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Writing assignment #1 (DUE 2/17) Family Food History

Writing assignment #1 (DUE 2/17) Family Food History. 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?

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Writing assignment #1 (DUE 2/17) Family Food History

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  1. Writing assignment #1 (DUE 2/17)Family Food History • 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? • How are your current behaviors different? • DOUBLE SPACED TYPED NO MORE THAN 2 PAGES

  2. 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: • Vegetables 1 cup raw leafy, ½ cup cooked/other • Fruits 1 whole fruit; ½ grapefruit; ½ c berries or cubed fruit; ¼ c dried fruit • Beans/lentils 1 ½ cup cooked • Nuts/seeds 2/3 – 1 c; 4 Tbsp peanut butter • Whole grains 1 slice; ½ c ww pasta, brown rice; • 1 small muffin

  3. What is a serving?How big is a serving size? • Serving sizes: • Milk, yogurt, cheeses 1 cup fluid; 2 c cottage cheese • 2 oz processed cheese • 1 ½ oz cheese • Meat, poultry, fish 2-3 oz • Eggs 2 • Oils/fats/sweets sparingly

  4. 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

  5. The Food Guide Pyramid

  6. 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

  7. Energy 1600 kcal 2200 kcal 2800 kcal Bread 6 9 11 Veg 3 4 5 Fruit 2 3 4 Milk 2-3 2-3 2-3 Meat 5 6 7 Total fat 53 73 93 Total sugar 6 tsp 12 tsp 18 tsp The number of servings changes with the total number of Calories required

  8. 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

  9. 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

  10. The Exchange System list • CHO(g) Pro(g) Fat(g) Kcal • Starch 15 3 <1 80 • Fruit 15 -- -- 60 • Milk-skim 12 8 0-3 90 • 2% 12 8 5 120 • whole 12 8 8 150 • Veg 5 2 0 25 • Meat-very lean -- 7 0-1 35 • lean -- 7 3 55 • Med -- 7 5 75 • Hi fat -- 7 8 100 • Fat -- -- 5 45

  11. Possible Exchange Patterns

  12. Possible Exchange Patterns

  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

  14. 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

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