guest lectures unit 2

release a revision every 5 years food pyramid had not undergone revision is it was created in 2005

-made significate changes in its recommendations based of evidence found that americans are consuming too many calories and yet are not meeting the recommended intake for some nutrients -americans have too much saturated and trans fats, cholesterol, added sugar, and salt in their diets, not enough nutrients

had more vitamins and minerals with less calories ex. peanuts

was confusing, what is a serving?

had sections vertical- uses cups

shows a plate and the relative amounts of each group that we should eat

OVERALL caloric intake not one group portion size cups not servings nutrient dense foods

give you energy

soft drinks doubled foods have 2X in calores plate size increased 40% increase on calories over past 70

1 cup cereal flakes 1 pancake 1/2 cup of cooked rice 1/2 cup pasta or potato 1 slice of bread

breaks fast starts metabolism our internal fire logs are our food at linch we will store more of the energy if we didn't eat breakfast eat every 2-3 hours stop 2-3 hours before your sleep

1 cup salad greens 1 medium fruit 1/2 cup raisins

1 1/2 cup cheese 1/2 cup ice cream

5 1/2 ounces a day (or other protein)

1 teaspoon of oil

variety of fruits: two cups avoid juices vegetables 2 1/2 cups eat your colors cruciferous helps prevent cancer bread, cereals, rice, pasta: 6 ounces, 3 from whole grain

wheat flour not the same! eat whole grain

enriched flour took nutrients out and put it back in, losing some along the way whole grain uses all of it

look for labels with 100% whole grain don’t really know how much when it says made with if it says good source, it only has to have 8g excellent- 16g

3 cups a day fat-free, low fat milk no more than 1 alcoholic beverage a day or 2 for men

make choices that are lean, low fat or fat free when selecting and preparing meat eat unsaturated fats, avoid saturated no more than 20-35%

environmental focus less meat limit marketing of unhealthy food to children recommend less than 10% added sugars labels, bolder, larger, easier to read

veggies fruits seafoods dairy whole grains coffee