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Food Guide Pyramid. Learning to Navigate the New Food Guide Pyramid. Food Guide Pyramid. The new pyramid helps us… Make smart choices from every food group, Find our balance between food and physical activity, and Get the most nutrition out of our calories.
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Food Guide Pyramid Learning to Navigate the New Food Guide Pyramid
Food Guide Pyramid The new pyramid helps us… • Make smart choices from every food group, • Find our balance between food and physical activity, and • Get the most nutrition out of our calories.
The New Food Guide Pyramid has six food groups… Grains Vegetables Fruits Milk Group Meats and Beans Oils
Any food made from: wheat, rice, oats, cornmeal, barley, or other cereal grain. • Whole grains contain the entire grain kernel. • Refined grains have been milled, which removes the bran and germ from the grain. • This improves the texture and shelf-life, but removes the fiber, iron, and B vitamins from the final grain product.
brown rice bulgur oatmeal popcorn corn tortillas couscous grits pasta pita bread whole wheat bread pretzels quinoa sorghum millet Grains Recommendation: 6 oz.
Any vegetable or 100% vegetable juice counts as a member of the vegetable group. • Vegetables can be: • raw or cooked • fresh or frozen • dried • Remember to eat a variety of vegetables.
broccoli collard greens watercress squash sweet potatoes pumpkin corn artichokes asparagus beets cauliflower eggplant cucumbers bell peppers parsnips onions Vegetables Recommendation: 2 ½ cups
Any fruit or 100% fruit juice counts as part of the fruit group. • Fruits can be: • fresh, • canned • frozen • dried • Eat different colored fruits to add variety to your diet.
apples avocados bananas blueberries cherries lemons grapes watermelon oranges nectarines peaches limes plums pineapple papaya guava Fruits Recommendation: 2 cups
All fluid milk products and many foods made from milk are part of the milk group. • The milk is a good source of calcium, vitamin D, and riboflavin. • Try to choose milk group choices that are: • fat-free • low-fat
milk flavored milk puddings ice cream frozen yogurt yogurt ricotta cheese cottage cheese processed cheese cheddar cheese mozzarella cheese parmesan cheese Swiss cheese soy milk Milk Group Recommendation: 3 cups every day
All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are included. • Most meat and poultry choices should be lean or low-fat. • Fish, nuts, and seeds contain healthy oils, so choose them frequently.
lean cuts of beef lean cuts of pork venison chicken turkey eggs almonds peanuts pistachios lean ground beef lean ground pork salmon halibut tuna swordfish shrimp scallops crab Meat Group Recommendation: 5 ½ oz.
Oils are fats that are liquid at room temperature. Oils come from many different plants and from fish. Oils are generally high in monounsaturated and polyunsaturated fats. These fats are healthy. Coconut oil and palm kernel oil are highly saturated. They are found in processed baked products. Avoid these at all costs.
canola oil corn oil cottonseed oil olive oil safflower oil soybean oil mayonnaise salad dressings soft tub margarines some fish Sunflower oil Oils Recommendation: Use sparingly
Physical activity simply means to move the body so it uses energy. For health benefits, physical activity should be moderate to vigorous for at least 30 minutes a day. This is the most important change to the food guide pyramid.
Moderate: walking briskly hiking gardening dancing golfing bicycling weight training Vigorous: running swimming aerobics competitive basketball walking fast weight lifting Physical Activities
