Food Pyramid - Let the Pyramid guide your food choices...

Info iconThis preview shows pages 1–5. Sign up to view the full content.

View Full Document Right Arrow Icon
Let the Pyramid guide your food choices Choose a variety of grains daily, especially whole grains Choose a variety of fruits and vegetables daily Keep food safe to eat Let the Pyramid guide your food choices D ifferent foods contain different nutrients and other healthful substances. No single food can supply all the nutrients in the amounts you need. For example, oranges provide vitamin C and folate but no vitamin B 12 ; cheese provides calcium and vitamin B 12 ; but no vitamin C. To make sure you get all the nutrients and other substances you need for health, build a healthy base by using the Food Guide Pyramid as a starting point. Choose the recommended number of daily servings from each of the five major food groups ( box 7 ). If you avoid all foods from any of the five food groups, seek guidance to help ensure that you get all the nutrients you need. Box 7 HOW MANY SERVINGS DO YOU NEED EACH DAY? Food group Children ages 2 to 6 years, women, some older adults (about 1,600 calories) Older children, teen girls, active women, most men (about 2,200 calories) Teen boys, active men (about 2,800 calories)
Background image of page 1

Info iconThis preview has intentionally blurred sections. Sign up to view the full version.

View Full DocumentRight Arrow Icon
Bread, Cereal, Rice, and Pasta Group (Grains Group)—especially whole grain 69 1 1 Vegetable Group 3 4 5 Fruit Group 2 3 4 Milk, Yogurt, and Cheese Group (Milk Group)— preferably fat free or low fat 2 or 3 * 2 or 3 * 2 or 3 * Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group (Meat and Beans Group)— preferably lean or low fat 2, for a total of 5 ounces 2, for a total of 6 ounces 3, for a total of 7 ounces Adapted from U.S. Department of Agriculture, Center for Nutrition Policy and Promotion. The Food Guide Pyramid, Home and Garden Bulletin Number 252, 1996. * The number of servings depends on your age. Older children and teenagers (ages 9 to 18 years) and adults over the age of 50 need 3 servings daily. Others need 2 servings daily. During pregnancy and lactation, the recommended number of milk group servings is the same as for nonpregnant women. Figure 2
Background image of page 2
Click on image for full view of the "Food Guide Pyramid" Box 8 WHAT COUNTS AS A SERVING? Bread, Cereal, Rice, and Pasta Group (Grains Group)—whole grain and refined z 1 slice of bread z About 1 cup of ready-to-eat cereal z 1/2 cup of cooked cereal, rice, or pasta Vegetable Group z 1 cup of raw leafy vegetables z 1/2 cup of other vegetables cooked or raw z 3/4 cup of vegetable juice Fruit Group z 1 medium apple, banana, orange, pear z 1/2 cup of chopped, cooked, or canned fruit z 3/4 cup of fruit juice Milk, Yogurt, and Cheese Group (Milk Group)*
Background image of page 3

Info iconThis preview has intentionally blurred sections. Sign up to view the full version.

View Full DocumentRight Arrow Icon
Use plant foods as the foundation of your meals There are many ways to create a healthy eating pattern, but they all start with the three food groups at the base of the Pyramid : grains, fruits, and vegetables. Eating a variety of grains (especially whole grain foods), fruits, and vegetables is the basis of healthy eating. Enjoy meals that have rice, pasta, tortillas, or whole grain bread at the center of the plate, accompanied by plenty of fruits and vegetables and a moderate amount of low-fat foods from the milk group and the meat and beans group. Go easy on foods high in fat or sugars.
Background image of page 4
Image of page 5
This is the end of the preview. Sign up to access the rest of the document.

Page1 / 16

Food Pyramid - Let the Pyramid guide your food choices...

This preview shows document pages 1 - 5. Sign up to view the full document.

View Full Document Right Arrow Icon
Ask a homework question - tutors are online