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
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
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
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