1. The Food Guide Pyramid n Variety n Balance n Moderation

2. Food Guide Pyramid Concept: VARIETY ÜNo one food supplies all the nutrients we need to function our best. ÜEat foods from all groups. ÜChoose different foods from within each group.

3. Food Guide Pyramid Concept: BALANCE ÜEat appropriate amounts of different foods. ÜServing size is important. ÜOlder children and adolescents should be getting from the mid to high range of the recommended number of servings.

4. Calorie Levels Sedentary Women=1600 Most Children =2200 Teenage Girls Active Women Sedentary Men Teenage Boys=2800 Active Men

5. How Many Servings Do You Need Each Day? 1600 2200 2800 Bread, Cereal, Rice, and Pasta Group (Grains Group)— especially whole grain6911 Vegetable Group345 Fruit Group234 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 zAdapted from U.S. Department of Agriculture, Center for Nutrition Policy and Promotion. The Food Guide Pyramid, Home and Garden Bulletin Number 252, 1996.

6. Food Guide Pyramid Concept: MODERATION ÜNo one food should be chosen as the only component in a varied diet. ÜThe tip of the pyramid… ÜFat, cholesterol, sodium and sugars…Take it Easy!

7. Bread, Cereal, Rice, and Pasta Group n Provide vitamins, minerals, carbohydrate (including fiber). n Naturally low in fat. n Older children and teens should aim for 9 servings from grains.

8. Recommended Daily Servings of Breads, Cereals, Rice, and Pasta Calories160022002800 Servings 6 9 11 Note:Include 4 or more servings that are whole grain.

9. One Bread, Cereals, Rice, and Pasta Serving Equals: n 1 slice bread n 1 tortilla n 1/2 cup rice, pasta, cooked cereal n 1 oz. dry cereal n 1 small roll or muffin Self-Assessment

10. A Closer Look at Fat Content

11. Vegetable Group n Eat a variety of “types” of vegetables. n Good sources of carbohydrates and fiber. n Unless added, low in fat and sodium. n Key source of phytochemicals. n Variety is key!

12. Recommended Daily Servings of Vegetables Calories160022002800 Servings 3 4 5

13. One Serving of Vegetables Equals: n 1/2 cup of cooked vegetables n 3/4 cup of juice n 1 cup raw vegetables or salad greens

14. Fruit Group n Eat a variety of “types” of fruits. n Good sources of carbohydrates and fiber. n Unless added, low in fat and sodium. n Rich in phytochemicals. n Variety is key! n Juices are OK - limit use.

15. Recommended Daily Servings of Fruit Calories160022002800 Servings 2 3 4

16. One Serving of Fruit Equals: n 1 medium piece of fruit n 1/2 cup canned, cooked n 3/4 cup of juice n 1/4 cup of dried fruit Self-Assessment

17. Milk, Yogurt, and Cheese Group z Adolescents, pregnant or lactating women, and adults over 50 have the highest requirements for calcium. z Choose from a variety of good sources of calcium. z Select foods that are low in fat or fat free to avoid getting too much saturated fat.

18. Recommended Daily Servings of Milk, Yogurt and Cheese Group Calories160022002800 Servings2 or 3 2 or 3 2 or 3

19. One Serving of Milk, Yogurt, or Cheese Equals: z 1 cup of milk or yogurt z 1 1/2 ounces of natural cheese (such as Cheddar or Mozzarella) z 2 ounces of processed cheese (such as American) z For those who do not tolerate dairy products, dark green leafy vegetables, tofu, fortified soy and grain milks, canned fish with soft bones such as sardines and salmon are calcium rich alternatives.

20. A Closer Look at Fat Content zSaturated fat can add up fast in dairy foods. zChoose fat-free or low-fat milk, fat-free or low-fat yogurt, and low-fat cheese most often. Compare: z1 oz of cheddar cheese (6 grams) and 1 oz of low fat cheddar cheese (1.2 grams) z1 cup of whole milk (5.1 grams) and 1 cup of 1% milk (1.6 grams)

21. Meat, Poultry, Fish, Dry Beans, Eggs & Nuts Group zProducts in this group are good sources of iron, protein, zinc, and B vitamins. Young children, teenage girls, and women of childbearing age need adequate quantities of lean meats and cereals to maintain their iron stores. zChoose 2 - 3 servings of fish, shellfish, lean poultry, or other lean meats, beans or nuts daily. zCooked dry beans such as lentils, black-eyed peas, or pinto beans are excellent sources of fiber as well as protein.

22. Recommended Daily Servings Meat, Poultry, Fish, Dry Beans, Eggs & Nuts Group Calories160022002800 Servings 2 2 3 to total:5 oz 6 oz 7 oz

23. One Serving of Meat, Poultry, Fish, Dry Beans, Eggs & Nuts Group equals: z 2-3 ounces of cooked lean meat, poultry. or fish The following portions equal one ounce of meat: z 1/2 cup of cooked dry beans or tofu z 2 1/2 ounce soyburger z 1 egg z 2 tablespoons of peanut butter z 1/3 cup nuts

24. A Closer Look at Fat and Cholesterol Content zLimit your intake of high-fat processed meats such as bacon, sausage, salami, bologna, and other cold cuts (try the lower fat varieties). zLimit your intake of liver and other organ meats. zUse egg yolks and whole eggs in moderation. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat. Self-Assessment

25. Children have never been very good at listening to their elders, but they have never failed to imitate them. - James Baldwin

26. zA B C of the Dietary Guidelines zThe Food Guide Pyramid Relay