1. The FOOD Pyramid Eating Right Every Day by Denise Carroll
2. Eating Right . . . Every Day! Good nutrition is important to good health. This will give your body energy and help you grow. Make “smart” choices from every food group. Eating foods from the Food Guide Pyramid and being physically active will help you grow healthy and strong! Eat a variety of foods. A balanced diet is one that includes all the food groups. We are going to explore the food guide pyramid to learn about the food groups.
3. The Food Guide Pyramid Grains 6 oz. Vegetables Fruits Oils Milk 2 ½ cups 2 cups Eat 3 cups Less Meat & Beans 5 ½ oz.
4. Fruits Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen,
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Dry beans and peas are part of this group as well as the vegetable group. Most meat and poultry choices should be lean or lowfat. Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry. Beef, lamb, pork, chicken, turkey, fish, tuna, crawfish, crabs, shrimp, eggs, beans, nuts, and sunflower seeds are some examples of foods in the meat group. Eat 5 ½ oz. every day.
7. Milk, Yogurt, and Cheese Milk and many foods made from milk are considered part of this food group. Most milk group choices should be fat-free or low-fat. Milk, yogurt, cheese, ice cream, and pudding are some examples of foods in the milk group. Need 3 cups every day.
8. Grain Group Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, popcorn, crackers, pretzels, noodles, and grits are some examples of foods in the grain group. Eat 6 oz. every day.
9. Fats, Oils, and Sweets Oils are fats. Cooking oil, butter, mayonnaise, chips, dips, and salad dressings are some examples of foods in the fat and oil group. Oily foods and fats should be eaten in very small amounts. Sweets have lots of sugar and have no vitamins or nutrients. Sweets and candy are also things you should eat less of. Candy, deserts, and soft drinks are some examples of foods in the sweet group.
10. Snacks When you get hungry between meals, choose a healthy
An adult should follow the ratio consumption of: 60% carbohydrates, 30% fat, and 10% protein. All of these are essential macronutrients for adult bodies as they are a main source of energy. However, it is important to note that the ratios may vary from person to person due to physiological demands (1). Examples of sources of protein are milk, eggs, meat, fish, and nuts. Sources of healthy fat include avocados, peanuts, and soybeans. Carbohydrate sources derive from foods such as bread, pasta, rice, and potatoes.
4. Meat, fish- The meat and fish can be used in the lunch and also dinner but could mostly be used in meat which could be for dinners which
So, consider food items such as room temperature scrambled eggs, chicken, beef, fish, and nut butter like almond and peanut. Consider the spices put into the food and the consistency, depending on how much a person can take.
As much as possible, eat protein with low levels of saturated fat such as fish, chicken, turkey, tofu, egg whites, and low-fat dairy products.
A.) The new Dietary Guidelines for Americans recommends 2.5 cup equivalent per day based on a 2,000 calorie diet and encourages eating from the 5 different subgroups – dark leafy greens, red/orange and yellow, starchy, legumes and others in order to maintain variety and meet nutritional needs. Vegetables can be consumed fresh, frozen, canned, and dried in cooked or raw forms. It is recommended to consume vegetables in their nutrient dense forms and limit salt, butter and creamy sauces. Canned veggies should be low in
Such foods may include beans and other legumes, fruits and vegetables, and whole grains. Remember to drink a sufficient amount of water, too – at least four to six glasses per day.
Nuts, legumes, and seeds: I will make sacks of nuts, legumes, and seeds available at
All grains are okay to eat. Try to choose whole grains, such as whole wheat bread, oatmeal, or brown rice.
Choose nonfat and low-fat healthy foods. Look for the words “nonfat,” “low fat,” or “fat free.”
20) Fruit seeds: Fruit seeds like cucumber, pumpkin, muskmelon, cantaloupe, watermelon, and jackfruit are extremely rich in protein. Of course, like any other grain or seed, they contain a few amounts of carbs as well. For seeds like jackfruit, it’s best to soak them in water and cooking them to have maximum benefits. Watermelon seeds contain essential fats, vitamin B. A cup of watermelon seeds contains close to 30 grams of
Whole wheat, cracked wheat, rye, enriched white, and pita breads. Flour tortillas. Bagels, English muffins. Buns or dinner rolls. Rice cakes. Ready-to-eat unsweetened dry cereals. Unsweetened cooked cereals. Pasta.
1. Cereals: one or two servings per meal in the form of bread, pasta, rice, couscous and others. Preferably whole grain.
Some examples of these types of foods are fruits and vegetables, whole grains, fat-free or low-fat milk, dairy products, lean meat, poultry, fish, beans, eggs, and nuts. There are some foods that are a little bit higher in calories, fat, and added sugars, which could be consumed on a less frequent basis. Foods highest in fat, added sugars and calories are often low in nutrients and therefore should only be eaten once in a while, such as special occasions in small portions. Some examples of these types of foods are fried vegetables, fruits canned in heavy syrup, doughnuts, sweet rolls, whole milk, untrimmed beef, cookies, pies, and sodas.
Your diet should consist of fresh fruit, leafy green vegetables, nuts, seeds, fish, poultry, turkey, lean beef, and whole grains. Spinach, kale, chia seeds, white beans, and bok choy are high in calcium and other nutrients, so consume them regularly. Choose fat free and low fat dairy over whole versions, replace sugar with stevia, and eat small, frequent meals throughout the