6. Why is it so expensive to eat healthy?
Healthy food is rich in nutrients and low in calories
Price of healthy food increased over 20% in two
years
Healthy eating is becoming unaffordable
People never thought
that might be that expensive
7. Organic Food & Vegetarian Diets
Organic food
Really regulated industry, special certificates
Not everybody can afford it, healthy
http://www.organic.org/goorganic/
Vegetarian diets
A diet on plant-based foods
Usually people who concerned with animal rights,
environment
Must eat wide variety of food to meet their needs
http://www.nlm.nih.gov/medlineplus/vegetariandiet.html
9. The New Pyramid
The small yellow area is oils (sugar has been removed from the pyramid.)
10. Why the Change?
Many blamed the old pyramid for childhood obesity.
Many people misunderstood the range in what to eat and
how much they should consume or couldn’t understand
it.
The new pyramid is more interactive.
No more servings, just recommendations (according to a
2,000 calorie diet) along with better eating and exercise
habits.
11. Grains: Whole and Refined
Any food made from wheat, rice, oats, cornmeal, barley or another cereal
grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and
grits are examples of grain products.
Whole grains: Refined grains:
brown rice whole rye
whole wheat bread
buckwheat
whole wheat crackers cornbread*
bulgur (cracked wheat) whole wheat pasta pitas*
corn tortillas*
oatmeal whole wheat sandwich buns pretzels
couscous*
popcorn and rolls crackers*
whole wheat tortillas Ready-to-eat breakfast cereals
Ready-to-eat breakfast flour tortillas*
wild rice corn flakes
cereals: grits
Less common whole grains: noodles*
whole wheat cereal flakes white bread
amaranth
muesli millet white sandwich buns and rolls
Pasta*
whole grain barley quinoa white rice.
spaghetti
whole grain cornmeal sorghum macaroni
triticale
12. Vegetables
Orange vegetables:
acorn squash Any vegetable or 100% vegetable juice counts as a member of
butternut squash
carrots the vegetable group. Vegetables may be raw or cooked; fresh,
hubbard squash frozen, canned, or dried/dehydrated; and may be whole, cut-up, or
pumpkin
sweet potatoes mashed.
Dry beans and peas: Dark green vegetables: Other vegetables:
bok choy
black beans artichokes
broccoli
black-eyed peas asparagus
collard greens
bean sprouts
garbanzo beans (chickpeas) dark green leafy lettuce okra
beets
kidney beans kale onions
Brussels sprouts
lentils mesclun parsnips
cabbage
mustard greens tomatoes
lima beans (mature) cauliflower
romaine lettuce tomato juice
navy beans celery
spinach vegetable juice
cucumbers
pinto beans turnip greens turnips
eggplant
soy beans watercress wax beans
green beans
split peas green or red peppers zucchini
tofu (bean curd made from soybeans)
Starchy vegetables: iceberg (head) lettuce
corn mushrooms
white beans
green peas
lima beans (green)
potatoes
13. Fruits
Some commonly eaten fruits are:
Apples
Apricots
Avocado Mixed fruits:
Bananas
fruit cocktail Any fruit or 100% fruit juice
Nectarines
Berries: Oranges counts as part of the fruit group.
strawberries Peaches
blueberries Pears
Fruits may be fresh, canned,
raspberries Papaya frozen, or dried, and may be whole,
Pineapple
Cherries
Plums cut-up, or pureed.
Grapefruit Prunes
Grapes Raisins
Kiwi fruit Tangerines
Lemons
Limes 100% Fruit juice:
Mangoes orange
Melons: apple
grape
cantaloupe
grapefruit
honeydew
watermelon
14. Milk
All fluid milk products and many foods made from milk are considered part of this food group.
Foods made from milk that retain their calcium content are part of the group, while foods made
from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Most
milk group choices should be fat-free or low-fat.
All fluid milk: Hard natural cheeses:
fat-free (skim) cheddar
low fat (1%) mozzarella
reduced fat (2%) Swiss
whole milk parmesan
flavored milks: soft cheeses:
chocolate ricotta
strawberry cottage cheese
lactose reduced milks processed cheeses
lactose free milks American
Milk-based desserts: All yogurt:
Puddings made with milk Fat-free
ice milk low fat
frozen yogurt reduced fat
ice cream whole milk yogurt
16. Meat & Beans
Dry beans and peas are the mature forms of legumes such as kidney beans, pinto
beans, lima beans, black-eyed peas, and lentils. These foods are excellent sources of
plant protein, and also provide other nutrients such as iron and zinc. They are
similar to meats, poultry, and fish in their contribution of these nutrients. Many
people consider dry beans and peas as vegetarian alternatives for meat. However,
they are also excellent sources of dietary fiber and nutrients such as folate that are
low in diets of many Americans. These nutrients are found in plant foods like
vegetables.
Because of their high nutrient content, consuming dry beans and peas is
recommended for everyone, including people who also eat meat, poultry, and fish
regularly. The Food Guide includes dry beans and peas as a subgroup of the
vegetable group, and encourages their frequent consumption—several cups a
week—as a vegetable selection. But the Guide also indicates that dry beans and peas
may be counted as part of the “meat, poultry, fish, dry beans, eggs, and nuts group.”
17. Oils
Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking.
Oils come from many different plants and from fish.
Some common oils are: Some oils are used mainly as flavorings, such as walnut oil and
•canola oil sesame oil. A number of foods are naturally high in oils, like:
•corn oil
•cottonseed oil •nuts
•olive oil •olives
•safflower oil •some fish
•soybean oil •avocados
•sunflower oil
Solid fats are fats that are solid at room temperature, like butter and shortening. Solid fats come
from many animal foods and can be made from vegetable oils through a process called
hydrogenation. Some common solid fats are:
•butter
•beef fat (tallow, suet)
•chicken fat
•pork fat (lard)
•stick margarine
•shortening
