My Pyramid

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My Pyramid
STEPS TO A HEALTHIER YOU
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5 Basic food groups

• Grains 6 ounces (oz)
• Vegetables 2 ½ Cups
• Fruits 2 cups
• Dairy 3 cups
• Protein 5 ½ oz

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Grains - 6oz

• 2 types
• Whole Grain Contains the entire kernel. For
  example, whole wheat flour, bulgur wheat,
  oatmeal.
• Refined grains have been milled, this gives
  grains a finer texture and longer shelf life but
  it removes minerals and vitamins. For example,
  White flour, white bread, white rice.

Of the 6 oz. of grains recommended, 3 oz should
come from whole grains.
Just because the food is labeled with the words
multi-grain, stone-ground, 100 wheat or
bran, it doesnt mean that it is a whole grain
product! Always check the ingredients list.
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Benefits of eating whole Grain foods

• Reduces the risk of coronary heart disease
• Reduces constipation
• Helps manage weight
• Prevents some birth defects in fetal development

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What counts as an ounce?

• 1 Slice of Bread
• 1 Cup of cold Cereal
• ½ Cup of cooked rice, pasta or cooked cereal

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Vegetables - 2½ cups

• Any Vegetable or 100 vegetable juice counts as a
  member of the vegetable group
• Vegetables can be raw, cooked, fresh, frozen,
  canned, dried or dehydrated
• They can be eaten whole, cut-up, mashed or pureed

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5 Sub-groups of Vegetables

1. Dark Green- bok choy, broccoli, collard greens,
   dark green leafy lettuce, kale, romaine lettuce,
   spinach, turnip greens, and watercress.
2. Orange acorn squash, carrots, butternut squash,
   pumpkin and sweet potatoes.
3. Dry Beans and Peas- Black beans, black-eyed peas,
   chick peas, kidney beans, lima beans, navy beans,
   split peas, and soy beans.
4. Starchy corn, green peas, green lima beans and
   potatoes.
5. Other- Asparagus, artichokes, bean sprouts,
   beets, green/wax beans, iceberg lettuce, Brussels
   sprouts, cabbage, cauliflower, celery, onions,
   cucumbers, bell peppers, mushrooms, tomato,
   zucchini, and summer squash, garlic, eggplant.

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The Amount YOU need

• Children
• 2-3 years old1 Cup
• 4-8 years old..1 ½ Cups
• Girls
• 9-13 years old.2 Cups
• 14-18 years old...2 ½ Cups
• Boys
• 9-13 years old..2 ½ Cups
• 14-18 years old.3 Cups

• Women
• 19-50 years old.. 2 ½ Cups
• 50 2 Cups
• Men
• 19-50 years old3 Cups
• 50 2 ½ Cups

The amount you eat depends on age, gender and
level of physical activity.
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Benefits of eating Vegetables

• Reduces risk of stroke, type II Diabetes
• Reduces the risk of coronary heart disease and
  kidney stones
• Decreases high blood pressure and bone loss
• Protects against some cancers. (mouth, stomach
  and colon-rectal)

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Best Vegetables

• Fresh and those that are in season
• Stock up on freshly frozen
• Buy easy to prepare portions

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Fruits 2 cups

• Any fruit or 100 fruit juice counts as part of
  the fruit group.
• They can be fresh and in season, canned, whole,
  dried or dehydrated, cut up or pureed.
• Some examples of fruit range from apples to
  berries, and tangerines to raisins. Coconut
  fruit,
• nut and seed

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The Amount YOU need

• Children
• 2-3 years old1 Cup
• 4-8 years old..1 ½ Cups
• Girls
• 9-13 years old.1 ½ Cups
• 14-18 years old...1 ½ Cups
• Boys
• 9-13 years old..1 ½ Cups
• 14-18 years old.2 Cups

• Women
• 19-50 years old.. 2 Cups
• 51 1 ½ Cups
• Men
• 19 years old2 Cups

The amount you eat depends on age, gender and
level of physical activity.
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What counts as a Cup of Fruit?

• 1 small or ½ large apple
• 32 seedless grapes
• 1 large orange
• 8 large strawberries
• 3 medium or 2 large plums
• 1 small wedge (1 thick) watermelon

All other servings would be measured in cups
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Benefits of eating Fruit

• Reduced risk of stroke, type II diabetes
• Reduced risk of kidney stones
• Fruits that contain fiber-reduce coronary heart
  disease

• Like vegetables, Fruit are best
• When in season
• Freshly frozen

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Dairy 3 cups

• Fluid milk and many foods made from milk are
  considered part of the dairy group. Foods that
  retain calcium are part of this group while foods
  made from milk that have little or no calcium
  such as cream cheese, sour cream, whipped cream ,
  margarine, and butter, are not.

• All Fluid milk, flavored milk, lactose reduced
  milk, pudding made from milk, yogurt, ice cream
  and cheese.

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The Amount YOU need

• Children
• 2-3 years old2 Cups
• 4-8 years old...2 Cups
• Girls
• 9-18 years old...3 Cups
• Boys
• 9-18 years old.3 Cups

• Women
• 19 years old3 Cups
• Men
• 19 years old3 Cups

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What counts as a cup of Dairy?

• Milk 1 ½ pint container
• Yogurt 8 oz container
• Cheese 2 Slices (American)
• Ice Cream 1 ½ cups (1 scoop 1/3 cup of milk)

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Benefits of Dairy

• Build strong bones, teeth and muscles
• Reduces risk of osteoporosis
• Build bone mass

• Once we pass adolescence, our bodies can no
  longer store calcium. If we fail to take in the
  amount our bodies need daily, the body will start
  to take the stored calcium in our bones. That
  calcium can not be replaced.

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Protein 5 ½ oz

• Foods made from meat, poultry, fish, dry beans or
  peas, eggs, nuts, and seeds. Dry beans and peas
  are part of this group as well as the vegetable
  group
• Meat and poultry choices should be lean or
  low-fat. Fish, nuts and seeds contain healthy
  oils, so choose these foods frequently instead of
  meat and poultry.

• Beef, pork, lamb, chicken, turkey, duck, goose,
  rabbit, eggs, soy, beans, peas, veggie burgers,
  almonds, cashews, peanuts, cod fish, tuna,
  salmon, calamari, octopus, pumpkin seeds,
  walnuts, sunflower seeds and sesame seeds.

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The Amount YOU need

• Children
• 2-3 years old..2 oz
• 4-8 years old...3-4 oz
• Girls
• 9-18 years old....5 oz
• Boys
• 9-13 years old..5 ½ oz
• 14-18 years old.6 oz

• Women
• 19-30 years old..5 ½ oz
• 31 5 oz
• Men
• 19-30 years old6 ½ oz
• 31-50 years old.6 oz
• 51 .5 ½ oz

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What counts as an Ounce of Protein?

• 1 Egg
• ½ oz of nuts or seeds
• ¼ cup of cooked dry peas
• 2 tbs. hummus

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Benefits of Protein?

• Protein
• Building Blocks for bones, muscles
• Building blocks for skin, enzymes, hormones, and
  vitamins

• Choose lean meats, boneless, skinless and remove
  the skin before cooking.
• Choose a variety of these foods to eat
• The greatest problem with meats is the chance of
  combining raw, cooked and ready-to-eat foods.
• Prevent cross-contamination by cleaning cutting
  boards and knives when handling these different
  food. Avoid raw or partially-cooked or under
  cooked meat, poultry and seafood.