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Food Pyramid


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Food Pyramid

  1. 1. Alyssa Bolante Reference: Food Pyramid
  2. 2. MyPyramid’s Basic Messages <ul><li>2,000 Calorie Diet </li></ul><ul><li>Everyday </li></ul><ul><li>Grains- 6 oz. </li></ul><ul><li>Vegetables- 2 ½ cups </li></ul><ul><li>Fruits- 2 cups </li></ul><ul><li>Milk- 3 cups </li></ul><ul><li>Meat & Beans- 5 ½ oz. </li></ul>
  3. 3. Grains- 6 oz. <ul><li>At least 3 oz. of whole grain cereals, breads, crackers, rice, or pasta </li></ul><ul><li>Examples 1 oz.: </li></ul><ul><li>1 slice of bread </li></ul><ul><li>1 cup of breakfast cereal </li></ul><ul><li>½ cup of cooked rice, cereal, or pasta </li></ul>
  4. 4. Vegetables- 2 ½ cups <ul><li>Eat More: </li></ul><ul><li>Dark-green veggies like broccoli, spinach, and other dark leafy greens </li></ul><ul><li>Orange vegetables like carrots and sweet potatoes </li></ul><ul><li>Dry beans and peas like pinto beans, kidney beans, and lentils </li></ul>
  5. 5. Fruits- 2 cups <ul><li>Eat a variety of fruit </li></ul><ul><li>Choose fresh, frozen, or dried fruit </li></ul><ul><li>Go easy on fruit juices </li></ul>
  6. 6. Milk- 3 cups <ul><li>Go low-fat or fat-free when you choose milk, yogurt, and other milk products </li></ul><ul><li>If you don’t or can’t consume milk, choose lactose-free products or other calcium sources such as fortified food and beverages </li></ul>
  7. 7. Meat & Beans- 5 ½ oz. <ul><li>Choose low-fat or lean meats and poultry </li></ul><ul><li>Bake it, broil it, or grill it </li></ul><ul><li>Vary your protein routine- choose more fish, beans, peas, nuts, and seeds </li></ul>
  8. 8. Balance Between Food and Physical Activity <ul><li>Be sure to stay within your daily calorie needs </li></ul><ul><li>Be physically active for at least 30 minutes most days of the week </li></ul>
  9. 9. Balance Between Food and Physical Activity <ul><li>About 60 minutes a day of physical activity may be needed to prevent weight gain </li></ul><ul><li>For sustaining weight loss, at least 60 to 90 minutes a day of physical activity may be required </li></ul>
  10. 10. Limit your fats, sugars, and salt (sodium) <ul><li>Make most of your fat sources, from fish, nuts, and vegetable oils </li></ul><ul><li>Limit solid fats like butter, margarine, shortening, and lard, as well as food that contain these </li></ul>
  11. 11. Limit your fats, sugars, and salt (sodium) <ul><li>Check the Nutrition Facts label to keep saturated fats, trans fats, and sodium low </li></ul><ul><li>Choose food and beverages low in added sugars. Added sugars contribute calories with few, if any nutrients </li></ul>
  12. 12. Anatomy of MyPyramid <ul><li>Activity </li></ul><ul><li>Moderation </li></ul><ul><li>Personalization </li></ul><ul><li>Proportionality </li></ul><ul><li>Variety </li></ul><ul><li>Gradual Improvement </li></ul>
  13. 13. 10 Tips to Cut Back on Sweets <ul><li>1. Serve small portions </li></ul><ul><li>2. Skip the soda </li></ul><ul><li>3. Use the check-out lane that does not display candy </li></ul><ul><li>4. Choose not to offer sweets as rewards </li></ul><ul><li>5. Offer fruit for dessert </li></ul><ul><li>6. Make food fun </li></ul><ul><li>7. Encourage children to invent new snacks </li></ul><ul><li>8. Name a food your child helps make </li></ul><ul><li>9. Play with food </li></ul><ul><li>10. If meals are not eaten, kids do not need “extras” </li></ul>
  14. 14. References <ul><li>United States Department of Agriculture. (2005, April). Retrieved from </li></ul>