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Starting with the name of ALLAH,WHO is REHMAN & RAHEEM
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TOPIC; FOOD GUIDE PYRAMIDS
PRESENTED BY; MARIA JABBARBS-CHEMISTRY8TH SEMESTER
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FOOD GUIDE PYRAMIDS• A graphic representation of the structure of a food chain,
depicted as a pyramid having a broad base formed by
producers and tapering to a point formed by end
consumers.
OR
• A food pyramid is defined as graphic representation of the
food chain structure, which is used to show various forms
predatory relationships. It can also be seen as a nutritional
diagram that shows the principles of good nutrition.
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FOOD GUIDE PYRAMIDS
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HISTORY:
• The government, as well as many health and nutrition
groups, wants to give people the information they need to
make healthy food choices.
• In 1992, the USDA (United States Department of
Agriculture) adopted the nutritional guide that was created
at Tufts University. It is in the shape of a pyramid, to help
people remember what food to eat.
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HISTORY:
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Problem with My Pyramids:
• One problem was that there was no difference made
between whole grains and refined grains or
between saturated and unsaturated fats. While it might be
good to have some olive oil, for example, eating food made with
shortening isn't a good idea.
• Another problem with the pyramid was that in some cases the
servings mentioned were supposed to be a maximum (like for the
meat group) but in other cases they were supposed to be a
minimum (like for the fruit group).
• Finally, the food pyramid didn't show the importance of exercise.
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Facts
• There was also some discussion about the fact that it was the U.S. Department of Agriculture, and not the U.S. Department of Health and Human Services that made the pyramid.
• Some people said the number of servings of fruits and vegetables, for example, was higher than the number used by the World Health Organization, and maybe it was because the USDA wanted people to eat more of those products for business reasons instead of health reasons.
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In April 2005, the USDA replaced the original pyramid with another pyramid by turning it on its side and making the sections vertical instead of horizontal. The new pyramid looks like this:
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The Healthy Eating Pyramid
• Faculty members at the
Harvard School of Public Health
made an alternate pyramid,
which they called the Healthy
Eating Pyramid. It includes
more information based on all
the research on nutrition that
has taken place in the last
fifteen years.
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The Healthy Eating Pyramid looks like this:
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Whole Grains. Bread cereal pasta and rice.
Healthy Fats and Oils Vegetables FRUITS
Nuts, Seeds, Beans, and Tofu:
Milk, Yogurt, and Cheese Fish, Poultry, and Eggs:
Red Meat, Butter;Vitamin D/Calcium Supplements
BRICKS OF HEALTHY EATING PYRAMIDS
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1. Grains:• This is an important group in the Pyramid,
because it provides carbohydrates, the primary source of fuel for the body.
• The Pyramid separates grains into two groups:
Whole grains, Refined grains
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WHOLE GRAINS, • which contain the entire grain bran, germ, and
endosperm. • Whole grains also contain the fiber and B vitamins that
make this food group so rich nutritionally.• Whole grains are either single foods, such as brown
rice and popcorn, or ingredients in products, such as buckwheat in pancakes or whole wheat in bread.
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REFINED GRAINS, • in which the bran and germ are removed.
• Refined grains lose the fiber, iron, and many of the B
vitamins in the grain.
• certain B vitamins and iron have been added back in to
make them more nutritionally adequate.
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Examples of serving of Whole grains include:
1 slice of bread
1 cup of ready-to-eat cereal
1/2 cup of cooked rice, pasta,
5 crackers
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Healthy Fats and Oils• There are essential fatty acids that we can’t get
anyplace but from our diets. For heart health, the majority of fat choices come from the monounsaturated fats such as
canola oil, olive oil, olives, nuts seeds, peanut butter
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HEALTHY FATS AND OILS
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EXAMPLES OF A TEASPOON SERVING OF OIL INCLUDE:
1 teaspoon of oil
1 teaspoon of a soft margarine
1 teaspoon of mayonnaise
1 Tablespoon of salad dressing
4 large olives
1/2 Tablespoon of peanut butter
1 oz. of nuts or seeds = 3 teaspoons of oil
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2. Vegetables:Vegetables are a terrific source of vitamins and minerals, particularly when you try to add as much color as possible to your plate. Vegetables are also high in fiber. Women are encouraged to get 2 and 1/2 cups per day of
vegetables; men are encouraged to get 3.
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VEGETABLES:• The Pyramid breaks vegetables into five different
categories.
I. Dark Green Leafy Vegetables
II. Orange Vegetables
III. Starchy Vegetables
IV. Dried Beans and peas
V. Other Vegetables
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Dark Green Leafy Vegetables
• 1 cup of raw broccoli
• 2 cups of raw spinach or 1 cup of cooked
spinach
• 2 cups of dark green lettuce
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ORANGE VEGETABLES • 1 cup of raw or cooked carrots
• 1 cup mashed or 1 large baked sweet potato
• 1 cup cooked butternut squash
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Starchy Vegetables
• 1 cup of corn
• 1 cup of peas
• 1 medium, 3-inch potato
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DRIED BEANS AND PEAS • 1 cup of chickpeas, black beans, kidney beans,
• 1 cup of lentils
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Other Vegetables
• 1 cup of cauliflower, green beans, or cabbage• 1 cup of chopped tomato
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3. FRUITS• Fruits, like vegetables, are rich in fiber, vitamins, and
minerals. They are also an excellent source of
carbohydrate.
• Both men and women are encouraged to have 2 cups
per day.
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Examples of a cup of fruit include:
• 1 small apple
• 1 large banana
• 1 cup of melon
• 1 cup of berries
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Examples of a cup of fruit include:
• 1 cup of grapes
• 1 medium grapefruit
• 1 large orange, peach, or pear
• 8 oz. of 100% fruit juice
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4. Nuts, Seeds, Beans, and Tofu:
• These plant foods are excellent sources of protein,
fiber, vitamins, and minerals.
• Beans include black beans, navy beans, and other
beans that are usually sold dried.
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NUTS, SEEDS, BEANS:
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5.Milk, Yogurt, and Cheese
• This food group is the most dependable source of
calcium in your diet.
• Adequate intake of calcium during adolescence and
early adulthood increases the likelihood of optimal
bone density for both men and women,
• offering protection against osteoporosis and bone
fractures.
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Milk, Yogurt, and Cheese• Examples of a 1 cup serving include:
• 1 cup of milk or yogurt
• 1 1/2 to 2 oz. of cheese
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Milk, Yogurt, and Cheese
• 1 1/2 cups of ice cream
• 1 cup of pudding
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6. FISH, POULTRY, AND EGGS:• These foods are also important sources of proteins and
fish is rich source of vitamin E.
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Fish, Poultry, and Eggs:• Chicken are also good sources of
protein and can be low in saturated fat.
• An egg is a much better breakfast than a doughnut(Methi Pori) cooked in an oil rich in trans fats or a bagel( Khamiri Roti) made from refined flour. Egg whites, are very high in protein
• A wealth of research suggests that eating fish can reduce the risk of heart disease, since fish is rich in heart-healthyomega-3 fats.
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DAIRY VITAMIN D/CALCIUM SUPPLEMENTS
• Building bone and keeping it strong takes calcium,
vitamin D, exercise.
• most people need more vitamin D than they can get
from drinking three glasses of milk—and they need less
calcium than three glasses of milk provide.
• Though there are some health benefits from modest
dairy intake, high dairy intakes are associated with
increased risk of fatal prostate and maybe ovarian
cancers.
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DAIRY Vitamin D/Calcium Supplements
• If you enjoy dairy foods, stick to one to two servings a day; you may also need to take a multivitamin or vitamin D supplement to get enough vitamin D.
• If you don’t like dairy products, taking a vitamin D and calcium supplement (or taking the right multivitamin)
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RED MEAT, PROCESSED MEAT, AND BUTTER;
• These foods sit at the top of the
Healthy Eating Pyramid because
they contain lots of saturated fat.
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Red Meat, Processed Meat, and Butter;
• Processed meats, such as bacon, hot dogs, and deli meats
are also very high in added sodium.
• Eating a lot of red meat and processed meat has been
linked to increased risk of heart disease, diabetes, and
colon cancer.
• it’s best to avoid processed meat, and to limit red meat to
no more than twice a week.
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THE HEALTHY EATING PLATE• the Healthy Eating Plate as a blueprint for a typical
meal, for yourself and your family.
• It’s similar in concept to MyPlate, with colorful
quadrants reserved for vegetables (green), fruits (red),
protein (orange), and grains (brown).
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The Healthy Eating Pyramid sits on a foundation of daily exercise and weight control.
• These two related elements strongly
influence your chances of staying healthy.
• They also affect what you eat and how your
food affects you.
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EXERCISE AND WEIGHT CONTROL• Weight change = calories in – calories out.
• If you burn as many calories as you take in each day,
there’s nothing left over for storage in fat cells, and
weight remains the same.
• Eat more than you burn, though, and you end up
adding fat and pounds.
• Regular exercise can help you control your weight, and
it is a key part of any weight-loss effort.
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Exercise and weight control
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THE IMPORTANCE OF THE FOOD GUIDE PYRAMID
• The food pyramid consists of grains, fruits, vegetables,
milk, meat & beans, oils, and physical activity.
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STRUCTURE OF THE FOOD GUIDE PYRAMID:
• The pyramid advises people to eat mostly fruits and
vegetables, dairy, lean meats and to eat small amounts of
sweets.
• The pyramid encourages people to get at least 30 minutes
of moderately intense activity most days of the week.
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BENEFITS OF FOOD GUIDE PYRAMIDS:• The Pyramid reflects the Dietary Guidelines, and
provides suggestions that ensure that people are
eating within their caloric ranges and are getting the
nutrients that their body needs to function well.
• Follow the guidelines and help prevent chronic diseases
and conditions such as hypertension, obesity and
diabetes.
• Food suggestions are mainly low in cholesterol, trans
fats and saturated fat, while being high in vitamins,
fiber and minerals.
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Resources of food guide pyramids
• The Pyramid is available on the USDA's website.
• Create a personalized account that will guide you through
the Pyramid and make suggestions based on your
personal needs.
• The site provides tips for making healthy choices, menus,
examples of the food groups and advice on how to adhere
to the Pyramid's guidelines.
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CONSIDERATIONS OF FOOS GUIDE PYRAMIDS
• The Pyramid guidelines are for healthy persons.
• People with chronic conditions such as diabetes or
cancer should talk to their doctor about making a
personalized nutrition plan.
• People with anemia and other mineral or nutrient
deficiencies should talk to their doctor before adjusting
their diets.
• Talk to your doctor before starting an exercise routine if
you have asthma, osteoporosis, heart disease or are
obese.
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