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The Food Pyramid. A guide to daily food choices. Key terms. Nutrients Whole grain Refined grains. Nutrition. Nutrients are chemical substances in food that help maintain the body Some nutrients supply energy to the body - PowerPoint PPT Presentation
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THE FO
OD PYRAMID
A GU I D
E TO D
A I LY F
O O D CH O I C
E S
KEY TERMSNutrientsWhole grainRefined grains
NUTRITION Nutrients are chemical substances
in food that help maintain the body
Some nutrients supply energy to the body
Some nutrients provide the building blocks for the body’s cells and tissues, such as kin, bones, and muscles
Some nutrients are necessary for the chemical reactions that take place in the body
NUTRIENTS The food people eat has a major impact on
their health The U.S. Department of Agriculture and the
U.S. Department of Health and Human Services have developed guidelines for healthy eating
HEALTHY DIETS For a healthy diet, a person must eat a variety of foods A healthy diet also includes all the nutrients a person
needs to stay healthy To help people make wise choices, the Food Guide
Pyramid was developed The Food Guide Pyramid is a diagram that organizes
food into groups that have similar nutrients It then recommends how many servings one should
eat from each group each day
THE FOOD PYRAMID
THE FOOD GUIDE PYRAMID
IN WITH THE NEW: MY PLATE
GRAINS 6 ounces each day Make half your grains whole Any food made from wheat, rice, oats,
cornmeal, barley or another cereal grain is a grain product.
Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.
Grains are divided into 2 subgroups:•whole grains• refined grains.
GRAINS Whole grains contain the entire grain kernel
― the bran, germ, and endosperm. Examples include: •whole-wheat flour •bulgur (cracked wheat) • oatmeal •whole cornmeal •brown rice
GRAINS Refined grains have been milled, a process that
removes the bran and germ. This is done to give grains a finer texture and
improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins.
Some examples of refined grain products are: •white flour • degermed cornmeal •white bread •white rice
GRAINS
Whole grains:• brown rice• buckwheat• bulgur (cracked
wheat)• oatmeal• popcorn• Ready-to-eat
breakfast cereals:
• whole wheat cereal flakes
• whole grain barley
• whole grain cornmeal
• whole rye• whole wheat
bread• whole wheat
crackers• whole wheat
pasta• whole wheat
sandwich buns and rolls
• whole wheat
tortillas• wild rice
Refined grains:• cornbread• corn tortillas• couscous• crackers• flour tortillas• grits• noodlesPasta:
• spaghetti• macaroni• pitas• pretzelsReady-to-eat breakfast cereals:• corn flakes• white bread• white sandwich
buns and rolls• white rice
Some commonly eaten grain products are:
VEGETABLES 2 ½ cups per day Any vegetable or 100% vegetable juice counts as a
member of the Vegetable Group. Vegetables may be:• Raw• Cooked• Fresh • Frozen• Canned• Dried/dehydrated•May be whole, cut-up, or mashed
VEGETABLES
Dark green vegetables• broccoli • collard greens• dark green leafy
lettuce• mustard greens• romaine lettuce• spinach• turnip greens
Red & orange vegetables• acorn squash• butternut
squash• carrots• pumpkin• red peppers• sweet potatoes• tomatoes• tomato juice
Starchy vegetables• corn• black-eyed peas
(not dry)• green bananas• green peas• green lima
beans• plantains• potatoes
Beans and peas• black beans• black-eyed
peas)• kidney beans• lentils• navy beans• pinto beans• soy beans• split peas• white beans
Other vegetables• artichokes• asparagus• brussel sprouts• cabbage• cauliflower• celery• cucumbers• eggplant• green beans• green peppers• Iceberg lettuce• mushrooms• okra• onions• turnips
Vegetables are organized into 5 subgroups, based on their nutrient content.
Some commonly eaten vegetables in each subgroup are:
FRUITS 1 ½ cups per day Any fruit or 100% fruit juice counts as part of the
Fruit Group. Fruits may be: Fresh Canned Frozen Dried may be whole, cut-up, or pureed
FRUITS
• Apples• Apricots• Bananas• Nectarines• Oranges• Peaches• Pears• Papaya• Pineapple• Plums
• Prunes• Raisins• Tangerines• Cherries• Grapefruit• Grapes• Kiwi fruit• Lemons• Limes• Mangoes
Berries:• strawberries• blueberries• raspberriesMelons:• cantaloupe• honeydew• watermelon Mixed fruits:• fruit cocktail
100% Fruit juice:• orange• apple• grape• grapefruit
Some commonly eaten fruits are:
MILK, YOGURT & CHEESE 3 cups per day All fluid milk products and many foods made from milk
are considered part of this food group. Most Dairy Group choices should be fat-free or low-fat. Foods made from milk that retain their calcium content
are part of the group. Foods made from milk that have little to no calcium,
such as cream cheese, cream, and butter, are not. Calcium-fortified soymilk (soy beverage) is also part of
the Dairy Group.
MILK, YOGURT & CHEESE Choose fat-free or low-fat milk, yogurt, and cheese. If sweetened milk products are chosen (flavored milk,
yogurt, drinkable yogurt, desserts), the added sugars also count against your maximum limit for "empty calories”
For those who are lactose intolerant, smaller portions (such as 4 fluid ounces of milk) may be well tolerated.
Calcium-fortified foods and beverages such as cereals, orange juice, or rice or almond beverages may provide calcium, but may not provide the other nutrients found in dairy products.
MILK, YOGURT & CHEESE
Milkall fluid milk: fat-free (skim) low fat (1%) reduced fat (2%) whole milkFlavored milks: chocolate strawberry lactose-reduced
milks lactose-free milks
Milk-based desserts puddings ice milk frozen yogurt ice cream Calcium-fortified
soymilk (soy beverage) CheeseHard natural cheeses: cheddar mozzarella Swiss Parmesan
Soft cheeses: ricotta cottage cheeseProcessed cheeses: American
YogurtAll yogurt: fat-free low fat reduced fat whole milk yogurt
Some commonly eaten choices in the Dairy Group are:
MEAT & BEANS 5 ounces per day All foods made from meat, poultry, seafood, beans and
peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group.
Beans and peas are also part of the Vegetable Group. Select a variety of protein foods to improve nutrient
intake and health benefits, including at least 8 ounces of cooked seafood per week.
Meat and poultry choices should be lean or low-fat.
MEAT & BEANS
MeatsLean cuts of:• beef• ham• lamb• porkGame meats:• bison• rabbit• venisonLean ground meats:• beef• pork• lambLean luncheon or deli meats
Organ meats:• liver• gibletsPoultry• chicken• duck
• goose• turkey• ground chicken
and turkeyEggs• chicken eggs• duck eggsBeans and peas• black beans• black-eyed peas• lima beans
(mature)• navy beans• pinto beansProcessed soy products:• tofu • white beans• bean burgers• veggie burgers• texturized
vegetable• protein (TVP)
Nuts and seeds• almonds• cashews• mixed nuts• peanuts• peanut butter• pecans• pistachios• pumpkin seeds• sesame seeds• sunflower seeds• walnutsSeafood• Finfish such as:• catfish• flounder• halibut• mackerel• salmon• sea bass• snapper• swordfish• trout
• tuna
Shellfish such as:• clams• crab• lobster• mussels• octopus• oysters• scallops• squid (calamari)• shrimpCanned fish such as:• anchovies• clams• tuna• sardines
Some commonly eaten choices in the Protein Foods Group, with selection tips, are:
FATS, OILS, & SWEETS Oils are fats that are liquid at room temperature, like the vegetable
oils used in cooking. Oils come from many different plants and from fish. Oils are NOT a food group, but they provide essential nutrients. Therefore, oils are included in USDA food patterns. Some common oils are:
• canola oil • corn oil • cottonseed oil • olive oil • safflower oil • soybean oil • sunflower oil
FATS, OILS, & SWEETS Some oils are used mainly as flavorings, such as
walnut oil and sesame oil. A number of foods are naturally high in oils, like:
• nuts • olives • some fish • avocados
Foods that are mainly oil include mayonnaise, certain salad dressings, and soft (tub or squeeze) margarine with no trans fats.
FATS, OILS, & SWEETS A few plant oils, however, including coconut oil, palm oil, and palm kernel oil,
are high in saturated fats and for nutritional purposes should be considered to be solid fats.
Solid fats are fats that are solid at room temperature, like butter and shortening.
Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation.
Some common solid fats are:• butter • milk fat • beef fat (tallow, suet) • chicken fat • pork fat (lard) • stick margarine • shortening • partially hydrogenated oil
DIETARY GUIDELINES FOR AMERICANS
Aim for Fitness
• Aim for a healthy weight
• Be physically active each day
Build a Healthy Base
• Let the Pyramid guide your food choices
• Choose a variety of grains daily, especially whole grains
• Choose a variety of fruits and vegetables daily
• Keep food safe to eat
Choose Sensibly
• Choose a diet that is low in saturated fat and cholesterol and moderate in total fat
• Choose beverages and foods to moderate your intake of sugars
• Choose and prepare foods with less salt
The Dietary Guidelines for Americans were then developed The guidelines suggest actions to promote health
EATING OUT People who eat in commercial restaurants have a
wide choice of what to eat• You can eat one meal in a restaurant, and the rest of the
meals at home• you can eat all your meals at restaurants• You can eat all your meals at home
For this reason, restaurants are concerned with taste and appearance
However, restaurants do try to provide offerings from each part of the Food Guide Pyramid
EATING OUT: MCDONALD’S
Fats, Oils, & Sweets
Milk, Yogurt, & Cheese
Vegetable
Bread, Cereal, Rice & Pasta
Meat, Poultry, Fish, Dry Beans, Eggs, & Nuts
Fruit
INSTITUTIONAL FOODSERVICES Institutional foodservices are much more concerned
with nutrition In many cases, people who eat in institutional
foodservices have no choice in where to eat For example:• People in hospitals• Soldiers in the armed services• People in prison facilities
Therefore, institutional foodservices pay close attention to the nutritional content of each meal they serve
THE END