2. Eating Healthy For Everyone Created by: Zack Zahrend

3. 3 Basic Principles Variety Balance Moderation

4. Variety Include many different foods Expand food choices Eat foods of all colors More range of nutrients

5. Balance Proper serving sizes Proper calorie/nutrient intake Proper daily servings

6. Moderation Not too much of one food Apply previous 2 principles

7. The Food Pyramid

8. The 6 Food Groups Grains Vegetables Fruit Meat/Fish/Eggs/Nuts Dairy Fats/Sugars

9. Grains 6-11 servings Whole Grains (better) and Refined Grains High in Dietary Fiber

10. Grain Foods Pasta Cereal Bread Oatmeal Popcorn

11. Vegetables 3-5 servings High in Folate, Vitamins A,C,E Potassium Lower in Calories

12. Examples of Vegetables Broccoli Carrots Corn Spinach Potatoes

13. Fruits 2-4 servings Low in Fat, Sodium and Calories High in Folate, Vitamin C, Potassium Zero Cholesterol

14. Examples of Fruits Apples Bananas Oranges Grapes Strawberries

15. Meat/Fish/Egg/Nuts 2-3 servings High in Protein, Zinc, Iron, Magnesium Necessary Fatty Acids Higher Saturated Fats and Sodium

16. Examples Include: Chicken Ham Salmon Eggs Peanuts

17. Dairy 2-3 servings High in Calcium, Vitamin D, Protein Improve Bone Mass Help Prevent Bone Deficiencies

18. Dairy Products Milk Yogurt Cheese Ice Cream Butter

19. Fats/Sugars 1 serving Use Sparingly/Responsibly High in Sugar, Calories, Carbs Indulging can lead to Weight Gain

20. Examples Include: Candy Cakes Cookies Syrup Soda

21. Tips Follow 3 Basic Principles Try new Foods Drink more Water Don’t be afraid to Snack

22. Suggested Websites My Pyramid Nutrition Food Standards Agency