Inside the Food Guide Pyramid

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Grains

Made from cereal grains (such as wheat, oats, barley, cornmeal, rice)

On your graphic organizer, make a list of foods from this group.

Did you remember to include bulgur, popcorn, quinoa, wild rice, couscous, and tortillas?

There are 2 subgroups: whole grains and refined grains

Whole grains contain the bran, germ, and endosperm.

Refined grains contain only the endosperm.

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Grains

• Because some of the nutrients are removed during processing in refined grains, they are less nutritious.

• Most refined grains are enriched, meaning B vitamins and iron are added back.

• FIBER is not added back.

• Refined grains include…

Refined Grains

Grains

• Americans only get about half of the fiber they need per day. Fiber helps with digestion and elimination. (It’s also in fruits, vegetables, and beans.)

• If the first ingredient is enriched wheat flour, it is NOT whole grain.

• Whole grain products will have whole wheat or grain as first ingredient.

• Popcorn, oatmeal, and brown rice are whole grains

Whole Grains

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Grains

• A serving size is 1 ounce or– 1 slice of bread– 1 cup of cereal– ½ cup rice or pasta

• The average person needs 6 ounces of grains per day

• Make half your grains whole!

Tips for making half your grains whole

• Eat cereals with more whole grains than sugar

• Use whole grain flour when baking

• Try whole grain snacks such as rice cakes, whole wheat crackers, whole wheat pizza, and popcorn with little butter and salt added

• Color is NOT an indicator of whole grain

Assessment Prompt

• Ones tell Twos the difference between refined and whole grain

• Twos give Ones examples of refined and whole grain foods

• Write on the pyramid a typical serving of grains and the number of servings needed per day

Vegetables

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Name a rainbow of vegetables.•Red•Orange/Yellow•Green•Purple

You can obtain vitamins and minerals from vegetables by eating fresh, frozen, or canned products. You may also drink 100% vegetable juice.

Vegetables

• Vegetables are classified into 5 categories– Dark Green – bok choy, greens, watercress– Orange – squash, pumpkin, sweet potatoes– Starchy – corn, peas, potatoes, lima beans– Dry beans and peas – lentils, tofu– Others – artichokes, okra, parsnips

Assessment Prompt: How many servings needed? Examples of servings

Vegetables

Vegetables

• A serving size is 1 cup cooked vegetables or juice or 2 cups of leafy greens.

• The average person needs a total of 2.5 cups per day.

• The darker the color, the more nutrients the vegetable has.

• Vary your veggies!

Fruits

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Name a rainbow of fruits

You may eat fresh, frozen, or canned fruits or drink 100% juice. However, it is best to eat whole fruit, rather than obtaining your servings from juice. Look at labels to make sure you’re getting 100% juice when you drink it.

Canned fruit may have added sugar.

Fruits

Fruits

• A serving size is one piece of small fruit, a cup of fruit or juice, or a half cup dried fruit.

• An average person should eat 2 cups of fruit per day.

• Focus on Fruits!

• AP: Servings and Examples

Milk and Dairy

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Name various dairy products. If you don’t like milk, try flavored types, but watch sugar.

Foods with little calcium, like cream, cream cheese, and butter are NOT part of the dairy group.

Choose low-fat dairy products, since fat in dairy is not the best type to obtain in our diets.

Dairy Products

Milk and Dairy

• A serving size is one cups of milk or yogurt or 1 ½ - 2 oz of cheese. A half cup of ice cream is a serving but should be eaten in moderation.

• An average person needs 3 cups of dairy a day.

Milk and Dairy tips

• Try to drink skim or low-fat milk.• If you don’t like dairy products, you can

obtain calcium in other ways. Look for calcium fortified foods like orange juice and cereal; eat soy, some leafy greens, and beans.

• Get your calcium rich foods • AP: 2 foods that are not in dairy group &

what to eat for calcium if don’t like milk

Meat, Beans, Nuts, and Proteins

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Brainstorm meats and proteins. Did you remember dried beans and peas and eggs? What other group could beans be counted in?

Choose lean cuts.

Nuts and fish have healthy fats. Try to eat fish 3-4 times per week.

Groupings include meat (which are heart healthy red meats?), poultry, fish, dry beans and peas, nuts, and eggs.

Meats and Proteins

Meats and Proteins

• A serving of protein includes one egg, 1 tablespoon of peanut butter, ¼ cup beans, a half ounce of nuts, or 1 ounce of meat.

• An average person needs 5.5 ounces of protein a day. (We do obtain protein from other sources besides meat.)

• Go Lean with Protein!

• AP: Servings per day and serving size

Oils

Oils are fats that are liquid at room temperature.

Name a few. Have you heard of canola, sunflower, and olive oil?

Some foods are naturally high in oil – like nuts, olives, some fish, and avocado.

Most saturated fats are solid at room temperature. Limit these fats.

Exercise

• How much is needed daily?

• Adults and teens – 30 minutes a day (moderate) try to obtain vigorous exercise 2-3 times a week

• Children – 60 minutes a day of FUN