Eating Healthy and Staying Active

Eating Healthy and Staying Active Lauren Creel Audience: Elementary school students who are growing and need to know the importance of nutrition and what it includes

The Food Pyramid • Vegetables • Grains • Fruits • Oils, Fats, and sweets • Milk and other calcium-rich foods • Meats, beans, fish, and nuts

Staying Active and following the food pyramid • Staying active is key! • Little things such as playing in the park with friends can help keep you in shape. • In order to be fit and healthy, its important to combine exercise with proper nutrition.

Vegetables • Vegetables include: • Any vegetable or 100% vegetable juice counts as a member of the vegetable group. • Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed.

Different types Of Vegetables *Dark Green Vegetables Collard greens, spinach, and romaine lettuce *Orange vegetables Pumpkin Sweet Potatoes, Carrots, and pumpkin *Dry Beans and Peas White beans, soy beans, spilt peas *Starchy vegetables Corn, green beans, and potatoes *Other vegetables Eggplants, mushrooms, beets, cabbage, onions, okra, zucchini, wax beans, and iceberg lettuce

Grains • Grains are food made from wheat, oats, and rice.

Which Type of Grain is Healthier? White Bread Wheat Bread!

Fruits • Any fruit or 100 % fruit juice counts as part of the fruit group. • Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

Healthy Fruits • Apple • Apricot • Banana • Blackberry • Blueberry • Kiwi • Red Grapefruit • Muskmelon • Cherry • Purple Grape The Top Ten Healthiest Fruits to Promote Optimum Health…

Milk and other calcium-rich foods • Milk Group includes: • Food that retain their calcium content • Choosing fat-free and low-fat can make a difference! • There are different kinds of milk including soy milk, skim milk, 1% milk, 2% milk, and whole milk

What counts and What Doesn’t… • Foods made from milk that retain their calcium content are part of the Most milk group choices should be fat-free or low-fat part group. • Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not.

Foods Made from Milk • All Milk* types of milk: fat-free (skim) low fat (1%) reduced fat (2%) whole milk • flavored milks: chocolate strawberry • lactose reduced milks lactose free milks • Milk-based desserts*Puddings made with milk ice milk frozen yogurtice cream • Cheese* Hard natural cheeses: cheddar mozzarella Swiss parmesan • soft cheeses:ricotta cottage cheese • processed cheeses:American • Yogurt*All yogurt Fat-freelow fatreduced fat whole milk yogurt Got Milk ?

Meats, Beans, Fish, and Nuts • All Foods made from: • meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. • Most meat choices should be lean and low-fat.

Meat and Beans Group • Meats • beef ham lamb pork veal • Porklamb • Poultrychickenduck gooseturkeyground chicken and turkey • Eggs chicken eggsduck eggs • Dry beans and peas:black beans black-eyed peas chickpeas (garbanzo beans) falafel kidney beans lentils lima beans (mature) navy beans pinto beans soy beans split peaswhite beans

Oils, Fats, and Sweets • 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. • A few plant oils, however, including coconut oil and palm kernel oil, are high in saturated fats and for nutritional purposes should be considered to be solid fats. • Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation. • Some oils are used mainly as flavorings, such as walnut oil and sesame oil.

Examples of different types of Oils… • Some common oils are: • • canola oil • corn oil • cottonseed oil• olive oil • safflower oil • soybean oil • sunflower oil • A number of foods are naturally high in oils, like: • • nuts • olives • some fish • avocados • Some common solid fats are: • • butter • beef fat (tallow, suet) • chicken fat • pork fat (lard) • stick margarine• shortening

Staying Active • Physical activity- movement of the body that uses energy • Benefits of physical activity may include: • Improves self-esteem and feelings of well-being • Increases fitness level • Helps build and maintain bones, muscles, and joints • Helps manage weight

Ways to Stay Active… • Walking, running, bike riding, jump rope, hopscotch, soccer, basketball, football, dodge ball, yoga, pilates, etc.

Servings Vegetables: 3-5 Grains: 6-11 Fruits: 2-5 Milk and other Calcium Rich Foods: 2-3 Oil, Fats, Sweets: use sparingly Meat, Beans, Nuts: 2-3

Things to Remember… • Follow the food pyramid as best you can • Try to eat as many servings as directed each day • Each group provides several different options • Exercise combined with proper nutrition leads to a healthy lifestyle • Exercising can be fun and should be done every day • The littlest things such as taking the stairs, or walking rather than driving can make a difference

Eating Healthy and Staying Active