Presentation on theme: "Your Guide to Healthy Eating"— Presentation transcript:
1 Your Guide to Healthy Eating The Food PyramidYour Guide toHealthy EatingFood contains different healthful substances. In order to get all the necessary nutrients (vitamins, minerals, protein, fat, carbohydrates, etc) and other healthful substances (fiber, cancer fighting substances) necessary to be healthy, it is important to eat a variety of foods. The food Guide Pyramid is an easy way to build a base to a healthy diet.
2 Bread, Cereal, Rice, and Pasta Group Bread, Cereal, Rice, & Pasta GroupThis group forms the base (bottom) of the pyramid. A strong base is a sign of a healthy pyramid. More foods are necessary from this group than any other group on the pyramid. You should eat 6 to 11 servings a day.What counts as 1 serving?1 slice of bread1 tortilla1/2 a cup cooked rice, pasta or cereal1 ounce ready to eat cereal1/2 hamburger roll, bagel or English muffin3-4 plain crackers (small)1 pancake (4-inch)1/2 croissant (large)1/2 doughnut or Danish (medium)Why is this group important?These foods give you the energy you use to learn and play. Choose whole grains, such as whole wheat breads or oatmeal, because they give you fiber.6-11 Servings6 to 11 servings
3 Vegetables 3 to 5 Servings Where on the pyramid?This group is located in the middle of the pyramid.What counts as 1 serving?1/2 cup chopped raw or cooked vegetables1 cup raw leafy greens3/4 cup vegetable juice1/2 cup scalloped potatoes10 French friesWhy is this group important?Vegetables give you the vitamins and minerals that you need to grow healthy and keep well. They are also a good source for fiber. The green and orange colors of vegetables tell you to expect a burst of nutrition.3 to 5 Servings
4 FruitWhere on the pyramid? This group is located in the middle of the pyramid.What counts as 1 serving?1 piece of fresh fruit or melon3/4 cup of 100% fruit juice1/2 cup chopped, cooked or canned fruit1/4 cup dried fruitWhy is this group important?Fruits are refreshing and fun. They give you the energy, vitamins, and minerals to grow and stay healthy.2 to 3 servings
5 Milk, Yogurt, Cheese Group Where on the pyramid?This group is located near the top of the pyramid, so try not eat too many servings from this group.What counts as 1 serving?1 cup of milk or yogurt1 1/2 ounces of natural cheese2 ounces of processed cheese (like American cheese)2 cups cottage cheese1 1/2 cups ice cream or ice milk1 cup frozen yogurtWhy is this group important?This group builds strong bones and teeth.2 to 3 servings
6 Meat, Poultry, Fish, Dry Beans, Eggs & Nuts Group Where on the pyramid? This group is located near the top of the pyramid, so try not eat too many servings from this group.What counts as 1 serving?2 1/2 to 3 ounces of cooked lean beef, pork, lamb, veal, poultry or fishCount 1/2 cup cooked beans or 1 egg or 2 tablespoons peanut butter or 1/3 cup nuts as 1 ounce of meatWhy is this group important?These foods help you build muscle and many other body parts.2-3 servings
7 Fats, Oils & Sweets Use sparingly Fats, Oils & Sweets Use Sparingly Where on the pyramid? This group is the smallest group and it is located at the top of the pyramid. You should try to limit the amount of food that you eat from this group. Many of the foods we eat from other groups contribute to this group.What counts as 1 serving?use sparinglyWhy is this group important?Your body needs some fat to help work, but be careful because to much fat can be a health problem.Use sparingly
8 Dietary Guidelines for Americans Eat a variety of foodsBalance the food you eat with physical activity- maintain or improve your weightChoose a diet with plenty of grain products, vegetables, and fruitsChoose a diet low in fat, saturated fat and cholesterolChoose a diet moderate in sugarsChoose a diet moderate in salt and sodiumIf you drink alcoholic beverages, do so in moderationEat a variety of foods to get the energy, protein, vitamins, minerals, and fiber you need for good health.Balance the food that you eat with physical activity maintain or improve you weight to reduce chances of having high blood pressure, heart disease, a stroke, certain cancers, and most common kind of diabetesChoose a diet with plenty of grain products, vegetables, and fruits which provide needed vitamins, minerals, fiber, and complex carbohydrates, and can help you lower your intake of fat.Choose a diet low in fat, saturated fat, and cholesterol to reduce risk of heart attack and certain types of cancer and to help you maintain a healthy weight.Choose a diet moderate in sugars. A diet with lots of sugars has too many calories and too few nutrients for most people and can contribute to tooth decay.Choose a diet moderate in salt and sodium to help reduce your risk of high blood pressure.If you drink alcoholic beverages, do so in moderation. Alcoholic beverages supply calories, but little to no nutrients. Drinking alcohol is also a cause of many health problems and accidents and can lead to addiction.