The Study of Nutrition
and the Food Guide Pyramid
By: Heather Vaught
• Nutrition- study of nutrients in food and the body
• Diet- foods a person usually eats and drinks
• Food- the carrier of nourishment, substance the body
can take in to make it grow
• Daily Values- Nutrients standards used on food
labels, reflect the needs of an average person (2,000
• Food guide pyramid- a group approach to healthful
nutrition, containing five food groups: breads; fruits;
vegetables; meat & poultry; milk &cheese;
(unofficially, there’s also fats, oils and sweets)
• Nutrition is important to us because each one of us is
growing and developing constantly.
• In order to have a healthy diet, not only is nutrition
important, but exercise is important as well.
• Everyone should exercise at least 30 minutes a day.
• What is a healthy diet?
A healthy diet emphasizes:
o fruits, vegetables, whole grains,
and fat-free or low-fat milk
and milk products
o It includes lean meats, poultry,
fish, beans eggs and nuts
o and is low in saturated fats,
o cholesterol, salt and added sugar.
The 6 basic nutrients of
• The 6 nutrients of basic nutrition:
– Water: regulates body temperature and the means for
nutrients to travel to organs, removes waste, and
protects organs 8 cups daily
– Carbohydrates- provides energy
– Fats- provides energy, hormone-like substances, and
– Proteins- composes muscle, hair, skin, and tissue
– Vitamins- helps body work properly, so you can
grow and develop
– Minerals- creates healthy bones and teeth
• We need these nutrients so that we can
function and live life everyday.
• Without these we could not function
The Food Guide Pyramid
• The Food Guide Pyramid is composed of 6 different categories: (For
***Fill out your Food Guide Pyramid here***
1.) Grains: 6-7 oz. (1/2 should be whole grain)
2.) Vegetables: 2 ½ -3 Cups
3.) Fruits: 1 ½ -2 Cups
4.) Oils and Sweets: 5-6 teaspoons
5.)Dairy: 3 Cups
6.) Meats/Beans/Nuts: 5-6 oz.
Any food made of wheat, rice, oats, cornmeal,
barley or cereal grain
One oz. is equal to:
o 1 slice bread
o ½ c cooked rice, pasta
o *1 c cereal
o *1 large bagel = 4 oz.
o *7 round Ritz crackers
o *1 packet of oatmeal (1/2 c.)
o *1 cup Macaroni = 2 oz.
****Grains are either whole or refined grains. ½ of the grains you eat
should be whole grains.
Whole Grains: contains the bran, germ, and endosperm
Ex.) oatmeal, whole-wheat products, brown rice
Refined grains: have been milled and removes the bran & germ
ex.) white bread, white rice, white flour
Raw, cooked, fresh, frozen, canned or
dried, can be whole, cut-up or mashed
1 cup is equal to:
o 2 c raw or cooked vegetables (leafy veggies)
o ½ c of vegetable juice
o 2 c raw leafy vegetables
o 1 c. chopped broccoli
o 1 c. carrots (sliced, raw, cooked)
o 1 large baked sweet potato
o *1 medium baked potato
o 1 c. dry beans/peas
o 1 large ear of corn (8-9 in. long)
o * 1 large raw tomato
o * 1 cup cooked zucchini
Meat, Poultry, Fish, Dry beans, Eggs and Nuts Group
1 oz. is equal to:
o 1 oz cooked lean meat, poultry, fish
o 1 egg
o *1 tbsp peanut butter
o ½ oz seeds or nuts
o 1 small steak = 3 ½ - 4 oz
o 1 small lean hamburger = 2-3 oz.
o 1 small chicken
breast = 3 oz.
Milk, Yogurt and Cheese Group:
all foods made of milk
One cup is equal to:
o *1 c fat-free milk or yogurt
o 1 ½ oz of fat-free natural cheese
o 1/3 c. shredded cheese
o 1 c. pudding made with milk
Any fruit or 100% fruit juice
1 cups is equals:
o ½ c fresh, frozen, canned fruit
o 1 medium fruit (*apple, *banana, orange)
o ½ c dried fruit (raisins)
o 1 c fruit juice
o 8 large strawberries
o 1 cup grapes
Oils: oils that are high in fats that
don’t come from a plant source
o 1 tbsp mayonnaise = 2 ½ tsp.
o 2 tbsp of light salad dressing = 2 tsp.
o 1 Tbsp of soft margarine = 2 ½ tsp.
o *2 Tbsp. Peanut butter = 4 tsp.
o 1 oz. sunflower seeds = 4 tsp.
So how healthy are you?
• To review:
o You should eat healthy and have a balanced diet
o In order to eat well you should follow the Food
o You should exercise at least 30 minutes a day
o These benefits of eating healthy include:
Prevention of chronic diseases such as:
• Heart disease
• Adult bone loss
Prevention of injuries
Helps the immune system
1. How many Groups are in the Food Guide