your one & only body feed it right!

Your One & Only Your One & Only BodyBody

feed it right!feed it right!

Washington State Dairy CouncilWashington State Dairy Council

Your daily food choices Your daily food choices can have a major impact on can have a major impact on

YOUR One & Only BODYYOUR One & Only BODY

Follow theseFollow these 10 steps 10 steps

How well do you…. FEED YOUR BODY?

Follow theseFollow these 10 steps 10 steps

How well do you…. FEED YOUR BODY?

Feed it Right ActivityFeed it Right Activity

STEP 1STEP 1

1. 1. Do you Do you skip breakfastskip breakfast??

2. 2. Do your drink/eat less than Do your drink/eat less than 33 servings servings of of dairydairy a day? a day?

3. 3. Do you Do you exerciseexercise less than less than 55 times a times a week? week?

4. Do you 4. Do you avoid avoid any any food groupsfood groups? ?

Check Check YESYES or or NONO to the following questions to the following questions

YESYES NONO

STEP 1STEP 1

5. 5. Do you Do you avoid snackingavoid snacking between meals? between meals?

6. 6. Do you find it hard to eat enough Do you find it hard to eat enough fruits fruits and and vegetablesvegetables every day? every day?

7.7. Do you try popular or Do you try popular or fad dietsfad diets to lose to lose weight?weight?

8.8. Do you wonder what to believe when Do you wonder what to believe when reading diet and reading diet and nutrition informationnutrition information? ?

YESYES NONO

STEP 1 - NextSTEP 1 - Next

Total up all the Total up all the “YES”“YES” and and “NO”“NO” answers answers

Did you answer Did you answer “YES”“YES” to any of the to any of the questions? questions?

If so, please note the following……If so, please note the following……

STEP 2STEP 2

Do you skip breakfast?Do you skip breakfast?

Higher energy levelsHigher energy levels

Improved brain functioningImproved brain functioning

Higher academic performanceHigher academic performance

STEP 2STEP 2

Do you drink or eat less than Do you drink or eat less than 3 servings daily of the MILK GROUP?3 servings daily of the MILK GROUP?

Prevention of osteoporosisPrevention of osteoporosis

High nutrient profileHigh nutrient profile

Strong bones and teethStrong bones and teeth

Do you exercise less thanDo you exercise less than5 times a week?5 times a week?

Improves strength and Improves strength and enduranceendurance

Helps to control weightHelps to control weight Improve muscle massImprove muscle mass

STEP 2STEP 2

Do you avoid snackingDo you avoid snackingbetween meals?between meals?

Help to avoid extreme hunger Help to avoid extreme hunger for mealsfor meals

Great way to improve your Great way to improve your daily nutrient profiledaily nutrient profile

STEP 2STEP 2

Do you avoid any food groups?Do you avoid any food groups?

You may be lacking in nutrientsYou may be lacking in nutrients You need a variety of nutrients You need a variety of nutrients

everydayeveryday

STEP 2STEP 2

Do you find it hard to eatDo you find it hard to eatenough fruits andenough fruits andvegetables everyday?vegetables everyday?

Fruits and Veggies are full of Fruits and Veggies are full of nutrients to keep your skin nutrients to keep your skin healthy and fight diseasehealthy and fight disease

STEP 2STEP 2

Do you try popular diets Do you try popular diets to lose weight?to lose weight?

Temporary fixTemporary fix Typically too low in caloriesTypically too low in calories Low in nutrients – may avoid anLow in nutrients – may avoid an

entire food groupentire food group

STEP 2STEP 2

Do you wonder what to believe when Do you wonder what to believe when reading diet and nutrition information?reading diet and nutrition information?

Visit Visit www.mypyramid.govwww.mypyramid.gov for accurate nutrition informationfor accurate nutrition information

STEP 2STEP 2

ACTIVITYACTIVITY

MODERATIONMODERATION

PERSONALIZATIONPERSONALIZATION

GRADUAL IMPROVEMENTGRADUAL IMPROVEMENT

VARIETYVARIETY

Anatomy of Anatomy of MyPyramidMyPyramid

List List ALLALL the foods you have eaten the foods you have eaten in the last 24 hoursin the last 24 hours

Using Mypyramid.gov food groups:Using Mypyramid.gov food groups:

STEP 3STEP 3

Milk Meat & Beans Fruits Veggies Grains Oils

STEP 3STEP 3Recommended amounts that equal one from each food groupRecommended amounts that equal one from each food group

Grains:Grains: 1 =1 = 1 slice of bread, ½ cup of cooked rice pasta, 1 cup cold 1 slice of bread, ½ cup of cooked rice pasta, 1 cup cold cereal, ½ hamburger bun, 5 whole grain crackerscereal, ½ hamburger bun, 5 whole grain crackers

Veggies:Veggies: 1 =1 = 2 cups leafy greens, 1 cup raw or cooked veggies, 1 cup 2 cups leafy greens, 1 cup raw or cooked veggies, 1 cup veggie juiceveggie juice

Fruits:Fruits: 1 =1 = 1 medium piece fruit, 1 cup canned or raw fruit, 1 cup fruit 1 medium piece fruit, 1 cup canned or raw fruit, 1 cup fruit juice, ½ cup dried fruitjuice, ½ cup dried fruit

Milk:Milk: 1 =1 = 1 cup milk or yogurt, 1 ½ oz natural cheese1 cup milk or yogurt, 1 ½ oz natural cheese

Meat & Meat & Beans:Beans: 1 =1 =

1 ounce meat, ¼ cup dried beans and legumes, one egg, 1 ounce meat, ¼ cup dried beans and legumes, one egg,

1 TB peanut butter, ½ ounce nuts or seeds1 TB peanut butter, ½ ounce nuts or seeds

Oils:Oils: 1 =1 = 1 tsp vegetable oil, 1 tsp margarine/butter, 1 tsp 1 tsp vegetable oil, 1 tsp margarine/butter, 1 tsp mayonnaise, 1 Tbsp salad dressingmayonnaise, 1 Tbsp salad dressing

Determine which food group or category your Determine which food group or category your food choices belong to and add up the totalsfood choices belong to and add up the totals

Turkey Sandwich: (2 slices of whole grain bread = 2 oz grains3 oz turkey meat = 3 oz meat & beans1½ oz cheese = 1 cup of milkLettuce, tomato and pickle = ½ veggie2 tsp mayonnaise= 2 tsp oil)Cereal with low fat milk(1 cup milk, 2 cups cereal)

Fruit salad (1 cup)

TOTAL:

EXAMPLE:EXAMPLE:

STEP 3STEP 3

1

1

Milk

2

3

Meat & Beans

3

1

Fruit

1

½

Veggies

½

2

2

Grains

4

2

Milk

2

LOW:LOW: I usually get less than 30 minutes a I usually get less than 30 minutes a day of physical activityday of physical activity

MEDIUM:MEDIUM: I usually get at least 30 and up I usually get at least 30 and up to 60 minutes a day of physical to 60 minutes a day of physical activityactivity

HIGH:HIGH: I usually get 60 minutes a day of I usually get 60 minutes a day of physical activityphysical activity

STEP 4STEP 4How physically active are you?How physically active are you?

Circle the activity level that Circle the activity level that best describes you:best describes you:

Example:Example: 16 year old16 year old MaleMale Exercises 30 minutes Exercises 30 minutes

most days of the weekmost days of the week

STEP 4STEP 4

Activity Activity Level AgeLevel Age LowLow MediumMedium HighHigh Low Low MediumMedium HighHigh

1414 2000 2400 2800 1800 2000 2400

1515 2200 2600 3000 1800 2000 2400

1616 2400 2800 3200 1800 2000 2400

1717 2400 2800 3200 1800 2000 2400

1818 2400 2800 3200 1800 2000 2400

19-2019-20 2600 2800 3000 2000 2200 2400

21-2521-25 2400 2800 3000 2000 2200 2400

MALES FEMALES

STEP 5STEP 5What is you calorie count?What is you calorie count?

Find your age and physical activity level and then circle you recommended calorie level.

Activity Activity Level AgeLevel Age LowLow MediumMedium HighHigh Low Low MediumMedium HighHigh

1414 2000 2400 2800 1800 2000 2400

1515 2200 2600 3000 1800 2000 2400

1616 2400 2800 3200 1800 2000 2400

1717 2400 2800 3200 1800 2000 2400

1818 2400 2800 3200 1800 2000 2400

19-2019-20 2600 2800 3000 2000 2200 2400

21-2521-25 2400 2800 3000 2000 2200 2400

MALES FEMALES

STEP 5STEP 5What is you calorie count?What is you calorie count?

Find your age and physical activity level and then circle you recommended calorie level.

Example: 16 year old male with low activity level needs= 2400 calories/day

CALORIE LEVELSCALORIE LEVELS

FoodsFoods 18001800 20002000 22002200 24002400 26002600 28002800 30003000 32003200

GrainsGrains 6oz6oz 6oz6oz 7oz7oz 8oz8oz 9oz9oz 10oz10oz 10oz10oz 10oz10oz

VeggiesVeggies 2½ C 2½ C 2½ C2½ C 3 C3 C 3 C3 C 3½ C3½ C 3½ C3½ C 4 C4 C 4 C4 C

FruitsFruits 1½ C1½ C 2 C2 C 2 C2 C 2 C2 C 2 C 2 C 2½ C2½ C 2½ C2½ C 2½ C2½ C

MilkMilk 3 C3 C 3 C3 C 3 C3 C 3 C3 C 3 C3 C 3 C3 C 3 C3 C 3 C3 C

Meat &Meat &

BeansBeans5 oz5 oz 5½ oz5½ oz 6 oz6 oz 6½ oz6½ oz 6½ oz6½ oz 7 oz7 oz 7 oz7 oz 7 oz7 oz

OilsOils 5 tsp5 tsp 6 tsp6 tsp 6 tsp6 tsp 7 tsp7 tsp 8 tsp8 tsp 8 tsp8 tsp 10 tsp10 tsp 11 tsp11 tsp

Extra Extra caloriescalories 195195 267267 290290 362362 410410 426426 512512 648648

STEP 6STEP 6How Much?How Much?

CALORIE LEVELSCALORIE LEVELS

FoodsFoods 18001800 20002000 22002200 24002400 26002600 28002800 30003000 32003200

GrainsGrains 6oz6oz 6oz6oz 7oz7oz 8oz8oz 9oz9oz 10oz10oz 10oz10oz 10oz10oz

VeggiesVeggies 2½ C 2½ C 2½ C2½ C 3 C3 C 3 C3 C 3½ C3½ C 3½ C3½ C 4 C4 C 4 C4 C

FruitsFruits 1½ C1½ C 2 C2 C 2 C2 C 2 C2 C 2 C 2 C 2½ C2½ C 2½ C2½ C 2½ C2½ C

MilkMilk 3 C3 C 3 C3 C 3 C3 C 3 C3 C 3 C3 C 3 C3 C 3 C3 C 3 C3 C

Meat &Meat &

BeansBeans5 oz5 oz 5½ oz5½ oz 6 oz6 oz 6½ oz6½ oz 6½ oz6½ oz 7 oz7 oz 7 oz7 oz 7 oz7 oz

OilsOils 5 tsp5 tsp 6 tsp6 tsp 6 tsp6 tsp 7 tsp7 tsp 8 tsp8 tsp 8 tsp8 tsp 10 tsp10 tsp 11 tsp11 tsp

Extra Extra caloriescalories 195195 267267 290290 362362 410410 426426 512512 648648

STEP 6STEP 6Next: Use your calorie level to find the recommended daily amounts of food you Next: Use your calorie level to find the recommended daily amounts of food you should eat from each food group. Circle your recommended daily amountsshould eat from each food group. Circle your recommended daily amounts

SERVING SIZE EXAMPLESSERVING SIZE EXAMPLES

Grains:Grains: ½ cup –4 oz measuring cup½ cup –4 oz measuring cup

Veggies:Veggies: 1 Cup of veggies----fist size1 Cup of veggies----fist size

Fruits:Fruits: 1 Cup of fruit or medium sized fruit--tennis ball1 Cup of fruit or medium sized fruit--tennis ball

Milk:Milk: 1½ oz cheese—6 dice1½ oz cheese—6 dice

Meat & Meat & Beans:Beans:

3 oz meat—deck of cards3 oz meat—deck of cards

Oils:Oils: 1 tsp—tip of the thumb1 tsp—tip of the thumb

Extra Extra cals:cals:

Read the food label for calories per servingRead the food label for calories per serving

Step 7Step 7Now take your recommended daily amounts from each of the food groups in Step 6Now take your recommended daily amounts from each of the food groups in Step 6

EXAMPLE: WHAT I ATE!EXAMPLE: WHAT I ATE!

Grain:Grain: 4 4 ozoz

Veggies:Veggies: ½½ cupcup

Fruits:Fruits: 11 cupcup

Milk:Milk: 22 cupscups

Meat & Beans:Meat & Beans:33

oz oz

OilsOils 00 tsptsp

Extra calories:Extra calories: 00 caloriescalories

STEP 7STEP 7Enter your food group totals from STEP 3 in the space under “What I ate” Enter your food group totals from STEP 3 in the space under “What I ate”

If you are: If you are: JUST RIGHT!–JUST RIGHT!– Yeah! Your pyramid is balanced!Yeah! Your pyramid is balanced!

STEP 8STEP 8Now What?Now What?

Look at your results from STEP 7 (from the “Where I Stand” column)

Congratulations to you for getting the nutrients, calories and variety Congratulations to you for getting the nutrients, calories and variety your “one and only body” needs for growth, health and performance!your “one and only body” needs for growth, health and performance!

Are you Too LOW--Are you Too LOW--

STEP 8STEP 8Look at your results from STEP 7

Grains:Grains: High in fiber and nutrients. High in fiber and nutrients.

Veggies:Veggies: Fiber helps your body eliminate waste.Fiber helps your body eliminate waste.

Fruits:Fruits: Vitamin C is an antioxidant which may help to prevent Vitamin C is an antioxidant which may help to prevent disease. disease.

Milk:Milk: Calcium for strong bones and teeth. Calcium for strong bones and teeth.

Meat & Meat & Beans:Beans:

Zinc and protein are needed for growth and body cell Zinc and protein are needed for growth and body cell repair. repair.

Oils:Oils: It is important for optimal health to use a variety of oils/fats It is important for optimal health to use a variety of oils/fats in your diet. in your diet.

Eating too much from one food groupEating too much from one food groupmay cause your body to:may cause your body to: Gain weight from too many caloriesGain weight from too many calories

Fall short on needed nutrients from other Fall short on needed nutrients from other food groupsfood groups

STEP 8STEP 8Look at your results from STEP 7

Are you Too HIGH --Are you Too HIGH --

Find the food groups from STEP 7 where Find the food groups from STEP 7 where you scored you scored TOO HIGHTOO HIGH or or TOO LOWTOO LOW

What can you do to boost your body’s What can you do to boost your body’s health and performance through your health and performance through your eating plan?eating plan?

STEP 9STEP 9Goal setting timeGoal setting time

Create some goals you can live with..Create some goals you can live with..

Example:Example: “To increase my daily amounts of the milk “To increase my daily amounts of the milk group I will choose a milk food for breakfast”group I will choose a milk food for breakfast”

Write down two goals for yourself___________________Write down two goals for yourself___________________


Roadblocks: __________________Roadblocks: __________________


Roadblocks: Identify possible “roadblocks” that might Roadblocks: Identify possible “roadblocks” that might prevent you from obtaining your goals. prevent you from obtaining your goals.

Example: “I have no time to prepare and eat Example: “I have no time to prepare and eat breakfast in the morning”breakfast in the morning”

My plan: Make a plan to break through those roadblocks My plan: Make a plan to break through those roadblocks so you can be successful!so you can be successful!


Example: “Eat cheese, crackers and banana on the way Example: “Eat cheese, crackers and banana on the way to school or make a yogurt, fruit cereal parfait the night to school or make a yogurt, fruit cereal parfait the night before so it’s ready to eat in the morning”before so it’s ready to eat in the morning”

My Plan:_______________________My Plan:_______________________

Go ahead and be the best that you can be!Go ahead and be the best that you can be!

CalciumFluids

Performance

Iron

GradesWeight Gain

Weight Loss

Understanding

BOOST YOUR:BOOST YOUR:

STEP 10STEP 10Helpful Tips!Helpful Tips!

Are you?Are you?

Considering taking a nutrition Considering taking a nutrition supplement?supplement?

Considering a vegetarian diet?Considering a vegetarian diet?

Considering a fad diet?Considering a fad diet?

Considering your body?Considering your body?

STEP 10STEP 10A Reality checkA Reality check

Take care Take care of your of your ““ONE AND ONLY BODY”ONE AND ONLY BODY”

It’s the only one you have!It’s the only one you have!

your one & only body feed it right!

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