food guide Pyramids A graphic representation of the structure of a food chain, depicted as a pyramid having a broad base formed by producers and tapering to a point formed by end consumers

3. • A graphic representation of the structure of a food chain, depicted
as a pyramid having a broad base formed by producers and
tapering to a point formed by end consumers.
OR
• A food pyramid is defined as graphic representation of the food
chain structure, which is used to show various forms predatory
relationships. It can also be seen as a nutritional diagram that
shows the principles of good nutrition.

5. • The government, as well as many health and nutrition groups,
wants to give people the information they need to make healthy
food choices.
• In 1992, the USDA (United States Department of
Agriculture) adopted the nutritional guide that was created at Tufts
University. It is in the shape of a pyramid, to help people remember
what food to eat.

7. • One problem was that there was no difference made between whole
grains and refined grains or between saturated and unsaturated fats. While
it might be good to have some olive oil, for example, eating food made with
shortening isn't a good idea.
• Another problem with the pyramid was that in some cases the servings
mentioned were supposed to be a maximum (like for the meat group) but in
other cases they were supposed to be a minimum (like for the fruit group).
• Finally, the food pyramid didn't show the importance of exercise.

8. • There was also some discussion about the fact that it was the U.S.
Department of Agriculture, and not the U.S. Department of Health
and Human Services that made the pyramid.
• Some people said the number of servings of fruits and vegetables,
for example, was higher than the number used by the World Health
Organization, and maybe it was because the USDA wanted people
to eat more of those products for business reasons instead of
health reasons.

10. • Faculty members at the Harvard
School of Public Health made
an alternate pyramid, which they
called the Healthy Eating Pyramid.
It includes more information based
on all the research on nutrition that
has taken place in the last fifteen
years.

12. Whole Grains. Bread cereal pasta and rice.
Healthy Fats and Oils Vegetables FRUITS
Nuts, Seeds, Beans, and Tofu:
Milk, Yogurt, and Cheese
Fish, Poultry, and Eggs:
Red
Meat, Butter;
Vitamin D/Calcium
Supplements

13. • This is an important group in the Pyramid,
because it provides carbohydrates, the primary
source of fuel for the body.
• The Pyramid separates grains into two groups:
Whole grains,
Refined grains

14. • which contain the entire grain bran, germ, and endosperm.
• Whole grains also contain the fiber and B vitamins that make
this food group so rich nutritionally.
• Whole grains are either single foods, such as brown rice and
popcorn, or ingredients in products, such as buckwheat in
pancakes or whole wheat in bread.

15. • in which the bran and germ are removed.
• Refined grains lose the fiber, iron, and many of the B vitamins
in the grain.
• certain B vitamins and iron have been added back in to make
them more nutritionally adequate.

16. 1 slice of bread
1 cup of ready-to-eat cereal
1/2 cup of cooked rice, pasta,
5 crackers

17. • There are essential fatty acids that we can’t get anyplace
but from our diets. For heart health, the majority of fat
choices come from the monounsaturated fats such as
 canola oil,
 olive oil,
 olives,
 nuts
 seeds,
 peanut butter

19.  1 teaspoon of oil
 1 teaspoon of a soft margarine
 1 teaspoon of mayonnaise
 1 Tablespoon of salad dressing
 4 large olives
 1/2 Tablespoon of peanut butter
 1 oz. of nuts or seeds = 3 teaspoons of oil

20. Vegetables are a terrific source of vitamins and minerals,
particularly when you try to add as much color as possible to your
plate. Vegetables are also high in fiber.
Women are encouraged to get 2 and 1/2 cups per day of
vegetables; men are encouraged to get 3.

21. • The Pyramid breaks vegetables into five different categories.
I. Dark Green Leafy Vegetables
II. Orange Vegetables
III. Starchy Vegetables
IV. Dried Beans and peas
V. Other Vegetables

22. • 1 cup of raw broccoli
• 2 cups of raw spinach or 1 cup of cooked spinach
• 2 cups of dark green lettuce

23. • 1 cup of raw or cooked carrots
• 1 cup mashed or 1 large baked sweet potato
• 1 cup cooked butternut squash

24. • 1 cup of corn
• 1 cup of peas
• 1 medium, 3-inch potato

25. • 1 cup of chickpeas, black beans, kidney beans,
• 1 cup of lentils

26. • 1 cup of cauliflower, green beans, or cabbage
• 1 cup of chopped tomato

27. • Fruits, like vegetables, are rich in fiber, vitamins, and minerals.
They are also an excellent source of carbohydrate.
• Both men and women are encouraged to have 2 cups per day.

28. • 1 small apple
• 1 large banana
• 1 cup of melon
• 1 cup of berries

29. • 1 cup of grapes
• 1 medium grapefruit
• 1 large orange, peach, or pear
• 8 oz. of 100% fruit juice

30. • These plant foods are excellent sources of protein, fiber,
vitamins, and minerals.
• Beans include black beans, navy beans, and other beans
that are usually sold dried.

32. • This food group is the most dependable source of calcium in
your diet.
• Adequate intake of calcium during adolescence and early
adulthood increases the likelihood of optimal bone density
for both men and women,
• offering protection against osteoporosis and bone fractures.

33. • Examples of a 1 cup serving include:
• 1 cup of milk or yogurt
• 1 1/2 to 2 oz. of cheese

34. • 1 1/2 cups of ice cream
• 1 cup of pudding

35. • These foods are also important sources of proteins and fish is
rich source of vitamin E.

36. • Chicken are also good sources of
protein and can be low in saturated
fat.
• An egg is a much better breakfast
than a doughnut(Methi Pori) cooked
in an oil rich in trans fats or a
bagel( Khamiri Roti) made from
refined flour. Egg whites, are very
high in protein
• A wealth of research suggests that
eating fish can reduce the risk of
heart disease, since fish is rich in
heart-healthyomega-3 fats.

37. • Building bone and keeping it strong takes calcium, vitamin D,
exercise.
• most people need more vitamin D than they can get from
drinking three glasses of milk—and they need less calcium than
three glasses of milk provide.
• Though there are some health benefits from modest dairy
intake, high dairy intakes are associated with increased risk of
fatal prostate and maybe ovarian cancers.

38. • If you enjoy dairy foods, stick to one to two servings a day;
you may also need to take a multivitamin or vitamin D
supplement to get enough vitamin D.
• If you don’t like dairy products, taking a vitamin D and
calcium supplement (or taking the right multivitamin)

39. • These foods sit at the top of the
Healthy Eating Pyramid because
they contain lots of saturated fat.

40. • Processed meats, such as bacon, hot dogs, and deli meats are
also very high in added sodium.
• Eating a lot of red meat and processed meat has been linked to
increased risk of heart disease, diabetes, and colon cancer.
• it’s best to avoid processed meat, and to limit red meat to no more
than twice a week.

41. • the Healthy Eating Plate as a blueprint for a typical meal, for
yourself and your family.
• It’s similar in concept to MyPlate, with colorful quadrants
reserved for vegetables (green), fruits (red), protein (orange),
and grains (brown).

43. • These two related elements strongly influence
your chances of staying healthy.
• They also affect what you eat and how your food
affects you.

44. • If you burn as many calories as you take in each day, there’s
nothing left over for storage in fat cells, and weight remains the
same.
• Eat more than you burn, though, and you end up adding fat
and pounds.
• Regular exercise can help you control your weight, and it is a
key part of any weight-loss effort.

46. • The food pyramid consists of grains, fruits, vegetables, milk,
meat & beans, oils, and physical activity.

47. • The pyramid advises people to eat mostly fruits and vegetables,
dairy, lean meats and to eat small amounts of sweets.
• The pyramid encourages people to get at least 30 minutes of
moderately intense activity most days of the week.

48. • The Pyramid reflects the Dietary Guidelines, and provides
suggestions that ensure that people are eating within their
caloric ranges and are getting the nutrients that their body
needs to function well.
• Follow the guidelines and help prevent chronic diseases and
conditions such as hypertension, obesity and diabetes.
• Food suggestions are mainly low in cholesterol, trans fats and
saturated fat, while being high in vitamins, fiber and minerals.

49. • The Pyramid is available on the USDA's website.
• Create a personalized account that will guide you through the
Pyramid and make suggestions based on your personal needs.
• The site provides tips for making healthy choices, menus,
examples of the food groups and advice on how to adhere to the
Pyramid's guidelines.

50. • The Pyramid guidelines are for healthy persons.
• People with chronic conditions such as diabetes or cancer
should talk to their doctor about making a personalized nutrition
plan.
• People with anemia and other mineral or nutrient deficiencies
should talk to their doctor before adjusting their diets.
• Talk to your doctor before starting an exercise routine if you
have asthma, osteoporosis, heart disease or are obese.