"Hello FACS Teachers"
My Pyramid Plan 1. On the right-hand side of the site, click on the “My Pyramid Plan” icon. 2. Enter the necessary information. Depending on your weight, you may need to choose whether to look at a plan for you current weight, or one that will help you achieve a healthier weight. Choose which plan you want. Print out the PDF format of your personalized plan, and save for your portfolio. 3. On the right-hand side of the page, click on the “Meal Tracking Worksheet.” Icon. Print 7 of these off for future use of recording your food intake. These meal tracking worksheets are already designed for you individual caloric needs level. When you complete this worksheet, answer ALL of the questions, including the goals on the bottom of the page. MyPyramid Tracker 1. Go to http://www.mypyramid.gov 2. On the right-hand side of the page, click on “My Pyramid Tracker.” 3. Click on “Assess your food intake.” 4. Follow the instructions to register as a new user, or enter your user information. (You do not need to provide an email address...only a username and password. Write these down, you’ll be using this site more than once.) 5. Enter the information asked. A. Be sure to check the date and enter your foods in the right days if you have been keeping a food journal for several days. 6. Click on “Proceed to Food Intake” 7. Enter your first food on the left-hand side of the page. A. This database has thousands of foods, but you may have to try different keywords once in awhile and accept a food that is similar to the one you had if you can’t find your specific food. 8. Enter all of your foods on the left-hand side of the page before moving on to the right-hand side of the page. 9. Now that all of you foods are entered, double-check the right side of the page, and delete any foods you didn’t want entered. If this is okay, then click on “Select Quantity.” 10. You must enter a serving size and quantity before moving on. Do the best you can to make this as accurate as possible. 11. When you have chosen all of these, click on “save and analyze.” 12. Now explore the nutrient intake patterns, as well as “MyPyramid stats” These pages give you some great visuals that will help you see your nutrition trends and help you set goals. The New Food Guide Pyramid Portfolio Steps to a Healthier You! Table of Contents 1. New Food Guide Pyramid Worksheets 2. 5 days of food diaries A. Tracker Results Page behind each 1. My Pyramid 2. Nutrient Intakes 3. My Pyramid Plan 4. Healthy Eating History – A. Show graph in each category 1. 1 week progress The New Food Guide Pyramid Steps to a Healthier You! 2. We will weigh each of you and measure your height confidentially so you have accurate results. My Weight: _________ My Height: _________ 3. Go to www.mypyramid.gov. 4. Click on the “My Pyramid Plan” icon on the right-hand side of your screen. 5. Answer all of the questions accurately. 6. If you are given a message that you are overweight for the data you entered, complete the following questions. If not, skip to number 6 and keep going. a. Click on the “click here” icon in the message. On the next page, click on “How does obesity affect my health.” Below, write at least 5 of the possible health risks that obesity causes. When you are finished, go back to the message page, and click on “food plan to gradually achieve a healthier weight.” 7. How many calories does this site instruct you to eat each day? _______________ 8. Is this number higher or lower than what you previously thought you should be taking in? ________________ 9. If a person is actively trying to lose weight and it is not working, what does this site recommend you do? 10. How many ounces of grains do you need for a day? ____ 11. How many ounces of those grains should be whole? _______ 12. Give two examples of whole grain foods. ___________ __________________. 13. What should the label say if you are trying to eat whole-grain foods? 14. Click on the “learn more” icon 15. Explain, in your own words, the difference between whole and refined grains. A. Give three examples of each grain. 16. How many ounces is one white sandwich bun? 17. How much of your daily intake does one white sandwich bun count for? 18. Which type of grain do you eat more of? 19. If you need to eat more WHOLE grains, what are a few diet changes you could make? 20. On the right-hand side of the grains page, click on the “health benefits and nutrients” link. List at least five of the health benefits and purposes of the nutrients in grains.(use your own words.) 21. On the right-hand side of the grains page, click on the “tips to help you eat whole grains.” List five of these tips below (in your own words.) 21. Go back to your “My Pyramid Plan” page. How many servings of vegetables do you need? 22. Click on the vegetable section of the pyramid. 23. List the five categories of vegetables, and two examples of each. A. B. C. D. E. 24. Click on the “view vegetable food gallery” icon. Go through the pictures. Does anything surprise you about what you see? Are these the portions you usually eat? Explain. 25. List five of the health benefits and nutrients in your own words, and describe what they do for your body. (Get here by clicking on the right side of the page.) 26. After clicking on “tips to eat more vegetables,” make your own top ten list below of what you think the most important information is. Use colored pencils, etc. to make your top ten list creative. 27. After going back to “my pyramid plan,” click on the fruit section. How many cups of fruit should you have each day? 28. After looking at the fruits gallery, give at least 5 examples of a serving of fruit. Be specific about the amount or portion. 29. On the right-hand side of the fruits page, click on the “health benefits and nutrients” link. List at least five of the health benefits and purposes of the nutrients in grains. (Use your own words.) 30. On the right-hand side of the fruits page, click on the “tips to help you eat more fruits.” List five of these tips below (in your own words). 31. Click on “my pyramid plan” and go to the milk section. How many cups of milk should you have daily? 32. What are at least 5 other products that contain the same nutrients as milk that you can substitute if you like? 33. List below all of the examples (include the amounts and servings size) that are listed in the milk food gallery. A. Did any of these surprise you? What surprised you and why? 34. Explain the health benefits and nutrient information listed about milk using your own words. 35. Why should you choose low-fat milk products? (hint...discuss cholesterol!) 36. List the three “tips for choosing milk wisely” that you think are most important for you. 37. What does this site say about keeping the foods you eat safe? 38. If you choose not to drink milk, what are some other options you have? List at least two. 39. Go back to your “my pyramid plan” page. How many ounces of meats and beans do you need? 40. When you first click on the “meat and beans” icon, what are the three main points on the first page? A. B. C. 41. Click on “learn more.” 42. Are dry beans and peas a meat, or should they be in the vegetable group? 43. List three traditional meat options, and include the portion and how much of your daily value this would be. (hint- look in the food gallery) 44. List three less traditional options for this category. Write the name of the food, and the quantity/serving. 45. After reading the “selection tips” at the bottom of the page, answer the following questions. A. What meats are high in cholesterol? B. In what foods do you have to watch for added sodium? C. In what instance do you have to consider your calories “discretionary?” D. What are some rich sources of vitamin E? E. What are some foods rich in omega-3 fatty acids? 46. What is the most recommended way to prepare meats? What cooking method should you use the least? Why? 47. Write your own definition, in complete sentences, of discretionary calories. 48. Now, on the right-hand side of your screen, click on “physical activity.” A. What are three moderate physical activities that you do or might enjoy. (You can list something not listed if you think it fits.) B. What are three vigorous exercises that you do or might enjoy. (You can list something not listed if you think it fits.) 49. Set five goals for yourself based on the activities you have completed this week. Remember...to be a good goal, you should have a reasonable outcome and a time-frame. (Ex. I will begin walking three times a week for at least 3 months.)