FCS 251 Lecture 2Outline of Current Lecture I. My PyramidII. My PlateIII. Daily Kcalorie for AdultsIV. GrainsV. VegetablesVI. Fruit VII. DairyVIII. ProteinCurrent LectureMy PyramidThe food pyramid is not longer used; it was last used in 2005. The pyramid wasn’t very user friendly for a lot of people because it was hard to read and understand.My PlateThe plate is now used instead of the pyramid because it is easier to read and it gives a visual of the amount of food intake needed for each food group. The plate helps to promote a healthy meal, and it also helps to balance calories. It separates foods into 5 groups fruits, vegetables, grains, protein, and dairy.Estimated Daily Kcalorie Needs for AdultsFemales: Sedentary Moderate Active19-30 yr 1800-2000 2000-2200 2400 31-50 yr 1800 2000 220051+ yr 1600 1800 2000-2200Males: Sedentary Moderate Active19-30 yr 2400-2600 2600-2800 300031-50 yr 2200-2400 2400-2600 2800-300051+ yr 2000-2200 2200-2400 2400-2800These notes represent a detailed interpretation of the professor’s lecture. GradeBuddy is best used as a supplement to your own notes, not as a substitute.GrainsMake half your grains whole grains. Some grains include wild rice, brown rice, quinoa, whole wheat, rolled oats, whole oats, oatmeal, whole rye, barley, and bugler. When deciding if a food has a good source of grains look at the ingredients and find one with a grain listed first. If the grain is listed first that means it has more of that than any other ingredient in that product. The amount of grain intake a person needs will depend on the amount of calories they are allowed each day.VegetablesVary your veggies. The best vegetables are usually dark-green, red, and orange in color. Other good vegetables would include beans, peas, and starchy products. Most people require between 2 and 4 cups of vegetables daily.FruitFocus on fruit. Choose fresh, frozen, canned, or dried fruit. Fruit juice is acceptable however; keep the intake to a minimum because of all the added sugars. When choosing canned fruit be careful because a lot of times the fruit is soaking in sugars.DairyGet your calcium-rich foods. Choose low-fat or fat-free milk, yogurt, and cheese products. If a person drinks about 3 cups of milk each day then they should get most of their required dairy needed. A cup with every meal is usually a good intake. Switching from whole milk to skim milkcould save a person up to 1,680 calories a week.ProteinGo lean with protein. Meat, poultry, fish, legumes, eggs, and nuts are a good source of protein. When choosing poultry avoid skin. A good indication of good beef or pork would be if it were loin or round (except ground