Different Categories Bread, Rice, Cereals, and Pasta Fruits Vegetables Milk, Yogurt, and Cheese Meat, Poultry, Fish, and Eggs Fats

Need 6-11 servings per day Eat whole grains Be careful when adding sugar and fats

Need 2-4 serving per day Whole fruits are usually higher in fiber Count only 100 percent fruit juice as fruit

Need 3-5 servings per day Good sources of vitamins and minerals Different vegetables provide different nutrients

Need 2-3 servings per day Skim milk and low fat yogurt are lower in fat 1 cup of milk equals one serving

Need 2-3 servings per day Trim fats off of meat Broil, roast, or boil these foods instead of frying them

Use sparingly Go easy on fats and sugars Eat lower fat foods

Simplifying the Food Pyramid

Recent Recommendations

More Dietary Hints

Diabetic Food Guide Lines

More Good Eating Habits Emphasize fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. Include lean meats, poultry, fish, beans, eggs, and nuts. Eat foods low in saturated fats, trans fats, cholesterol, salt, and added sugars. Diabetes Food Pyramid suggests getting the bulk of your calories from fruits, vegetables, whole grains, and low-fat dairy products.

Meal Planning for Special Populations Using the nutrition guidelines in the Food Science text/ Chapter 12 plan an appropriate 3 day eating plan for the following: –Family of four with limited budget- think vegetables, fruits in season, grains, inexpensive hamburger cuts, etc. –A seventeen year old pregnant or lactating female- think same as above but include foods rich in iron and foliate. –Diabetic young male- insulin dependent. Think again vegetables, fruits, foods low in starch, sugar, lean meats and fish.