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Building your Nutrition Pyramid

Building your Nutrition Pyramid: A simple and flexible daily guide for healthful eating for all healthy individuals age 2 and over. Achieve variety, balance, and moderation in your diet. Learn about the 5 food groups and recommended serving amounts. Enjoy nutrient-packed foods from vegetables, fruits, grains, protein, and dairy. Limit intake of fats, oils, and sweets. Start making healthier choices today!

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Building your Nutrition Pyramid

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  1. Building your Nutrition Pyramid

  2. Food Guide Pyramid –daily guide for healthful eating • Meant for all healthy people age 2 andover • Simple to use, flexible

  3. See page 116 • Food Guide Pyramid (old one)

  4. New Pyramid

  5. Healthful eating is… • Variety – eat different foods for different nutrients, great flavors, and for fun • Balance – enough from each of the 5 food groups to get nutrients and food energy • Moderation – eat all kinds of foods, go easy on your calorie intake

  6. 5 Food Groups • Bread, Cereal, Rise, and Pasta group 6 – 11 servings • Vegetable Group • 3 – 5 servings • Fruit Group • 2 – 4 servings

  7. Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts group • 2 – 3 servings • Fats, Oils, and Sweets • Eat less, no serving amounts recommended • Go sparingly

  8. Food in the 5 food groups are nutrient packed • Nutrient dense – contribute a significant amount of several nutrients compared with the food energy, or calories, they contain

  9. Like foods are grouped together • In each group you will find fat-free and low-fat and high-fat foods • So single foods supplies all your nutrients

  10. How Many Servings for You? • Recommended serving ranges • Right amount for you depends on how much food energy you need • Should have at least the smallest recommended servings from each group

  11. Average teen girls needs 2,200 calories • Average teen boy needs 2,800 calories • (more active more calories and vice versa) • Chart on page 119 shows you the servings • There are no servings ranges for Fats, Oils, and Sweets (the tip) use sparingly

  12. A pyramid serving is –specific measured amounts of food given as serving sizes in the Food Guide Pyramid • Don’t need to measure just estimate

  13. Mixed Foods • Combination foods - mixtures of several ingredients that belong in two or more food groups • Page 121 for an example…

  14. Keep In Mind • Enjoy a variety for the different nutrients • Choose mostly lean and low-fat foods • Eat enough fruits, vegetables, grain products and milk products • Eat at least one vitamin A-rich and one vitamin-C rich fruit or vegetable • Try to eat 3 servings of whole-grain foods each day with dietary fiber

  15. Easy To Start • Start by adding up your food-group servings a day and then add another in time

  16. Summary • Food Guide Pyramid shows how to follow the basic principles of healthy eating; variety, balance, and moderation • Your age, gender and level of physical activity determine the number of servings you should get from each food group

  17. The main part of the Food Guide Pyramid is divided into 5 food groups based on nutrient content. • Fats, Oils, and Sweets which supply few nutrients are located at the tip of the Pyramid • Add to your notes!!

  18. New To You Foods

  19. Vegetables

  20. Fruit

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