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