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Food Pyramid Summary Food Group Fats, oils, Sweets, and sugars Nutrients Supplied Number Servings Provides calories from fat and sugar. Has little or no nutrients. Use sparingly. Meats, Poultry, Fish, dry beans, peas, lentils, eggs, peanut butter, nuts Complete protein. B vitamins Minerals such as zinc and iron. High Fiber in dry beans, split peas, refried beans, port and beans, chili, and lentils. 2 – 3 servings daily Milk, Yogurt, Cheese Critical for maintaining and growing healthy bones and teeth. High in complete protein. Fortified with Vitamins A&D Excellent source of calcium, phosphorus, riboflavin (a B vitamin) 2 – 3 servings daily High in fiber (fresh fruit and edible skins) Complex carbohydrates Many fruits are high in Vitamin C such as citrus fruits, melons, and berries. 2 – 3 servings daily Complex carbohydrates Fiber Vitamins A, C, and K Low in fat Select a variety to get different nutrients 3 – 4 servings daily Complex carbohydrates Fiber B-Vitamins Incomplete protein 6 – 11 recommended These foods and weightbearing exercise are essential for maintaining bone density. Fruits Vegetables Bread, Cereal, Rice, Pasta 55 – 60 % of total calories No number of servings is recommended. The total of daily servings should be equal to 5 – 7 ounces. 4 servings daily for youth to age 24, pregnant or nursing mothers. Be sure to include 1 daily serving from fruits rich in Vitamin C such as citrus fruits, melons, and berries. Include dark green and yellow/orange vegetables. Should be largest portion of diet. Teen boys 11 servings. Teen girls 9 servings. Serving Size Fruits in jams, jelly, and pies are considered a sugar. Fats including margarine, butter, mayonnaise, bacon, French fries, and potato chips. 2 – 3 oz. cooked lean meat (about the size of a deck of cards) 2 – 3 oz. cooked poultry without skin Equivalent to 1 oz. meat: 1/2 cup dried beans 1 egg 2 tbs. peanut butter 1 cup milk or yogurt 1 1/2 oz. natural cheese cheddar, mozzarella, provolone 2 oz. processed cheese Velvetta, wrapped squares 1 /2 cup ice cream Ice cream and cheese are High in Fat 1 medium fruit – apple, orange, banana. 1/2 cup chopped, cooked or canned 3/4 cup 100% juice Select canned/frozen fruit without added sugar. 1 cup raw leafy veggies 1/2 cup cooked 3/4 cup vegetable juice 1 slice bread 1 oz. dry cereal 1/2 to 1 cup 1/2 cup cooked cereal, rice, pasta 1/2 bagel or English muffin Whole grains also great source of fiber