The Food Pyramid

Title 3 interdisciplinary course materials for EN020/021/023/031/132 (Nutrition)

Fall 2008

Created by E. Phufas

What it is

The Food Pyramid is the outline of what to eat every day. It calls for eating a range of food from each layer and different amounts.

The different layers are the: Grain Group, the Fruit Group, the Vegetable Group, the Meat Group, the Milk Group and Others

Each group has different amounts of food that needs to be eaten. By following the Food Pyramid you will be eating a well rounded diet.

The Grain GroupGrain Group foods give us

carbohydrates for the energy we need to play, learn, sleep and keep our bodies running 24 hours a day!

Foods in this group come from many different grain plants: wheat, oats, rye, barley and rice. "Whole-grains" like whole wheat bread, also provide fiber and other substances that help keep us healthy. Fiber helps us digest our food.

Eat at least 6 servings from this group each day:

bread: white, wheat, rye, buns, rolls, muffins, bagels

cereals: hot and cold rice: all kinds pasta: spaghetti, macaroni, noodles

tortillas crackers pancakes

The Vegetable Group

Is it easier to see in the dark or daylight? Most people it’s easer in the daylight. Foods in the vegetable group give us the vitamin A that helps us see in the dark and keeps our skin healthy

Veggies also provide vitamin C fiber and substances called photochemicals that help prevent diseases. Fiber also helps us digest our food. Vegetables com in many varieties.

Eat at least 3 servings from theVegetable Groupbroccoli • cauliflower • corn • peas •green beans • lettuce • mushrooms •celery • carrots • white potatoes andsweet potatoes • juices made fromvegetables: tomato, carrot

The Fruit GroupFruit Group foods provide vitamin C to help our bodies heal cuts and

bruises and fight infection too! Foods in this group also provide vitamin A, fiber and substances called "photochemical“ that help prevent diseases. Fiber in fruit also helps us digest our food.

Eat at least 2 servings of the foods in this group: apples • oranges • bananas • pears • grapes • kiwi • berries: strawberries, blueberries, raspberries • melons: watermelon, cantaloupe, honeydew • pineapple • papaya

The Milk Group

Did you know your body has 206 bones that are alive and growing? We all have 32 permanent teeth! Milk group foods keep your bones and teeth strong and healthy because they provide calcium and eight other important nutrients, including protein, vitamin A, vitamin D, and B vitamins.

Calcium helps: strengthen bones, which are growing stronger and longer stop bleeding if you get cut or bruised muscles contract and relaxTry having 3 servings of some of these foods in the Milk Group: milk - flavored milk like strawberry, banana, chocolate yogurt cheese: string, cheddar, American and others pudding cottage cheese • frozen yogurt • ice cream

The Meat Group

Stand up and take a step. You just used 54 muscles! Your muscles hold your bones together and make them move. Meat Group foods help build strong muscles. Foods in this group provide protein and iron.

Iron is important because it: carries oxygen to all parts of

your body helps prevent infections and

anemia that can make you feel tired

helps your body make energy to get you through busy days

Build muscles by eating servings of these Meat Group Foods:

beef • pork • chicken and turkey • fish •

dried beans and peas • peanut butter •

eggs • nuts

The Other Group

The "Others" category includes foods such as cakes, cookies, candy, soft drinks, fruit drinks, potato chips and donuts.

As long as you eat mostly meals and snacks from the Five Food Groups, a few "Others" foods are acceptable every day

Foods in the "Others" category:

fats • oils • spreads • candy • cookies • cakes • chips and

other salty snacks • condiments • soft drinks • coffee • tea