The Food Guide Pyramid

Transcription

1 Th Food Guid Pyamid A Guid to Daily Food Choics R s o u c & R f a l H a n d o u t Th Food guid Pyamid is an outlin of what to at ach day basd on th Ditay Guidlins. It s not a igid psciption but a gnal guid that lts you choos a halthful dit that s ight fo you. Th Pyamid calls fo ating a vaity of foods to gt th nutints you nd and at th sam tim th ight amount of calois to maintain halthy wight. Us th Pyamid to hlp you at btt vy day... th Ditay Guidlins way. Stat with plnty of bads, cals, ic, pasta, vgtabls, and fuits. Add 2-3 svings fom th milk goup and 2-3 svings fom th mat goup. Rmmb to go asy on fats, oils, and swts, th foods in th small tip of th Pyamid. What counts as On Sving? Th amount of food that counts as on sving is listd blow. If you at a lag potion, count it as mo than on sving. Fo xampl, a dinn potion of spaghtti would count as 2 o 3 svings of pasta. B su to at at last th lowst numb of svings fom th fiv majo food goups listd blow. You nd thm fo th vitamins, minals, cabohydats, and potin thy povid. Just ty to pick th lowst fat choics fom th food goups. No spcific sving siz is givn fo th fats, oils and swts goup bcaus th mssag is USE SPARINGLY. Daw 3 Stat Pschool Ealy Had Stat Gnal Child Ca Had Stat Migant Had Stat Stat Basd Migant Child Ca Rsouc & Rfal Fdal Block Gant/Altnativ Paymnt

2 Milk, Yogut, and Chs 1 cup of milk o yogut 1 ½ ouncs of natual chs 2 ouncs of pocss chs Mat, Poulty, Fish, Dy Bans, Eggs, and Nuts 2-3 ouncs of cookd lan mat, poulty, o fish ½ cup of cookd dy bans, 1 gg, o 2 tablspoons of panut butt count as 1 ounc of lan mat Vgtabl 1 cup of aw lafy vgtabls ½ cup of oth vgtabls, cookd o choppd aw ¾ cup of vgtabl juic Fuit 1 mdium appl, banana, oang ½ cup of choppd, cookd, o cannd fuit ¾ cup of fuit juic Bad, Cal, Ric and Pasta 1 slic of bad 1 ounc of ady-to-at cal ½ cup of cookd cal, ic o pasta Milk, Yogut, & Chs 2-3 Svings Choos skim milk and nonfat yogut oftn. Thy a lowst in fat. 1 ½ to 2 ouncs of chs and 8 ouncs of yogut count as a sving fom this goup bcaus thy supply th sam amount of calcium as 1 cup of milk.

3 Choos pat skim o low fat chss whn availabl and low fat milk dsts, lik ic milk o fozn yogut. Rad labls. Mat, Poulty, Fish 2-3 Svings Choos lan mat, poulty without skin, fish, and dy bans and pas oftn. Thy a th choics lowst in fat. Ppa mats in low fat ways: Tim away all th fat you can s. Rmov skin fom poulty. Boil, oast, o boil ths foods instad of fying thm. Nuts and sds a high in fat, so at thm in modation. Vgtabl Goup 3-5 Svings Diffnt typs of vgtabls povid diffnt nutints. Eat a vaity. Includ dak-gn lafy vgtabls and lgums sval tims a wk thy a spcially good soucs of vitamins ad minals. Lgums also povid potin and can b usd in plac of mat. Go asy on th fat you add to vgtabls at th tabl o duing cooking. Addd spads o toppings such as butt, mayonnais, and salad dssing, count as fat.

4 Fuit Goup 2-4 Svings Choos fsh fuits, fuit juics, and fozn, cannd, o did fuit. Go asy on fuits cannd o fozn in havy syups and swtnd fuit juics. Eat whol fuits oftn thy a high in fib than fuit juics. Count only 100 pcnt fuit juic as fuit. Punchs, ads, and most fuit dinks contain only a littl juic and lots of addd sugas. Bad, Cal, Ric, & Pasta Goup 6-11 Svings To gt th fib you nd, choos sval svings a day of foods mad fom whol gains. Choos most oftn foods that a mad with littl fat o sugas, lik bad, nglish muffins, ic, and pasta. Go asy on th fat and sugas you add as spads, sasonings, o toppings. Whn ppaing pasta, stuffing, and sauc fom packagd mixs, us only half th butt o magain suggstd; if milk o cam is calld fo, us low fat milk.

5 Fats, Oils, & Swts Us Spaingly Go asy on fats and sugas addd to foods in cooking o at th tabl butt, magain, gavy, salad dssing, suga, and jlly. Choos fw foods that a high in sugas candy, swt dssts, and soft dinks. Th most ffctiv way to modat th amount of fat and addd sugas in you dit is to cut down on xtas (foods in this goup). Also choos low fat and low suga foods fom th oth fiv food goups oftn.