The Food Pyramid The Food Pyramid

Adapting A healthy Life StyleAdapting A healthy Life Style

Step 1Step 1

Become familiar with the six main Become familiar with the six main food groups. food groups.

1.1. GrainsGrains

2.2. VegetablesVegetables

3.3. FruitsFruits

4.4. Fats and OilsFats and Oils

5.5. Milk and Dairy ProductsMilk and Dairy Products

6.6. Meats, Beans, Fish, and NutsMeats, Beans, Fish, and Nuts

Step 2Step 2

Learn what color applies to what Learn what color applies to what groupgroup

Orange-GrainsOrange-Grains Green-VegetablesGreen-Vegetables Red-FruitsRed-Fruits Yellow-Fats and OilsYellow-Fats and Oils Blue-Milk and Dairy ProductsBlue-Milk and Dairy Products Purple-Meat, Beans, Fish, and NutsPurple-Meat, Beans, Fish, and Nuts

Step 3Step 3

GrainsGrains Grains can be broken down into two Grains can be broken down into two

groups, groups, whole gainswhole gains and and refined grainsrefined grains

Whole GrainsWhole Grains

Examples of whole grains:Examples of whole grains: Whole-wheat flowerWhole-wheat flower Cracked wheatCracked wheat OatmealOatmeal Whole cornmealWhole cornmeal Brown riceBrown rice

Refined GrainsRefined Grains

Examples of refined grains:Examples of refined grains: white flour white flour degermed cornmeal degermed cornmeal white bread white bread white rice white rice

Step 4Step 4 VegetablesVegetables

Vegetables are organized into 5 subgroups, Vegetables are organized into 5 subgroups, based on their nutrient content based on their nutrient content

The Five Vegetable The Five Vegetable GroupsGroups

1.1. Dark Green VegetablesDark Green Vegetables

2.2. Orange VegetablesOrange Vegetables

3.3. Dry Beans and PeasDry Beans and Peas

4.4. Starchy VegetablesStarchy Vegetables

5.5. Other VegetablesOther Vegetables

Step 5Step 5

FruitsFruits Any fruit or 100% fruit juice counts as Any fruit or 100% fruit juice counts as

part of the fruit group. Fruits may be part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. be whole, cut-up, or pureed.

Some Commonly Eaten Some Commonly Eaten Fruits….Fruits….

•Apples

•Bananas

•Mangos

•Melons

•Oranges

•Peaches

•Strawberries

•Cherries

•Kiwi Fruit

•Tangerines

•Oranges

•Apples

•Grapes

•Grapefruit

•Pears

•Nectarines

•Plums

•Raisins

Step 6Step 6

Fats and Oils:Fats and Oils: Oils are fats that are liquid at room Oils are fats that are liquid at room

temperature, like the vegetable oils used temperature, like the vegetable oils used in cooking. Oils come from many different in cooking. Oils come from many different plants and from fish.plants and from fish.

Solid fats are fats that are solid at room Solid fats are fats that are solid at room temperature, like butter and shortening temperature, like butter and shortening

OilsOils

Some oils are used mainly as flavorings, Some oils are used mainly as flavorings, such as walnut oil and sesame oil. A such as walnut oil and sesame oil. A number of foods are naturally high in oils, number of foods are naturally high in oils, like: like:

nuts nuts olives olives some fish some fish avocados avocados

FatsFats

Solid fats come from many animal foods and Solid fats come from many animal foods and can be made from vegetable oils through a can be made from vegetable oils through a process called hydrogenation. Some common process called hydrogenation. Some common solid fats are: solid fats are:

butter butter beef fat (tallow, suet) beef fat (tallow, suet) chicken fat chicken fat pork fat (lard) pork fat (lard) stick margarine stick margarine shortening shortening

Step 6 Step 6

Milk and DairyMilk and Dairy:: All fluid milk products and many foods made All fluid milk products and many foods made

from milk are considered part of this food from milk are considered part of this food group. Foods made from milk that retain their group. Foods made from milk that retain their calcium content are part of the group, while calcium content are part of the group, while foods made from milk that have little to no foods made from milk that have little to no calcium, such as cream cheese, cream, and calcium, such as cream cheese, cream, and butter, are not. Most milk group choices should butter, are not. Most milk group choices should be fat-free or low-fat. be fat-free or low-fat.

Milk and DairyMilk and Dairy

Some common examples of milk and Some common examples of milk and dairy products:dairy products:

Chocolate MilkChocolate Milk Strawberry MilkStrawberry Milk PuddingPudding Frozen YogurtFrozen Yogurt Ice CreamIce Cream CheeseCheese

Step 7Step 7

Meats, Beans, Fish and Nuts:Meats, Beans, Fish and Nuts: All foods made from meat, poultry, fish, All foods made from meat, poultry, fish,

dry beans or peas, eggs, nuts, and seeds dry beans or peas, eggs, nuts, and seeds are considered part of this groupare considered part of this group

Meats, Beans, Fish and Meats, Beans, Fish and NutsNuts

Some common examples from this food Some common examples from this food group are:group are:

BeefBeef HamHam ChickenChicken TurkeyTurkey EggsEggs Soy BeansSoy Beans Peanut ButterPeanut Butter PecansPecans TunaTuna ShrimpShrimp

Step 8Step 8

It is important that after you learn the It is important that after you learn the main food groups that you also learn how main food groups that you also learn how much from each group that your should much from each group that your should consume. Every food group has foods consume. Every food group has foods that you should eat more of than others. that you should eat more of than others.

The thickness in the color of strips in the The thickness in the color of strips in the pyramid represents how much they pyramid represents how much they should be in your diet.should be in your diet.

Step 9Step 9

One of the most important steps in One of the most important steps in learning the food pyramid is to always learning the food pyramid is to always remember……….remember……….

ALWAYS STAY ACTIVE!!!!!!!!!ALWAYS STAY ACTIVE!!!!!!!!! Drink plenty of waterDrink plenty of water With a balanced and healthy diet

combined with plenty of exercise, you will be well on your way to a very healthy life!

Source InformationSource Information

http://members.ozemail.com.au/~slacey/images/new%http://members.ozemail.com.au/~slacey/images/new%20food%20pyramid.jpg20food%20pyramid.jpg

http://marilynburgess.com/images/2009/06/Eat-Whole-http://marilynburgess.com/images/2009/06/Eat-Whole-Grains-and-Rich-in-Magnesium-Food-to-Prevent-Grains-and-Rich-in-Magnesium-Food-to-Prevent-Diabetes-Risk-2.jpgDiabetes-Risk-2.jpg

http://www.drpbody.com/images/vegetables.gifhttp://www.drpbody.com/images/vegetables.gif http://www.drpbody.com/images/fruits.gifhttp://www.drpbody.com/images/fruits.gif http://www.noshtopia.com/images/2008/06/30/dairy.jpghttp://www.noshtopia.com/images/2008/06/30/dairy.jpg http://www.nutrientrichfoods.org/images/http://www.nutrientrichfoods.org/images/

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