Glencoe Health 2005.pdf

Keep food safe to eat you can reduce your risk of

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Keep food safe to eat. You can reduce your risk of illness by cooking foods thoroughly, handling food with clean utensils, refrigerating perishable foods, and washing your hands before and after you handle foods. These steps make it less likely that food will cause sickness from harmful organisms and other contaminants. Food Guide Pyramid Choosing a variety of fruits and vegetables each day is an important part of building a healthy base. What fruits and vegetables would you choose as an afternoon snack? 123 Lesson 3 Guidelines for Healthful Eating
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The Food Guide Pyramid The Food Guide Pyramid, shown in Figure 5.4, is a useful tool for making healthful food choices each day. Notice that grain prod- ucts are at the base of the pyramid—this means that most of your daily servings should come from the grain group. By eating the rec- ommended number of daily servings from each food group, you’ll achieve a balanced eating plan. The tip of the pyramid (Fats, Oils, and Sweets) is not a food group; these products should be con- sumed sparingly. Keep in mind that meals often include foods from more than one group. What groups are represented in a meal of spaghetti with meat sauce? 124 Chapter 5 Nutrition and Your Health TOPIC The Food Guide Pyramid Go to health.glencoe.com for more information on the Food Guide Pyramid. ACTIVITY Compare the information at the Web site to the information here. Share your findings with the class. T HE F OOD G UIDE P YRAMID Use the Food Guide Pyramid to make your daily food selections. Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group (Meat and Beans Group) 2–3 servings, adding up to 5–7 ounces Fats, Oils, and Sweets Use sparingly. Milk, Yogurt, and Cheese Group (Milk Group) 3–4 servings for teens; 2–3 servings for adults Fruit Group 2–4 servings Vegetable Group 3–5 servings Bread, Cereal, Rice, and Pasta Group (Grains Group) 6–11 servings health.glencoe.com HS_HEALTH_U02_C05_L3 12/6/03 8:36 AM Page 124
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S ERVING S IZES Vegetable Group 1 cup raw leafy vegetables 1 / 2 cup cooked or raw vegetables 3 / 4 cup vegetable juice Fruit Group 1 medium apple, orange, pear, or banana 1 / 2 cup chopped, cooked, or canned fruit 3 / 4 cup fruit juice Milk Group 1 cup milk or yogurt 1.5 oz. natural cheese, such as Swiss 2 oz. processed cheese Meat and Beans Group 2–3 oz. cooked lean meat, fish, or poultry Equivalents of 1 oz. of meat: 1 / 2 cup cooked dry beans/tofu 1 egg 2 tbsp. peanut butter 1 / 3 cup nuts Understanding Serving Sizes The Food Guide Pyramid’s recommended number of daily serv- ings may seem like a lot of food to eat in one day. However, under- standing what constitutes a serving will help you see how much food is actually being recommended. Figure 5.5 lists sample serv- ing sizes for each food group. Understanding serving sizes will help you practice portion control. A portion is how much of a food you eat in one meal. Visualizing some common objects can help you estimate serving sizes and control portions. For example, a medium apple is about the size of a tennis ball. One serving of meat
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