What are Grains? • Includes any foods made from wheat, rice, oats, cornmeal, barley or another cereal grains. • Grains are divided into 2 subgroups, whole grains and refined grains. • Whole Grain contains the entire grain kernel - the bran, germ and endosperm. • Refined Grains have been milled which removes the bran, germ, fiber, iron and many B vitamins.

Whole-wheat flour Bulgur (cracked wheat) Oatmeal Whole Cornmeal Brown rice Popcorn Wild rice Examples of Whole Grains Whole rye Whole wheat pasta Whole wheat bread Whole wheat sandwich buns and rolls Whole grain cornmeal Whole wheat tortillas

White flour Degermed cornmeal White bread White rice Crackers Pretzels Pasta Flour tortillas Examples ofRefined Grains Cornbread Corn tortillas Couscous Grits Noodles Spaghetti/Macaroni Pitas Corn flakes

A little something aboutRefined Grains • Most refined grains are enriched. • Certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing.

What are Vegetables? • Includes any vegetable or 100% vegetable juice. • Vegetables can be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed. • Broken down into five subgroups!

Dark Green Vegetables Orange Vegetables Dry beans and Peas Starchy Vegetables Other Vegetables Vegetable Sub-groups 5

Bok choy Broccoli Collard Greens Dark green leafy lettuce Mustard greens Spinach Turnip Greens Watercress Romaine Lettuce Acorn Squash Butternut Squash Carrots Hubbard Squash Pumpkin Sweet potatoes Dark Green Orange Vegetables Vegetables

Lentils Peas Black-eyed Split Beans Black Kidney Lima Pinto Soy White Garbanzo Dry Beans and Peas

Starchy Vegetables • Corn • Green peas • Lima beans (green) • Potatoes

Other Vegetables Artichokes Asparagus Turnips Bean sprouts Beets Wax Beans Brussels sprouts Cabbage Zucchini Cauliflower Celery Cucumbers Eggplant Green Beans Green/Red peppers Iceburg Lettuce Mushrooms Okra Onions Parsnips Tomatoes Tomatoes Tomato/Vegetable Juice

What are Fruits? • Includes any fruit or 100% fruit juice. • May be fresh, canned, frozen or dried, or may be whole, cut-up, or pureed.

What are 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.

Canola Oil Corn Oil Cottonseed Oil Olive Oil Safflower Oil Soybean Oil Sunflower Oil Foods naturally high in oils: Nuts Olives Some fish Avocados Common Oils

Solid Fats • Include fats that are solid at room temperature. Examples are: • Butter • Beef fat • Chicken fat • Pork fat • Stick Margarine • Shortening

What are these Trans Fats? • They are man-made or processed fats, which are made from a liquid oil. When you add hydrogen to liquid vegetable oil and then add pressure, the result is a stiffer fat, like the fat found in a can of Crisco. Trans fats are also called hydrogenated fats. • The shape of the fat molecule.

What are these Trans Fats? • Many manufacturers started including trans fats in their processed foods about 20 years ago to prolong their products' shelf life, but public health experts warn that these kinds of fats clog arteries and cause obesity. • They can be found in cookies, crackers, icing, potato chips, margarine and microwave popcorn.

What are these Trans Fats? "Numerous studies have found that trans fats raise our risk of heart disease," said Cynthia Payne, a registered dietitian at the University of Maryland Medical Center. "They can also contribute to an increase in total cholesterol levels and a drop in the healthy HDL cholesterol. These man-made fats are much worse for you than any other natural fat, even the saturated fats found in butter and beef." • Listed on Food Labels

What is in the Milk group? • Includes all milk products and many foods made from milk.

Milk, yogurt and cheese include: • Milk - fat free, low-fat (1%), skim (2%), whole • Yogurt - fat-free, low-fat, reduced fat, whole milk yogurt • Cheese - cheddar, mozzarella, Swiss, parmesan, ricotta, cottage cheese, American • Milk-based desserts - puddings, ice milk, ice cream, frozen yogurt

What’s in the Meats & Beans? • Includes all foods made from meat, poultry, fish, dry beans or peas, eggs, nuts and seeds. • Most meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry.

What’s in the Meats & Beans? • Beans • Black • Kidney • Lima • Pinto • Soy • White • Garbanzo • Meats - lean • Beef, Ham, Lamb, Pork, Veal • Bison, Rabbit, Venison • Liver, Giblets • Chicken, Duck, Goose, Turkey • Chicken Eggs, Duck Eggs

Nuts & Seeds Almonds Cashews Hazelnuts Mixed nuts Peanuts Peanut Butter Pecans Pistachios Pumpkin Seeds Sesame seeds Sunflower seeds Walnuts What’s in the Meats & Beans?

Don’t forget the fish? • Shellfish - Clams, Crab, Crayfish, Lobster, Mussels, Octopus, Oysters, Scallops, Squid, Shrimp • Canned Fish - Anchovies, Clams, Tuna, Sardines • Finfish - Catfish, Cod, Flounder, Haddock, Halibut, Herring, Mackerel, Pollock, Porgy, Salmon, Sea bass, Snapper, Swordfish, Trout, or Tuna

Choose lean or low-fat meats Go skinless Limit eggs, liver and other organ meats Watch sodium content Select fish rich in omega-3 fatty acids (salmon, trout, herring) often Sunflower seeds, almonds, and hazelnuts are preferred for increasing your vitamin E intake! Selection Tips

Grains - Eat 6 oz. every day Vegetables - Eat 2 1/2 cups every day Fruits - Eat 2 cups every day Milk - Drink 3 cups every day Meats & Beans - Eat 5 1/2 oz. every day Based on a 2,000 calorie diet

What does a 2,000 calorie balanced diet meal plan look like?

Grains 1 slice of bread 1 cup of cereal 1/2 cup of cooked rice, cereal or pasta 1/2 hamburger, hotdog bun 1/2 doughnut Vegetables 1/2 cup cooked vegetables 1 cup raw What is a Portion?

Fruits 1/2 cup of canned fruit 1/2 cup of 100% juice 1 piece of fruit (apple, orange, banana, pear), 17 grapes Milk 1 cup of milk 1 oz of cheese 1 cup frozen yogurt 1/2 ricotta cheese 1 1/2 cups ice cream or ice milk What is a Portion?

Meats & Beans 3 oz portion is the same size as a deck of cards 1 oz portion is one egg 1/2 cup cooked dry beans = 1 oz of lean meat 2 Tbls. of peanut butter or 1/3 cup of nuts count as 1 ounce of meat. What is a Portion?

What is a Portion? • Fats, Sugars, Salt • Sparingly • 1 tsp of butter

Find your between food and physical activity balance Calorie Intake Physical Activity

How much Physical Activity? • Be sure to stay within your daily calorie needs. • Be physically active for at least 30 minutes most days of the week. • About 60 minutes a day of physical activity may be needed to prevent weight gain.

How much Physical Activity? • For sustaining weight loss, at least 60 to 90 minutes a day of physical activity may be required. • Children and teenagers should be physically active for 60 minutes every day, or most days.

Table of Contents