATESDEFINITION:

ARE THE STARCHES AND SUGARS PRESENT IN

FOODS

SIMPLE:-SUGARS

-FRUCTOSE & LACTOSE-FOUND IN FRUIT & MILK

COMPLEX:-STARCHES

-FOUND IN WHOLE GRAINS, SEEDS,

NUTS, POTATOES

FIBERDEFINITION:

IS AN INDIGESTIBLE COMPLEX CARBOHYDRATE THAT IS FOUND IN

THE TOUGH, STRINGY PARTS OF VEGETABLES, FRUITS, AND WHOLE

WHOLE GRAINS

PROTEINS DEFINITION:NUTRIENTS THAT HELP BUILD AND MAINTAIN

BODY CELLS AND TISSUE

COMPLETE PROTEIN-ALL 9 ESSENTIAL AMINO ACIDS

-FOUND IN FISH, MEAT, POULTRY, EGGS, MILK, CHEESE, YOGURT

INCOMPLETE PROTEIN-LACK ONE OR MORE OF ESSENTIAL AMINO ACIDS-FOUND IN BEANS, PEAS, NUTS, WHOLE GRAINS

FATSDEFINITION:

FATS ARE A TYPE OF LIPID, WHICH IS A FATTY SUBSTANCE THAT DOES NOT

DISSOLVE IN WATER

SATURATED FATS-ANIMAL FATS (EGGS YOLK, BEEF, PORK)

-TROPICAL OILS (COCONUT OIL)

UNSATURATED FATS-OLIVE OIL, CANOLA OIL

BREAKFAST

2 Egg Whites ___Calories Food Group: ProteinNutrients: Protein

2 Pieces of Toast ____CaloriesFood Group: GrainsNutrients: Carbs

1 Cup Skim Milk ____CaloriesFood Group: MilkNutrients: Protein

Total Calories for Breakfast:_____

Compared to McDonald’s Egg McMuffin: _____

DINNER

Lemon Peppered Chicken Breast ___Calories Food Group: ProteinNutrients: Protein

Green Beans ____CaloriesFood Group: VegetablesNutrients: Fiber

Water ____Calories

Total Calories for Dinner:_____

Compared to McDonald’s Big Mac with Medium French Fries and Large Coke: _____