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My Pyramid Journal Entry: Why do you think it is important to follow the food guide pyramid? My Pyramid: Steps to a healthier you Divided into vertical bands of different colors. The varying widths of the color bands show that you need to eat more food servings. Fruit Group Vegetable Group Grain Group Meat and Bean Group Milk Group Oils Fruit Group: Focus on Fruit Choose variety of fruits (fresh, frozen, canned, or dried) Provide us with beta carotene, vit. C, and potassium. Edible skins are good source of fiber Fruits low in fat and sodium Rich in Vit. C: citrus fruits, melon, and berries Canned or frozen fruit: without added sugar Fruit Juice: 100% juice Vegetable Group: Vary your veggies Eat Variety & make them colorful Vegetables provide beta carotene, which your body uses to make vitamin A Supply vitamin C, folate, and minerals (magnesium and iron) Fiber and complex carbs Low in fat and calories Grains: Make half your grains whole Include all kinds of grain products: breads, cereals, rice, and pasta Supply complex carbs, fiber, vitamins, and minerals ½ of day’s grain serving should come from whole grains Meat & Bean Group: Go lean with protein Meat, poultry, fish, dry beans, eggs, nuts, and seeds Important source of protein, vitamins, and minerals Choose lean protein foods and vary your choices Get more fish, beans, nuts and seeds than meats and poultry To limit fat, select lean meats, fish, and poultry without skin Eat dry beans and peas often (high in fiber and low in fat) Milk Group: get your calcium-rich foods High in protein, vitamins, and minerals Calcium rich Choose lactose-free or calcium fortified food if you can’t digest milk Choose Low fat: Skim milk, fat free yogurt, fat free dry milk Choose Nutrient Dense Foods Nutrient density is the relationship between nutrients and calories in a food Foods with low nutrient density are relatively low in nutrients and high in calories. They are high in added sugars (ex. candies, soft drinks and sweet desserts). Foods with high nutrient density are high in nutrients and low in calories. They are low in fat and added sugars (ex. apple) How much food should you eat in a day? How many calories do you need? Depends on your age, gender, body size, activity level, and current weight Avg. person needs 2,000 calories per day Look at pg. 100 and 101 Review List the 5 groups in MyPyramid Give the recommended daily servings for each group on a 2,000 calorie eating plan What does the term nutrient dense mean? How does it relate to choosing foods from the Food groups?