writing assignment 1 due 2 17 family food history n.
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Writing assignment #1 (DUE 2/17) Family Food History

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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
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
what is a serving how big is a serving size
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
slide3

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
the food guide pyramid
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 pyramid2
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

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
recommended servings for adults
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
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
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
evaluating our diet
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
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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