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LESSON 32FOOD GUIDE PYRAMID
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Food group – category of foods that contain similar nutrients
Food Guide Pyramid – tells how many servings from each food group are recommended for each day.
Balanced diet includes servings from different food groups, as well as variety within the group
Greatest number from the bottom & least from the top
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Fats, oils, sweets – use sparingly Milk, yogurt, cheese – 2-3
servings Meat, poultry, fish, dry beans,
eggs and nuts – 2-3 servings Vegetable – 3-5 servings Fruit – 2-4 servings Bread, pasta, cereal, rice – 6-11
servings
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BREAD, CEREAL, RICE & PASTA GROUP
6-11 servings a day One serving:
1 slice of bread 1ounce of cereal ½ cup cooked cereal, rice or pasta
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VEGETABLE GROUP 3-5 Servings each day. These are
low in fat and calories One serving:
1 cup raw, leafy vegetables ½ cup cooked or raw vegetables ¾ vegetable juice
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FRUIT GROUP 2-4 Servings each day Low in fat, vit. A & C, potassium,
carb. One serving:
1 medium apple ½ cup cooked or canned fruit ¾ 100% fruit juice
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MILK, YOGURT, CHEESE GROUP
2-3 Servings each day Good source of calcium &
protein but some are high in fat so choose low fat
One serving: 1 cup milk 1 ½ ounce of natural cheese 1 cup yogurt
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MEAT, POULTRY, FISH, DRY BEANS, EGGS & NUTS GROUP 2-3 servings a day Good source of protein, B
vit., iron, zinc 1 serving:
2-3 oz. of cooked lean meat, poultry or fish
½ cup dry beans 1 egg 2 tablespoon peanut butter
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FATS, OILS, SWEETS
Limit these Provide few vitamins & mineral. High in sugars & fats
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VEGETARIAN DIETS Diet in which vegetables are
foundation and meat, fish & poultry are restricted or eliminated.
Vegan–excludes foods from animals
Lacto-vegetarian – excludes eggs, meat, fish & poultry
Semi-vegetarian – excludes red meat
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Veg. diets excludes animal products which are a source of fat, saturated fats and cholesterol.
These diets reduce cholesterol, less likely to have high blood pressure, heart disease, diabetes and certain cancers and easier to maintain a healthy weight