2. rains:rains: Make half your grains whMake half your grains wh
Refined vs Whole
oWhole: contain whole grain kernel.
oRefined: the bran and germ have been
removed for a finer texture.
o Removes Fiber, Iron and B vitamins.
oEnriched means they put some vitamins
and Iron back in, but NOT fiber.
3. Vegetables:Vegetables: Vary your veggieVary your veggie
oAny Vegetables or 100%
vegetable juice.
oCooked, dried, raw, cut, mashed or cooked.
oVary your Veggies pay special attention to
Dark Green and Orange.
oMake Half your plate fruits and veggies
4. oFocus on Fruits instead of juice
o100% fruit juice counts
oEat a variety
oDried, fresh, canned, frozen, cooked, cut,
whole, mashed, blended, and raw.
Fruits:Fruits: Focus on FruitsFocus on Fruits
5. oMilk, Cheese, pudding, ice cream
and Yogurt.
oKeep Cholesterol Levels low
oBuild Healthy Bones and High in Calcium
oFoods that do not retain their calcium such
as cream cheese, sour cream, and butter
are not considered.
Dairy:airy: Fat Free or low in fatFat Free or low in fat
6. oMeat, Poultry, Seafood, beans,
peas, soy, Eggs, Nuts, and seeds.
oChoose Lean meats
oFish, nuts, and seeds contain healthy oils
so eat them more often than other meat.
oBeans and Peas are also part of the
vegetable group.
roteins:roteins: Go lean with proteinGo lean with protein
7. oMatch your physical activity to the calories
you consume.
oOr match your calories to the physical
activities you do.
oStay balanced so you can manage your
weight.
oActivity is important for every body
system.
hysical Activity:hysical Activity: BalanceBalance
11. Nutritionist Menu Plan
Charlie
Height: 5’7’’
Age: 16
Weight: 125
Gender: Male
Activity: 60+ minutes
MyPyramid Plan:
Grains 10 ounces
Vegetables 4 cups
Fruits 2.5 cups
Milk 3 cups
Meats/Beans 7 ounces
Joe
Height: 5’11”
Weight: 230
Age:42
Gender: Male
Activity: 30-60 minutes
MyPyramid Plan:
Grains 9 ounces
Vegetables 3.5 cups
Fruits 2 cups
Milk 3 cups
Meats Beans 6.5 oz
12. Breakfast
2 ounces of
Toast
1 cup of
strawberries
2 eggs
1 cup of milk
Lunch Dinner “Name’s” My
Pyramid Plan
Grains 9 ounces
II
Vegetables 3cups
Fruits 2.5 cups
I
Dairy 3 cups
I
Meats 6.5 ounces
II
Snacks
Crackers ‘n’cheese
Carrots
13. Serving Sizes
• Grains
– Whole: Whole wheat flour,
cracked wheat, oatmeal, whole
cornmeal, brown rice, whole
wheat cereals.
– Refined: white flour, white bread,
white rice, cereals.
– Servings: 1 slice of bread, 1 cup
of cereal, ½ cup of rice, pasta or
cooked cereal
• Vegetables
– All Vegetables
– Potatoes, carrots, tomatoes,
corn, peas, turnips
– Servings: 1 cup raw or cooked, 2
cups leafy
• Fruit
– Any fruit
– Servings: 1 cup juice, ½ cup
dried, 1 cup fresh
• Dairy
– Milk, cheese, milk based
desserts, yogurt
– Servings: 1 cup of milk, 1 ½
ounces of cheese
• Protein
– Meat, fish, beans, nuts/seeds,
peanut butter
– ¼ cup of dry beans, 1 egg, 1
Tablespoon of peanut butter, ½
ounce of nuts or seeds
14. What is your “My Pyramid”
http://www.mypyramid.gov/mypyramid/index.aspx
Editor's Notes
Go to https://www.supertracker.usda.gov/default.aspx Create a profile Profile name first letter of your first name and first three letters of your last name. HNGA Click on My Plan and then click “print page”
Go to https://www.supertracker.usda.gov/default.aspx Create a profile Profile name first letter of your first name and first three letters of your last name. HNGA Click on My Plan and then click “print page”
Evaluate how the United States Department of Agriculture’s Seven Guidelines and the most current Food Pyramid can enhance proper nutritional choice.
