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KEY TERMS

NutrientsWhole grainRefined grains

NUTRITION

Nutrients are chemical substances in food that help maintain the body

Some nutrients supply energy to the body

Some nutrients provide the building blocks for the body’s cells and tissues, such as kin, bones, and muscles

Some nutrients are necessary for the chemical reactions that take place in the body

NUTRIENTS

The food people eat has a major impact on their health

The U.S. Department of Agriculture and the U.S. Department of Health and Human Services have developed guidelines for healthy eating

HEALTHY DIETS

For a healthy diet, a person must eat a variety of foods A healthy diet also includes all the nutrients a person

needs to stay healthy To help people make wise choices, the Food Guide

Pyramid was developed The Food Guide Pyramid is a diagram that organizes

food into groups that have similar nutrients It then recommends how many servings one should

eat from each group each day

THE FOOD PYRAMID

THE FOOD GUIDE PYRAMID

IN WITH THE NEW: MY PLATE

GRAINS

6 ounces each day Make half your grains whole Any food made from wheat, rice, oats,

cornmeal, barley or another cereal grain is a grain product.

Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.

Grains are divided into 2 subgroups:•whole grains• refined grains.

GRAINS

Whole grains contain the entire grain kernel ― the bran, germ, and endosperm.

Examples include: •whole-wheat flour •bulgur (cracked wheat) • oatmeal •whole cornmeal •brown rice

GRAINS

Refined grains have been milled, a process that removes the bran and germ.

This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins.

Some examples of refined grain products are: •white flour • degermed cornmeal •white bread •white rice

GRAINS

Whole grains:

• brown rice

• buckwheat

• bulgur (cracked wheat)

• oatmeal

• popcorn

• Ready-to-eat breakfast cereals:

• whole wheat cereal flakes

• whole grain barley

• whole grain cornmeal

• whole rye

• whole wheat bread

• whole wheat crackers

• whole wheat pasta

• whole wheat sandwich buns and rolls

• whole wheat

tortillas

• wild rice

Refined grains:

• cornbread

• corn tortillas

• couscous

• crackers

• flour tortillas

• grits

• noodles

Pasta:

• spaghetti

• macaroni

• pitas

• pretzels

Ready-to-eat breakfast cereals:

• corn flakes

• white bread

• white sandwich buns and rolls

• white rice

Some commonly eaten grain products are:

VEGETABLES

2 ½ cups per day Any vegetable or 100% vegetable juice counts as a

member of the Vegetable Group. Vegetables may be:• Raw• Cooked• Fresh • Frozen• Canned• Dried/dehydrated•May be whole, cut-up, or mashed

VEGETABLES

Dark green vegetables• broccoli • collard greens• dark green

leafy lettuce• mustard greens• romaine lettuce• spinach• turnip greens

Red & orange vegetables• acorn squash• butternut

squash• carrots• pumpkin• red peppers• sweet potatoes• tomatoes• tomato juice

Starchy vegetables• corn• black-eyed

peas (not dry)• green bananas• green peas• green lima

beans• plantains• potatoes

Beans and peas• black beans• black-eyed

peas)• kidney beans• lentils• navy beans• pinto beans• soy beans• split peas• white beans

Other vegetables• artichokes• asparagus• brussel sprouts• cabbage• cauliflower• celery• cucumbers• eggplant• green beans• green peppers• Iceberg lettuce• mushrooms• okra• onions• turnips

Vegetables are organized into 5 subgroups, based on their nutrient content.

Some commonly eaten vegetables in each subgroup are:

FRUITS

1 ½ cups per day Any fruit or 100% fruit juice counts as part of the

Fruit Group. Fruits may be: Fresh Canned Frozen Dried may be whole, cut-up, or pureed

FRUITS

• Apples

• Apricots

• Bananas

• Nectarines

• Oranges

• Peaches

• Pears

• Papaya

• Pineapple

• Plums

• Prunes

• Raisins

• Tangerines

• Cherries

• Grapefruit

• Grapes

• Kiwi fruit

• Lemons

• Limes

• Mangoes

Berries:

• strawberries

• blueberries

• raspberries

Melons:

• cantaloupe

• honeydew

• watermelon

Mixed fruits:

• fruit cocktail

100% Fruit juice:

• orange

• apple

• grape

• grapefruit

Some commonly eaten fruits are:

MILK, YOGURT & CHEESE

3 cups per day All fluid milk products and many foods made from milk

are considered part of this food group. Most Dairy Group choices should be fat-free or low-fat. Foods made from milk that retain their calcium

content are part of the group. Foods made from milk that have little to no calcium,

such as cream cheese, cream, and butter, are not. Calcium-fortified soymilk (soy beverage) is also part of

the Dairy Group.

MILK, YOGURT & CHEESE

Choose fat-free or low-fat milk, yogurt, and cheese. If sweetened milk products are chosen (flavored milk,

yogurt, drinkable yogurt, desserts), the added sugars also count against your maximum limit for "empty calories”

For those who are lactose intolerant, smaller portions (such as 4 fluid ounces of milk) may be well tolerated.

Calcium-fortified foods and beverages such as cereals, orange juice, or rice or almond beverages may provide calcium, but may not provide the other nutrients found in dairy products.

MILK, YOGURT & CHEESE

Milk

all fluid milk:

fat-free (skim)

low fat (1%)

reduced fat (2%)

whole milk

Flavored milks:

chocolate

strawberry

lactose-reduced milks

lactose-free milks

Milk-based desserts

puddings

ice milk

frozen yogurt

ice cream

Calcium-fortified soymilk

(soy beverage)

Cheese

Hard natural cheeses:

cheddar

mozzarella

Swiss

Parmesan

Soft cheeses:

ricotta

cottage cheese

Processed cheeses:

American

Yogurt

All yogurt:

fat-free

low fat

reduced fat

whole milk yogurt

Some commonly eaten choices in the Dairy Group are:

MEAT & BEANS

5 ounces per day All foods made from meat, poultry, seafood, beans and

peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group.

Beans and peas are also part of the Vegetable Group. Select a variety of protein foods to improve nutrient

intake and health benefits, including at least 8 ounces of cooked seafood per week.

Meat and poultry choices should be lean or low-fat.

MEAT & BEANS

MeatsLean cuts of:• beef• ham• lamb• porkGame meats:• bison• rabbit• venisonLean ground meats:• beef• pork• lambLean luncheon or deli meats

Organ meats:• liver• gibletsPoultry• chicken• duck

• goose• turkey• ground chicken

and turkeyEggs• chicken eggs• duck eggsBeans and peas• black beans• black-eyed peas• lima beans

(mature)• navy beans• pinto beansProcessed soy products:• tofu • white beans• bean burgers• veggie burgers• texturized

vegetable• protein (TVP)

Nuts and seeds• almonds• cashews• mixed nuts• peanuts• peanut butter• pecans• pistachios• pumpkin seeds• sesame seeds• sunflower seeds• walnutsSeafood• Finfish such as:• catfish• flounder• halibut• mackerel• salmon• sea bass• snapper• swordfish• trout

• tuna

Shellfish such as:• clams• crab• lobster• mussels• octopus• oysters• scallops• squid (calamari)• shrimpCanned fish such as:• anchovies• clams• tuna• sardines

Some commonly eaten choices in the Protein Foods Group, with selection tips, are:

FATS, OILS, & SWEETS

Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking.

Oils come from many different plants and from fish. Oils are NOT a food group, but they provide essential nutrients. Therefore, oils are included in USDA food patterns. Some common oils are:

• canola oil • corn oil • cottonseed oil • olive oil • safflower oil • soybean oil • sunflower oil

FATS, OILS, & SWEETS

Some oils are used mainly as flavorings, such as walnut oil and sesame oil.

A number of foods are naturally high in oils, like: • nuts • olives • some fish • avocados

Foods that are mainly oil include mayonnaise, certain salad dressings, and soft (tub or squeeze) margarine with no trans fats.

FATS, OILS, & SWEETS A few plant oils, however, including coconut oil, palm oil, and palm kernel oil,

are high in saturated fats and for nutritional purposes should be considered to be solid fats.

Solid fats are fats that are solid at room temperature, like butter and shortening.

Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation.

Some common solid fats are:• butter • milk fat • beef fat (tallow, suet) • chicken fat • pork fat (lard) • stick margarine • shortening • partially hydrogenated oil

DIETARY GUIDELINES FOR AMERICANS

Aim for Fitness

• Aim for a healthy weight

• Be physically active each day

Build a Healthy Base

• Let the Pyramid guide your food choices

• Choose a variety of grains daily, especially whole grains

• Choose a variety of fruits and vegetables daily

• Keep food safe to eat

Choose Sensibly

• Choose a diet that is low in saturated fat and cholesterol and moderate in total fat

• Choose beverages and foods to moderate your intake of sugars

• Choose and prepare foods with less salt

The Dietary Guidelines for Americans were then developed The guidelines suggest actions to promote health

EATING OUT

People who eat in commercial restaurants have a wide choice of what to eat• You can eat one meal in a restaurant, and the rest of the

meals at home• you can eat all your meals at restaurants• You can eat all your meals at home

For this reason, restaurants are concerned with taste and appearance

However, restaurants do try to provide offerings from each part of the Food Guide Pyramid

EATING OUT: MCDONALD’S

Fats, Oils, & Sweets

Milk, Yogurt, & Cheese

Vegetable

Bread, Cereal, Rice & Pasta

Meat, Poultry, Fish, Dry Beans, Eggs, & Nuts

Fruit

INSTITUTIONAL FOODSERVICES

Institutional foodservices are much more concerned with nutrition

In many cases, people who eat in institutional foodservices have no choice in where to eat

For example:• People in hospitals• Soldiers in the armed services• People in prison facilities

Therefore, institutional foodservices pay close attention to the nutritional content of each meal they serve

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