the FOOD Pyramid

Steps to a healthier you

The Food PyramidSteps to a healthier you

GRAINS VEGETABLES FRUITS OILS MILK MEAT &

BEANS

GrainsMake half of your grains whole

6 oz a day 1 oz =

• 1 slice of bread• 1 cup of breakfast cereal• ½ cup cooked rice or pasta

Three are Key!

Grains Benefits of eating at least 3

servings of Whole Grains• Reduces risk for:

• Stroke • Type 2 Diabetes• Heart Disease• Colorectal Cancer• Inflammatory disease

• And may help with weight management.

Grains Substitute whole grain products

for refined products. Substitute whole wheat or oat

flour for up to half the flour in pancake, waffle, muffin, cookies or other flour based recipes.

Popcorn, a whole grain, can be a healthy snack with little or no added salt and butter

VegetablesVary your veggies

2 ½ servings a day 1 serving =

• 1 cup raw leafy veggies.• ½ cup raw, cooked, or chopped

veggies.• ¾ cup 100% Vegetable Juice

(6oz)• ½ cup salsa or tomato sauce

Vegetables Benefits of vegetables:

• May reduce the risk of• Stroke• Cardiovascular Disease• Type 2 Diabetes• Certain Cancers• Coronary Heart Disease• Kidney Stones• Bone Loss

Eating Vegetables that are low in calories instead of some other high calorie food may be useful in lowering calorie intake.

Vegetables Buy vegetables in season. Stock up on frozen vegetables. Use microwave to quickly “zap”

vegetables. Plan meals around a vegetable dish. Include a green salad with dinner. Shred carrots or zucchini into

meatloaf, casseroles, quick breads, or muffins.

Mix lots of veggies into omelets, pasta sauce, lasagna, or pizza.

FruitsFocus on fruits

2 Servings a day 1 serving =

• 1 medium piece of fruit (apple, banana, orange)

• ½ cup chopped, cooked, or canned fruit (including berries and grapes)

• ¼ cup dried fruit• ¾ cup 100% fruit juice (6 oz)

Fruits Benefits of vegetables:

• May reduce the risk of• Stroke• Cardiovascular Disease• Type 2 Diabetes• Certain Cancers• Coronary Heart Disease• Kidney Stones• Bone Loss

Eating fruits that are low in calories instead of some other high calorie food may be useful in lowering calorie intake.

Fruits Buy fruit in season. Place fruit on table for easy access. Have fruit for dessert. Mix fruit in cereal, oatmeal, breads,

pancakes, waffles, cookies, yogurt, ice cream, or smoothies.

Mix it with protein for a satisfying snack.

OilsKnow your fats

Replace bad fat with good fat.• Saturated Fat: <10% of total calories• Trans Fat: 0!• Monounsaturated and Polyunsaturated:

Age Male Female19-30 7 tsp 6 tsp31+ 6 tsp 5 tsp

Four Types of Fat

Saturated Monounsaturated

Polyunsaturated Trans

cheesewhole milkdark chocolatebutterice cream fatty meatscoconut milklard

olive oilcanola oilpeanut butteralmondsnutsavocadossesame seedspumpkin seeds

safflower oilcorn oilsunflower oilsoybean oilcornfishwalnuts

margarinevegetable shorteningany deep-fried foodsFrench friesmost bakery goodsanything made with shortening or partially hydrogenated vegetable oil

Oils Benefits of MUFA and PUFA

• Bad Cholesterol (LDL) goes down• Good Cholesterol (HDL) goes up• Total Cholesterol can drop by as much as 6%• Which translates into a 12-44% decrease in risk

for heart disease and stroke.

Oils Use olive oil in baking, grilling, roasting, or sautéing. Use olive oil in salads, soups, stew, dipping sauce for

breads, and pasta. Use olive oil in pancake and waffle batter. Slice avocados into a salad or sandwich. Eat fish such as salmon, trout, or herring at lead twice

a week. Snack on trail mix

MilkGet your calcium rich foods

3 cups a day 1 cup equals=

• 1 cup milk• 1 cup yogurt• 1-1.5 oz cheese (3-4 cheese cubes)• 1 ½ cups ice cream• 2 cups cottage cheese• 1 cup frozen yogurt

Milk Benefits of Dairy

• Help build and maintain bone mass which reduces risk of osteoporosis.

• High in Calcium which is used to build bones and teeth and maintain bone mass.

• High in Potassium which helps maintain a healthy blood pressure.

• High in Vitamin D which• Maintains proper levels of calcium• May ward off Type II diabetes, cancer,

and gum disease.

Milk Make a dip for fruit or veggies from yogurt Make fruit-yogurt smoothies. Top baked potatoes with low fat sour cream and low

fat cheese. Add fat free milk instead of water to oatmeal and hot

cereals. Include milk as a beverage at meals. Use fat free milk when making condensed cream

soups. Have low fat or fat free yogurt as a snack.

Meat and BeansGo lean on protein

5 ½ oz a day 1 serving=

• 1 Tablespoon of peanut butter• ¼ cup dry beans• 1 egg• 30 peanuts• 24 almonds

3 oz of meat, fish, or poultry= deck of cards

Meat and Beans Benefits of Meat and Beans

• Building blocks for bones, muscles, cartilage, skin, blood, enzymes, and hormones.

• High in essential vitamins and minerals which have antioxidant properties, carry oxygen to the blood, help the immune system function properly, help release energy from muscles, etc.

Meat and BeansGo lean on protein

Choose lean ground beef (should be > 90% lean) Choose the leanest meats such as chicken, turkey, or

buffalo. Trim all fat and remove skin. Broil, grill, or roast meat. Chose fish such as salmon, trout, and herring. Choose dry beans or peas as a main dish or snack

such as hummus. Eat nuts as a snack or sprinkle on salads, stir fry, or

desserts.

Physical ActivityStrive for 60 minutes or more per day

What is physical activity? Discuss moderate vs. vigorous activity. Solicit class feedback for examples of moderate and

vigorous activities.

Eat Well and Stay Healthy! Encourage children to use the MyPyramid Worksheet,

for a week, and to eat their favorite foods in each group to meet their daily requirements.

Download the worksheet here: MyPyramid Worksheet. Discuss their findings at the end of the week. How might each child eat more healthfully?

Conclusion Summarize the health benefits of each food group. Encourage children to do research on any new finding

about food and health. Encourage children to continue keeping a food diary. Encourage children to strive for 60 minutes or more of

physical activity every day. Ask your school nurse or doctor to visit the class to

share facts about food and health on an ongoing basis.