The Food Guide Pyramid • Variety • Balance • Moderation
Food Guide Pyramid Concept:VARIETY • No one food supplies all the nutrients we need to function our best. • Eat foods from all groups. • Choose different foods from within each group.
Food Guide Pyramid Concept:BALANCE • Eat appropriate amounts of different foods. • Serving size is important. • Older children and adolescents should be getting from the mid to high range of the recommendednumber of servings.
Calorie Levels Sedentary Women = 1600 Most Children = 2200 Teenage Girls Active Women Sedentary Men Teenage Boys = 2800 Active Men
How Many Servings Do You Need Each Day? 1600 2200 2800 Bread, Cereal, Rice, and Pasta Group (Grains Group)— especially whole grain 6 9 11 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 2 3 total of total of total of 5 ounces 6 ounces 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.
Food Guide Pyramid Concept:MODERATION • No one food should be chosen as the only component in a varied diet. • The tip of the pyramid… • Fat, cholesterol, sodium and sugars…Take it Easy!
Bread, Cereal, Rice, and Pasta Group • Provide vitamins, minerals, carbohydrate (including fiber). • Naturally low in fat. • Older children and teens should aim for 9 servings from grains.
Recommended Daily Servings of Breads, Cereals, Rice, and Pasta Calories 16002200 2800 Servings 69 11 Note: Include 4 or more servings that are whole grain.
One Bread, Cereals, Rice, and Pasta Serving Equals: • 1 slice bread • 1 tortilla • 1/2 cup rice, pasta, cooked cereal • 1 oz. dry cereal • 1 small roll or muffin • Self-Assessment
Vegetable Group • Eat a variety of “types” of vegetables. • Good sources of carbohydrates and fiber. • Unless added, low in fat and sodium. • Key source of phytochemicals. • Variety is key!
Recommended Daily Servings of Vegetables Calories 16002200 2800 Servings 3 4 5
One Serving of Vegetables Equals: • 1/2 cup of cooked vegetables • 3/4 cup of juice • 1 cup raw vegetables or salad greens