Transcript Food Guide Pyramid

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.
Grains
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brown rice
bulgur
oatmeal
popcorn
corn tortillas
couscous
grits
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pasta
pita bread
whole wheat bread
pretzels
quinoa
sorghum
millet
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.
Vegetables
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broccoli
collard greens
watercress
squash
sweet potatoes
pumpkin
corn
artichokes
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asparagus
beets
cauliflower
eggplant
cucumbers
bell peppers
parsnips
onions
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.
Fruits
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apples
avocados
bananas
blueberries
cherries
lemons
grapes
watermelon
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oranges
nectarines
peaches
limes
plums
pineapple
papaya
guava
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 Group
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milk
flavored milk
puddings
ice cream
frozen yogurt
yogurt
ricotta cheese
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cottage cheese
processed cheese
cheddar cheese
mozzarella cheese
parmesan cheese
Swiss cheese
soy milk
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.
Meat Group
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lean cuts of beef
lean cuts of pork
venison
chicken
turkey
eggs
almonds
peanuts
pistachios
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lean ground beef
lean ground pork
salmon
halibut
tuna
swordfish
shrimp
scallops
crab
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.
Oils
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canola oil
corn oil
cottonseed oil
olive oil
safflower oil
soybean oil
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mayonnaise
salad dressings
soft tub margarines
some fish
Sunflower oil
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.
Physical Activities
Moderate:
• walking briskly
• hiking
• gardening
• dancing
• golfing
• bicycling
• weight training
Vigorous:
• running
• swimming
• aerobics
• competitive
basketball
• walking fast
• weight lifting
These components make up…