LESSON 32FOOD GUIDE PYRAMID

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

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

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

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

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

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

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

FATS, OILS, SWEETS

Limit these Provide few vitamins & mineral. High in sugars & fats

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

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