The Food Guide Pyramid n Variety n Balance n Moderation

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 recommended number of servings.

Calorie Levels

Sedentary Women = 1600

Most Children = 2200Teenage GirlsActive WomenSedentary Men

Teenage Boys = 2800Active Men

How Many Servings Do You Need Each Day?

1600 2200 2800Bread, 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 1600 2200 2800

Servings 6 9 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

A Closer Look at Fat Content

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 1600 2200 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