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FOOD
Pyramid
Steps to a healthier you
Eating Right Every Day
 Eating a variety of nutrient dense foods helps you get all
the nutrients that your body needs every day.
The Food Pyramid
Steps to a healthier you
GRAINS
VEGETABLES
FRUITS
OILS
MILK
MEAT & BEANS
Grains
Make half of your grains whole grains
Grains contain carbohydrates, which are the bodies main
source of energy
Recommended 6.0 cups per day, based on a 2,000
calorie/day diet
3.4 cups from whole grains
Examples: bread, pasta, cereal, rice
Vegetables
Vary your veggies
 Vegetables provide some carbohydrates, fiber, and
many important vitamins and minerals
 You need to consume a variety of colors of vegetables
to get all the vitamins and minerals your body needs
 Recommended 2.6 cups of vegetables per day, based
on a 2,000 calorie/day diet,
Fruits
Focus on fruits
 Fruits provide carbohydrates, vitamins, and minerals.
 Recommended 2.1 cups per day, based upon a 2,000
calorie/day diet
 Examples: strawberries, bananas, oranges, kiwi
Oils
Know your fats
 Oils are unsaturated fats (they come from non-animal
sources)
 Butter and shortening are saturated fats (they come
from animal sources)
 Recommended 7.2 teaspoons/day on a 2,000
calorie/day diet
 Too much fat can contribute to high blood pressure and
heart disease
Milk
Get your calcium rich foods
 Milk products contain carbohydrates, fat, protein,
riboflavin (a B vitamin), vitamins A & D, calcium, and
phosphorus
 Recommended 3.1 cups per day on a 2,000 calorie/day
diet
 Examples: Cheese, yogurt, ice cream, pudding
Meat and Beans
Go lean on protein
 Contains protein, vitamins A,B, & E, iron, and other
minerals
 Recommended 5.6 ounces per day in a 2,000
calorie/day diet
 Complete proteins come from animal sources such as
beef, poultry, and pork.
 Incomplete proteins come from dry beans and have to
be eaten with grain products to form complete proteins
Discretionary Calories
Extras for luxury foods
 The remaining amount of calories left over after the
calories from all of the food groups on the pyramid have
been met
 Examples: desserts (high in calories, sugars, and fats, low
in nutrition)
Physical Activity
Strive for 60 minutes or more per day
 Engage in regular physical activity and reduce
sedentary activities to promote health, psychological
well-being, and a healthy body weight
 Stretching exercises for flexibility, cardiovascular
conditioning to get your heart pumping, and resistance
exercises for muscle strength
 Examples: riding a bike, walking, running, roller blading,
lifting weights, yoga, aerobics
Eat Well and Stay Healthy!
 Recipe for a healthy, energetic body:
 Consume a variety of nutrient dense foods and
beverages in all the food groups
 Limit your intake of saturated and trans fats, added
sugars, and salt
 Stay active (keep your body moving)
My Plate

 My Plate illustrates the five food groups using a familiar
mealtime visual, a place setting
 Notice that Half of your plate should have fruits/veggies!