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Food

Guid

e Pyr

amid

Adequacy

Balance

Calorie Control

Moderation

Variety

5 Components of a Nutritious Diet

Food provides all essential nutrients

Not emphasizing one group over another

Eat different foods from each group

Only consumes calories (energy) needed

No excess fat, salt, or sugar

ORIGINAL FOOD GUIDE PYRAMID

Provided Balance and Moderation for Nutritious Diet

(2 out of 5 Components)

Original Food Guide Pyramid

• Servings: 6-11• Serving Sizes:• Cooked cereal= ½

cup • Cold cereal= ½-1 cup• Rice/Pasta= ½ cup• Bread= 1 slice• Bagels, muffins,

rolls= ½ slice

CARBS (BREAD, RICE, CEREAL, & PASTA)

• Servings: 3-5• Serving Sizes:• Leafy Vegetables= 1

cup• All other

Vegetables= ½ cup• Vegetable juice= ¾

cup

VEGETABLES I eat my vegetables

!

• Servings: 2-4• Serving

Sizes:• All Fruits= ½ cup or

(medium sized)• Medium sized

fruit= regular sized light bulb

• Fruit juice= ¾ cup

FRUITS

• Servings: 2-3

• Serving Sizes:• Milk/Yogurt= 1

cup• Cheese= 1-2

ounces• 1½ ounces

cheese= 9-volt battery

DAIRY (MILK, YOGURT, & CHEESE)

• Servings: 2-3

• Serving Sizes:• Meat, Poultry,

Fish= 2-3 ounces• 2-3 ounces of

meat= deck of cards

• Beans/nuts= ½ cup

• Eggs= 1 large egg

PROTEIN (MEAT, POULTRY, FISH, BEANS, EGGS, & NUTS)

• Servings: Use Sparingly

• Serving Sizes:• Butter, Margarine,

Oil= 1 teaspoon• Mayo/Salad

Dressing= 1 tablespoon

FATS, OILS, & SWEETS

Added Adequacy and Variety for Nutritious Diet

(4 out of 5 Components)

Recommended Physical Activity with the Stairs

MyPyramid

• Servings: 6• 3 servings

should be Whole Grain

CARBS (BREAD, RICE, CEREAL, & PASTA)

• Servings: 3-5

• Eat vegetables with different colors

VEGETABLES

• Servings: 2-4

• Only 1 serving should be juice

FRUITS

Only drink ONE of me as a

serving! Eat more Fruit!!!

• Servings: 2-3

• Switch to Low fat or Skim

DAIRY (MILK, YOGURT, & CHEESE)

• Servings: 3-4

• Only 1 serving from red meat

PROTEIN (MEAT, POULTRY, FISH, BEANS, EGGS, & NUTS)

Less Red Meat!!!!!

• Use very little or None at all!

FATS, OILS, & SWEETSYou don’t

really need me!!!

Added Calorie Control for Nutritious Diet

(All the Components!)

MyPlate

Click to go to Website!

ABOUT THE MYPLATE• Familiar visual of Dinner Time• Meant to Control Calories better• Emphasizing more Vegetables and

Fruits• Less Carbs• Very minimal Fats, Oils, Sweets

WHAT TO DO WITH YOUR PLATE

• Half of Plate= Vegetables and Fruits

• Other Half= Carbs and Protein • Small Portions!

• Glass of Low fat or Skim Milk

INTRODUCING MYPLATE

Click to watch MyPlate Video!

REFERENCES• Sizer & Whitnety (2011). Nutrition: Concepts &

Controversies. Belmont, CA: Wadsworth, Cengage Learning

• USDA (Revised 2012). Getting Started with MyPlate.

Retrieved from http://www.choosemyplate.gov/downloads/GettingStartedWithMyPlate.pdf