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Food Guide Pyramid
The Food Guide Pyramid is one way for people to understand how to eat healthy. A rainbow of colored, vertical stripes represents the five food groups plus fats and oils. Here's what the colors stand for:
• orange — grains
• green — vegetables
• red — fruits
• yellow — fats and oils
• blue — milk and dairy products
• purple — meat, beans, fish, and nuts
To stay healthy we need to follow the next few things from the Pyramid:
• Eat a variety of foods.
• Eat less of some foods, and more of others. (it depends of the size of the spikes of the Pyramid)
• Exercise (Be physically active for at least 60 minutes every day, or most days.)
The food groups
GRAINS
Grain foods contain carbohydrates that give us energy to play and learn. There are many foods to choose from in the Grain Group:
• bread: white, wheat, rye buns, rolls
• cereals: hot and cold rice
• pasta: spaghetti, macaroni, noodles pancakes
We need to eat a lot from this group. Children should eat 3-5 servings a day. 1 serving equals:
|1 Slice of Bread 1 1/2 Bun, roll | ½ Cup of Pasta or Rice |
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VEGETABLES
Vegetables are rich in vitamins and minerals that our bodies need to work properly. Vegetables may be raw or cooked; fresh, frozen, canned, or dried. Foods in the Vegetable Group give us vitamin A that helps us see in the dark. Vitamin A also helps to keep our skin healthy. Some foods in the Vegetable Group are:
• broccoli corn peas
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• lettuce mushrooms carrots
• potatoes tomatoes
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We need to eat lots from this group. Children should eat 5 servings a day. 1 serving equals:
1 Medium Sized Vegetable 1 Cup of Salad
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1/2 Cup of Canned or Frozen Vegetables
Top tips:
• Choose chopped vegetables as a snack.
• Have a salad with sandwiches or with pizza.
• Try not to eat the same vegetables every day.
[pic]
FRUITS
Like vegetables, fruit are rich in vitamins and minerals. Fruit Group foods provide vitamin C. Vitamin C helps our body heal cuts and bruises and fight infections! Fruits may be fresh, canned, frozen, or dried, and may be whole and cut-up. Some of the foods in the Fruit group are:
• apples oranges bananas
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• pears
grapes kiwi
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• strawberries melons pineapple
[pic] [pic] [pic]
We need to eat lots from this group. Children should eat 5 servings a day. 1 serving equals:
1 Medium Sized Fruit 1/2 Cup of Juice 1/2 Cup of Canned or
Frozen Fruits
Top tips:
• Choose fruit as a snack.
• Add dried or fresh fruit to breakfast cereals.
• Add fruit to desserts.
• Try not to eat the same fruits every day.
[pic]
MILK AND DAIRY PRODUCTS
Dairy foods contain calcium, a mineral need it for strong bones. They also provide other important nutrients, including protein, vitamin A, vitamin D, and B vitamins. Build strong bones with these foods in the Milk Group:
• milk flavored milk like strawberry, banana, chocolate
[pic] [pic]
• yogurt cheese
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• pudding fruit yogurt
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Children should eat 2-3 servings a day. 1 serving equals:
|1 Cup of Milk 3/4 Cup of Yogurt | 50g of Cheese |
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MEAT AND BEANS
All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of the protein foods group. Meat Group foods help build strong muscles. Foods in this group provide protein and iron. Build muscles with these Meat Group foods:
• beef pork chicken and turkey
[pic] [pic] [pic]
• fish dried beans and peas eggs
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• nuts
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Children should eat 2-3 servings a day. 1 serving equals:
1-2 Eggs 50-100g Fish, Poultry, or Meat
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What do foods like pizza, macaroni and cheese have in common? They are all Combination foods. There are lots of Combination foods. Combination foods are very nutritious because they're made up of foods from more than one food group.
Spaghetti and meatballs with cheese is a great example of a combination food.
Here's the breakdown:
• Spaghetti from the Grain Group
• Tomato sauce from the Vegetable Group
• Meatballs from the Meat Group
• Cheese from the Milk Group
Pictures to use in the menu:
[pic] [pic] [pic] [pic]
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Web resources used:
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