the FOOD Pyramid

Steps to a healthier you

Eating Right Every Day Eating a variety of nutrient dense foods helps you

get all the nutrients that your body needs every day.

The Food PyramidSteps to a healthier you

GRAINSVEGETABLE

SFRUITS OILS MILK

MEAT & BEANS

GrainsMake half of your grains whole grains

Grains contain carbohydrates, which are the bodies main source of energy

Recommended 6.0 cups per day, based on a 2,000 calorie/day diet3.4 cups from whole grains

Examples: bread, pasta, cereal, rice

VegetablesVary your veggies

Vegetables provide some carbohydrates, fiber, and many important vitamins and minerals

You need to consume a variety of colors of vegetables to get all the vitamins and minerals your body needs

Recommended 2.6 cups of vegetables per day, based on a 2,000 calorie/day diet,

FruitsFocus on fruits

Fruits provide carbohydrates, vitamins, and minerals.

Recommended 2.1 cups per day, based upon a 2,000 calorie/day diet

Examples: strawberries, bananas, oranges, kiwi

OilsKnow your fats

Oils are unsaturated fats (they come from non-animal sources)

Butter and shortening are saturated fats (they come from animal sources)

Recommended 7.2 teaspoons/day on a 2,000 calorie/day diet

Too much fat can contribute to high blood pressure and heart disease

MilkGet your calcium rich foods

Milk products contain carbohydrates, fat, protein, riboflavin (a B vitamin), vitamins A & D, calcium, and phosphorus

Recommended 3.1 cups per day on a 2,000 calorie/day diet

Examples: Cheese, yogurt, ice cream, pudding

Meat and BeansGo lean on protein

Contains protein, vitamins A,B, & E, iron, and other minerals

Recommended 5.6 ounces per day in a 2,000 calorie/day diet

Complete proteins come from animal sources such as beef, poultry, and pork.

Incomplete proteins come from dry beans and have to be eaten with grain products to form complete proteins

Discretionary CaloriesExtras for luxury foods

The remaining amount of calories left over after the calories from all of the food groups on the pyramid have been met

Examples: desserts (high in calories, sugars, and fats, low in nutrition)

Physical ActivityStrive for 60 minutes or more per day

Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight

Stretching exercises for flexibility, cardiovascular conditioning to get your heart pumping, and resistance exercises for muscle strength

Examples: riding a bike, walking, running, roller blading, lifting weights, yoga, aerobics

Eat Well and Stay Healthy!

Recipe for a healthy, energetic body:

Consume a variety of nutrient dense foods and beverages in all the food groups

Limit your intake of saturated and trans fats, added sugars, and salt

Stay active (keep your body moving)

My Plate

My Plate illustrates the five food groups using a

familiar mealtime visual, a place setting Notice that Half of your plate should have

fruits/veggies!