The Food Guide Pyramid Variety Balance Moderation Food Guide Pyramid Concept: VARIETY No one food supplies all the nutrients we need to function our best. Eat foods from all groups. Choose different foods from within each group. Food Guide Pyramid Concept: BALANCE Eat appropriate amounts of different foods. Serving size is important. Older children and adolescents should be getting from the mid to high range of the recommended number of servings. Calorie Levels Sedentary Women = 1600 Most Children Teenage Girls Active Women Sedentary Men = 2200 Teenage Boys Active Men = 2800 How Many Servings Do You Need Each Day? Bread, Cereal, Rice, and Pasta Group (Grains Group)— especially whole grain Vegetable Group Fruit Group Milk, Yogurt, and Cheese Group (Milk Group)—preferably fat free or low fat Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group (Meat and Beans Group)— preferably lean or low fat 1600 2200 2800 6 3 2 9 4 3 11 5 4 2 or 3* 2 or 3* 2 or 3* 2 2 total of total of 5 ounces 6 ounces 3 total of 7 ounces Adapted from U.S. Department of Agriculture, Center for Nutrition Policy and Promotion. The Food Guide Pyramid, Home and Garden Bulletin Number 252, 1996. Food Guide Pyramid Concept: MODERATION No one food should be chosen as the only component in a varied diet. The tip of the pyramid… Fat, cholesterol, sodium and sugars…Take it Easy! Bread, Cereal, Rice, and Pasta Group Provide vitamins, minerals, carbohydrate (including fiber). Naturally low in fat. Older children and teens should aim for 9 servings from grains. Recommended Daily Servings of Breads, Cereals, Rice, and Pasta Calories 1600 2200 2800 Servings 6 9 11 Note: Include 4 or more servings that are whole grain. One Bread, Cereals, Rice, and Pasta Serving Equals: 1 slice bread 1 tortilla 1/2 cup rice, pasta, cooked cereal 1 oz. dry cereal 1 small roll or muffin Self-Assessment A Closer Look at Fat Content Vegetable Group Eat a variety of “types” of vegetables. Good sources of carbohydrates and fiber. Unless added, low in fat and sodium. Key source of phytochemicals. Variety is key! Recommended Daily Servings of Vegetables Calories Servings 1600 3 2200 2800 4 5 One Serving of Vegetables Equals: 1/2 cup of cooked vegetables 3/4 cup of juice 1 cup raw vegetables or salad greens