Eat Right…Live Well
A lot has been said on the news lately regarding Americans
being overweight. Magazines and newspapers have published
articles on how teenagers today are heavier than they have
been in the past. Much controversy exists as to who is to
blame for it. Do we blame the fast food industry for marketing
and selling fatty foods? Do we blame our parents who feed
us?
The Department of Health and Human Services (HHS) and
USDA have researched the foods that Americans eat, the
nutrients contained in the foods, and how to make the best
food choices. The Food Guide Pyramid was developed as a
result of this research; it goes beyond the “basic four food
groups” that we have traditionally used as our guidelines.
The
Pyramid
outlines
what to eat
each day. It
is a general
guide that
lets you
choose a
Pyramid
healthy
diet. The
Pyramid
emphasizes
eating a
variety of
foods to get
the nutrients
you need
and at the
same time
measuring
the calories to maintain or improve your weight. The Pyramid
also focuses on fat because most American diets are too high
in saturated fats.
Health & Nutrition
By
Michael
Rodriguez
How does the Pyramid?
Let’s look at the Pyramid starting at the bottom and working
our way up to the top. The base of the Pyramid contains foods
from grains—breads, cereals, rice, and pasta. You need more
servings from this category than any of the others.
The next levels contain foods from plants; which are
vegetables and fruits. These foods are important in that they
supply vitamins, minerals, and fibers.
The third level from the bottom contains two food groups that
come mostly from animals. This group contains meat, poultry,
fish, eggs, milk, yogurt, cheese, and dry beans and nuts.
Foods in this level provide protein, calcium, iron, and zinc.
Inside this Issue
Food Pyramid
1
Right Amount to Eat
2
Servings/Calorie Level
2
Servings Chart
3
The top of the Pyramid contains fats, oils, and sweets. Butter,
cream, oils, and salads dressings contain fats. Sweets include
sugars, sodas, candies, and sweet desserts. This food group
should be eaten sparingly as they add lots of calories and very
little nutrition.
What is the right amount to eat?
You should eat the number of
servings as indicated in Table 1. The
number of servings you eat depends
on whether you are in the low,
moderate, or high calorie group.
The Low calorie group consumes
approximately 1,600 calories. This is
the amount of calories that older
adults and sedentary women consume
each day.
The Moderate calorie group consumes approximately 2,200
calories per day. Most children, teenage girls, active women,
and many sedentary men are in this category.
The High category group consumes approximately 2,800
calories. Teenage boys, many active men, and some very
active women may be in this category.
Table 1
Recommended Servings for Each Calorie Level
Food Group
Grain
Vegetable
Lower
6
3
Moderate
9
4
Higher
11
5
Fruit
Milk
Meat
2
2
5
3
2
6
4
3
6
Health & Nutrition
Eat Right
Live Well
Page 2
By
Michael
Rodriguez
The following chart illustrates the number of servings that are
required by each calorie group. As illustrated in the chart, the
highest recommended daily requirement is in the grain group.
12
10
8
6
4
Health & Nutrition
2
0
Lower
Grain
Moderate
Vegetable
Fruit
Higher
Milk
Eat Right
Meat
Live Well
Page 3
Ultimately you are the one who needs to accept
responsibility for what you eat!
By
Michael
Rodriguez