Getting Started: General Guidelines (based on a 2,000 calorie/day diet) week 3 itinerary: My Plate and the Pyramid. $30 Bookstore Gift Card

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1 week 3 itinerary: My Plate and the Pyramid Getting Started: What types of food should I choose? What is a serving size? How much should I eat? These are questions we all ask and it takes a lot of Nergy to understand nutrition information. Every day we see new commercials and food labels that make different promises; all natural, sugar free, lose weight, 9 servings of fruit in one cup how can we make sense of it all? Well, the United States Department of Agriculture (USDA) has come up with some simple guidelines we can all learn and follow when it comes to our diet. You probably already know there is no magic diet! But if you eat a well rounded and balanced diet of nutritious foods, you will be well on your way to a healthier you. General Guidelines (based on a 2,000 calorie/day diet) Foods contain combinations of nutrients and other healthful substances. No single food can supply all nutrients in the amounts you need. For example, oranges provide vitamin C but no vitamin B12; cheese provides vitamin B12 but no vitamin C. To make sure you get all of the nutrients and other substances needed for good health, choose the recommended number of daily servings from each of the five major food groups displayed in the Food Pyramid, now called My Plate. You can get your own personal eating plan by visiting and clicking on daily food plan. STATISTIC: Only 6% of UNR students eat the recommended amounts of fruits and veggies each day. GOAL: To improve your diet and your health by eating a balanced diet of whole grains, vegetables, fruit, milk, and meat/beans. OBJECTIVE: Record the number of servings of fruits, veggies and whole grains you consume. This week s raffle prize: $30 Bookstore Gift Card RAFFLE TICKET OPPORTUNITIES: do these and receive one ticket for each [1] Record the number of fruits and veggies you consume. [2] Meet your goals for eating fruits and veggies. [3] Attend scheduled N ergy events

2 EatiN Healthy is all N a Day s Work! What does your daily food intake look like currently? Imagine what a typical day of eating looks like for you. For each meal or snack you eat, put an x in the food group category that you consume. If most of your x s are in one color category, you need more variety! To achieve the most benefit, aim to have the majority of x s in the grains, veggies, and fruit group. Are you already accomplishing variety from all of the categories? Then concentrate on quality and aim to eat fruits and veggies rich in many colors, whole grains, and unprocessed foods. What Your Meals SHOULD Look Like: Food Category Breakfast Snacks Lunch Snacks Dinner Grains Vegetables Fruit Milk Protein

3 So what exactly should I eat in a day to have a balanced diet? Food Group Daily Servings Grains 6 ounces Outlined below is a sample of how many servings you should have in each food group in ONE day. This outline is based on a 2,000 calorie diet. We all know that one calorie level diet does not fit all, so check out to get a menu plan and calorie recommendations that meet your individual needs! Vegetables Fruit Milk Protein 2.5 cups 5 6 ounces So what does a serving from each group look like anyway? GRAINS Grains: 5 6 ounces each day Whenever possible, choose whole grains ( 100% whole grain ) over refined grains In general, one slice of bread, 1 cup of ready to eat cereal, or cooked rice or cooked pasta, or cooked cereal can be considered 1 ounce serving from the grains group. EXAMPLES: 5 whole wheat crackers oatmeal 1 slice whole wheat bread ½ 8 inch flour tortilla rice cooked pasta When choosing grains, it is most beneficial to choose whole grains over refined grains. Why? Because whole grains have fiber, a multitude of vitamins and minerals and disease preventing compounds such as phytochemicals, which may protect your health. In addition, many nutrients are lost when whole grains are refined. Unlike whole grains, refined grains have most of the bran and germ removed, diminishing the overall nutrition. For example, refined flour has just 7% of the vitamin E, 13% of the vitamin B 6, and 16% of the magnesium of whole wheat flour. In the Nurses Health Study of 75,000 women, those who reported eating roughly 3 servings of whole grains per day had a 25% lower risk of heart disease and a 36% lower risk of stroke than those who said they ate no whole grains. Journal of the American Medical Association. 284:1534, The Whole Truth: Look for 100% whole grain, or whole wheat first on the ingredient list. Also check the ingredient list to see if the food contains any refined grains or flour such as: enriched or unbleached wheat flour, semolina flour, durum flour and rice flour. (It s okay to ignore refined flours if they appear far down the list near salt.)

4 VEGETABLES Vegetables: 2.5 cups each day In general, one cup of raw or cooked vegetables or vegetable juice or raw leafy greens can be counted as 1 cup from the vegetable group. 1 cup corn 1 cup tomato juice 1 cup carrots salad greens FRUIT Fruit: each day In general, one cup of fruit or 100% fruit juice, or dried fruit can be considered 1 cup from the fruit group. 1 banana 1 cup 100% juice 1/2 cup dried cranberries 1 cup applesauce MILK Milk: each day Choose non fat or low fat types most often 1 milk or soymilk 1 cup (8oz.) yogurt cottage cheese 1-2 oz. cheese

5 PROTEIN Protein: 5 6 oz each day In general, one ounce of meat, poultry or fish, ¼ cup cooked dry beans, 1 egg, 1 tablespoon peanut butter, or ½ ounce of nuts/seeds 1 oz. meat, poultry or fish 1 egg ¼ cup cooked dry beans 1 tbs peanut butter Reading the Food Label for Food Quality! Fat: Try to limit the amount of saturated and trans fat you eat Cholesterol: Try to eat less than 300mg each day In our calorie module we learned how to read a food label for calories, but how do you read it for quality? The diagram below gives some general recommendations. The food label information is based on a 2000 calorie diet. % Daily Value: This shows how much of the recommended amounts of these nutrients are in one serving. The goal is to eat no more than 100% of each nutrient Sodium: Try to eat less than 2400 mg of sodium (salt) each day Carbohydrates: Try to eat grams of fiber a day. Good sources fruits, veggies, whole grains, peas and beans Protiens: Try to eat lean sources of protein lean cuts of meat, nuts, eggs, fish and dry beans. Vitamins and Minerals: This shows how much of the recommended amount of certain vitamins and minerals are in the food. Your goal is to reach 100% for each one. Recommended amounts: These are the recommended amounts for each nutrient at a 2000 and 2500 calorie level

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