Download My Pyramid

My Pyramid
Journal Entry:
Why do you think it is important
to follow the food guide pyramid?
My Pyramid: Steps to a healthier
you
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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
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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
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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
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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
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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
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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
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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?
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How many calories do you need?
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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
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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?