FOOD GUIDE PYRAMID

A visual tool for planning your diet that divides the foods into groups and the number of daily servings needed

GRAINS

The greatest amount of servings come from this group

Breads, Cereals, & Pastas 6 ounces a day

1 OUNCE =

1 slice of bread ½ of a bagel 1 small pancake 3 cups of popcorn ½ cup cooked pasta ½ cup cooked rice

FRUITS

Good source of vitamins, minerals and fiber

Low in calories and fat 1 ½ cups a day

1 ½ CUPS =

1 CUP 1/2 CUP 1 small apple 1 large banana 32 grapes 8 large

strawberries 1 cup 100% fruit

juice

1 small orange 1 small box

raisins 1 large plum 1 snack

container of applesauce

VEGETABLES

Good source of vitamins, minerals, and fiber

Reduce the risk of kidney stones and bone loss

2 ½ cups a day

2 ½ CUPS =

1 CUP ½ CUP 12 baby carrots

1 large ear of corn

2 large stalks celery

½ cup vegetable juice

1 piece of tofu 1 medium carrot

DAIRY

Gives you a large amount of calcium

Give you protein, vitamins, and minerals

Choose lower fat items Example 1% or skim milk 3 cups a day

1 CUP =

1 regular container of yogurt (choose fat-free or low fat)

1 cup pudding made with milk 1 cup frozen yogurt 1 ½ cups ice cream (choose fat-free or low fat)

MEATS & BEANS

High in protein, B vitamins, and minerals

Choose leaner cuts of meat (less fat)

Remove skin from chicken & fish to make it healthier

5 ounces a day

MEAT EQUIVALENTS

1 egg = 1 ounce 1 small steak = 3 ounces ¼ cup baked beans = 2 ounces 1 small chicken breast = 3 ounces

1 can tuna = 3 or 4 ounces 1 small hamburger = 2-3 ounces

OILS

Make most of your fat sources from fish, nuts, and vegetable oils

Limit solid fats such as butter and margarine

7 DIETARY GUIDELINES FOR AMERICANS

1. Eat a variety of foods 2. Balance food with exercise 3. Eat a diet high in grains, veggies, and

fruits 4. Eat a diet low in fat 5. Eat sugar in moderation 6. Eat salt/sodium in moderation 7. As an adult, drink alcohol in

moderation

HUNGER

The body’s physical need for food

Triggered by signals in your body that tell you to eat

APPETITE

A desire to eat certain types of foods.

May be triggered by:sight of food, smell of food, the time of day, or the time of year, your friends, or mood

FOOD LABELS

Nutritional information on food products

Give the shopper nutritional information about the food that is in the package or that is being sold so they know exactly what they are eating

BREAKFAST

“Break–the–fast”= Your body has been fasting while you sleep so you need to eat to supply your body with energy to “get going”!

Gives your brain glucose to work properly

BODY MASS INDEX (BMI)

Body Mass Index (BMI) is a number calculated from a person's weight and height.

BMI provides a reliable indicator of body fatness for most people

It is used to screen for weight categories that may lead to health problems.