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My Pyramid
STEPS TO A HEALTHIER YOU
5 Basic food groups
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Grains – 6 ounces (oz)
Vegetables – 2 ½ Cups
Fruits – 2 cups
Dairy – 3 cups
Protein – 5 ½ oz
Grains - 6oz
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2 types
1.
2.
Of the 6 oz. of grains recommended, 3 oz
should come from whole grains.
Whole Grain ; Contains the
entire kernel. For example,
whole wheat flour, bulgur
wheat, oatmeal.
Refined grains ; have been
milled, this gives grains a finer
texture and longer shelf life but
it removes minerals and vitamins.
For example, White flour, white
bread, white rice.
Just because the food is labeled with the
words “multi-grain”, “stone-ground”, “100%
wheat” or “bran”, it doesn’t mean that it is
a whole grain product! Always check the
ingredients list.
Benefits of eating whole Grain foods
• Reduces the risk of coronary
heart disease
• Reduces constipation
• Helps manage weight
• Prevents some birth defects
in fetal development
What counts as an ounce?
• 1 Slice of Bread
• 1 Cup of cold Cereal
• ½ Cup of cooked rice, pasta or cooked
cereal
Vegetables - 2½ cups
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Any Vegetable or 100% vegetable juice
counts as a member of the vegetable
group
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Vegetables can be raw, cooked, fresh,
frozen, canned, dried or dehydrated
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They can be eaten whole, cut-up,
mashed or pureed
5 Sub-groups of Vegetables
1.
2.
3.
4.
5.
Dark Green- bok choy, broccoli, collard greens, dark green leafy
lettuce, kale, romaine lettuce, spinach, turnip greens, and
watercress.
Orange – acorn squash, carrots, butternut squash, pumpkin and
sweet potatoes.
Dry Beans and Peas- Black beans, black-eyed peas, chick peas,
kidney beans, lima beans, navy beans, split peas, and soy beans.
Starchy – corn, green peas, green lima beans and potatoes.
Other- Asparagus, artichokes, bean sprouts, beets, green/wax
beans, iceberg lettuce, Brussels sprouts, cabbage, cauliflower,
celery, onions, cucumbers, bell peppers, mushrooms, tomato,
zucchini, and summer squash, garlic, eggplant.
The Amount YOU need
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Children
– 2-3 years old………………1 Cup
– 4-8 years old…………..1 ½ Cups
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Women
– 19-50 years old……….. 2 ½ Cups
– 50 +…………………………2 Cups
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Girls
– 9-13 years old…………….2 Cups
– 14-18 years old………...2 ½ Cups
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Men
– 19-50 years old……………3 Cups
– 50 +………………………2 ½ Cups
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Boys
– 9-13 years old…………..2 ½ Cups
– 14-18 years old…………….3 Cups
*The amount you eat depends on age, gender and level
of physical activity.*
Benefits of eating Vegetables
• Reduces risk of stroke, type II Diabetes
• Reduces the risk of coronary heart
disease and kidney stones
• Decreases high blood pressure and bone
loss
• Protects against some cancers. (mouth,
stomach and colon-rectal)
Best Vegetables
• Fresh and those that are in
season
• Stock up on freshly frozen
• Buy easy to prepare portions
Fruits – 2 cups
• Any fruit or 100% fruit juice counts as
part of the fruit group.
• They can be fresh and in season,
canned, whole, dried or dehydrated,
cut up or pureed.
• Some examples of fruit range from
apples to berries, and tangerines to
raisins. Coconut – fruit,
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nut and seed
The Amount YOU need
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Children
– 2-3 years old………………1 Cup
– 4-8 years old…………..1 ½ Cups
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Girls
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Boys
– 9-13 years old…………….1 ½ Cups
– 14-18 years old…………...1 ½ Cups
– 9-13 years old…………..1 ½ Cups
– 14-18 years old…………….2 Cups
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Women
– 19-50 years old……….. 2 Cups
– 51 +…………………………1 ½
Cups
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Men
– 19+ years old……………2 Cups
*The amount you eat depends on age, gender and level
of physical activity.*
What counts as a Cup of Fruit?
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1 small or ½ large apple
32 seedless grapes
1 large orange
8 large strawberries
3 medium or 2 large plums
1 small wedge (1” thick)
watermelon
**All other servings would be
measured in cups
Benefits of eating Fruit
• Reduced risk of
stroke, type II diabetes
• Reduced risk of kidney
stones
• Fruits that contain
fiber-reduce coronary
heart disease
• Like vegetables, Fruit are best:
– When in season
– Freshly frozen
Dairy – 3 cups
• Fluid milk and many foods made from
milk are considered part of the dairy
group. Foods that retain calcium are
part of this group while foods made
from milk that have little or no calcium
such as cream cheese, sour cream,
whipped cream , margarine, and
butter, are not.
• All Fluid milk, flavored milk,
lactose reduced milk,
pudding made from milk,
yogurt, ice cream and
cheese.
The Amount YOU need
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Children
– 2-3 years old………………2 Cups
– 4-8 years old………….…..2 Cups
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Girls
– 9-18 years old…………...3 Cups
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Boys
– 9-18 years old…………….3 Cups
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Women
– 19 + years old……………3 Cups
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Men
– 19 + years old……………3 Cups
What counts as a cup of Dairy?
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Milk – 1 ½ pint container
Yogurt – 8 oz container
Cheese – 2 Slices (American)
Ice Cream – 1 ½ cups (1 scoop
= 1/3 cup of milk)
Benefits of Dairy
• Build strong bones, teeth and
muscles
• Reduces risk of osteoporosis
• Build bone mass
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Once we pass adolescence, our
bodies can no longer store
calcium. If we fail to take in
the amount our bodies need
daily, the body will start to take
the stored calcium in our bones.
That calcium can not be
replaced.
Protein – 5 ½ oz
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• Foods made from meat, poultry,
fish, dry beans or peas, eggs,
nuts, and seeds. Dry beans and
peas are part of this group as well
as the vegetable group
• Meat and poultry choices should
be lean or low-fat. Fish, nuts and
seeds contain healthy oils, so
choose these foods frequently
instead of meat and poultry.
Beef, pork, lamb, chicken, turkey,
duck, goose, rabbit, eggs, soy,
beans, peas, veggie burgers,
almonds, cashews, peanuts, cod
fish, tuna, salmon, calamari,
octopus, pumpkin seeds, walnuts,
sunflower seeds and sesame
seeds.
The Amount YOU need
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Children
– 2-3 years old…………..2 oz
– 4-8 years old…….…..3-4 oz
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Girls
– 9-18 years old………....5 oz
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Boys
– 9-13 years old………..5 ½ oz
– 14-18 years old……….…6 oz
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Women
– 19-30 years old………..5 ½ oz
– 31 +…………………………5 oz
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Men
– 19-30 years old……………6 ½ oz
– 31-50 years old…………….…6 oz
– 51 +………………………….5 ½ oz
What counts as an Ounce of Protein?
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1 Egg
½ oz of nuts or seeds
¼ cup of cooked dry peas
2 tbs. hummus
Benefits of Protein?
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Protein
– Building Blocks for bones, muscles
– Building blocks for skin, enzymes,
hormones, and vitamins
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Choose lean meats, boneless, skinless and
remove the skin before cooking.
Choose a variety of these foods to eat
The greatest problem with meats is the
chance of combining raw, cooked and
ready-to-eat foods.
Prevent cross-contamination by cleaning
cutting boards and knives when handling
these different food. Avoid raw or
partially-cooked or under cooked meat,
poultry and seafood.