L3_what_s_a_healthy_diet_08 - Whats a Healthy Diet? 1. Get...

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Whats a Healthy Diet?
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1. Get the most nutrition out of your calories.
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Determine Calorie Needs Estimated Energy Requirements* for males 1000 1200 1400 1600 1800 2000 2200 2400 2600 2800 3000 3200 3400 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 20 25 30 35 40 45 50 55 60 65 70 75 80 Age Calories ACTIVE SEDENTARY *From the National Academy of Sciences, Institute of Medicine Dietary Reference Intakes Macronutrient Report
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Iron Calcium Vitamin C Folate Niacin Riboflavin Thiamin Vitamin D Vitamin A Protein Protein- rich Vegetable Fruit Grain Dairy Nutrient Pattern of Key Nutrients in Food Groups
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Food Guide Pyramid for Women 19-50 years 19-30 31-50 For kcal per day: 2000 1800 Fruits– 2 c 1.5 c Vegetables – 2.5 c 2.5 c Grains – 6 oz 6 oz Dairy – 3 c 3 c Protein-rich (Meats/Beans )– 5.5 oz 5 oz Oils 6 tsp 5 tsp Discretionary calories 265 195
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Food Guide Pyramid for Men19-50 years 19-25 26-50 For kcal per day: 2400 2200 Fruits– 2 c 2 c Vegetables – 3 c 3 c Grains – 8 oz 7 oz Dairy – 3 c 3 c Protein-rich (Meats/Beans )– 6.5 oz 6 oz Oils 7 tsp 6 tsp Discretionary calories 360 290
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What counts?? Grains/Breads/Cereal – 1oz = 1 slice bread, ½ English muffin , 1 c ready to eat flaked/rounds cereal, ½ c cooked cereal, rice, pasta Vegetable – 1 cup = 2 c raw leafy veg., 1 c cooked vegetable, 1 c raw vegetables, 1 c juice Fruit – 1 cup = 1 c sliced fresh fruit or juice, 1 large banana or orange, 1 small or ½ large apple, ½ c dried fruit, 1 c cooked fruit or applesauce Dairy – 1 cup = 1 c milk/yogurt, 1.5 oz natural cheese, 2 oz processed cheese, ½ c. ricotta cheese, 2 c cottage cheese, 1 c pudding, 1 c frozen yogurt, 1.5 c ice cream Protein-rich – 1 oz = 1 oz cooked lean meat, poultry or fish 1/4 c cooked beans or tofu, 1 egg, 1Tbl. peanut butter, ½ oz nuts
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Estimating Portion Sizes Estimate Approximate Portion Closed fist or baseball 1 cup Thumb or ping-pong ball 2T peanut butter or 4 dice 1 oz. cheese pr meat
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L3_what_s_a_healthy_diet_08 - Whats a Healthy Diet? 1. Get...

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