The Food Pyramid Adapting A healthy Life Style

Step 1 BBBBecome familiar with the six main food groups. 1.G rains 2.V egetables 3.F ruits 4.F ats and Oils 5.M ilk and Dairy Products 6.M eats, Beans, Fish, and Nuts

Step 2  Learn what color applies to what group  Orange-Grains  Green-Vegetables  Red-Fruits  Yellow-Fats and Oils  Blue-Milk and Dairy Products  Purple-Meat, Beans, Fish, and Nuts

Step 3  Grains  Grains can be broken down into two groups, whole gains and refined grains

Whole Grains  Examples of whole grains:  Whole-wheat flower  Cracked wheat  Oatmeal  Whole cornmeal  Brown rice

Refined Grains  Examples of refined grains:  white flour  degermed cornmeal  white bread  white rice

Step 4  Vegetables  Vegetables are organized into 5 subgroups, based on their nutrient content

The Five Vegetable Groups 1.Dark Green Vegetables 2.Orange Vegetables 3.Dry Beans and Peas 4.Starchy Vegetables 5.Other Vegetables

Step 5 FFFFruits AAAAny fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

Some Commonly Eaten Fruits…. Apples Bananas Mangos Melons Oranges Peaches Strawberries Cherries Kiwi Fruit Tangerines Oranges Apples Grapes Grapefruit Pears Nectarines Plums Raisins

Step 6  Fats and Oils:  Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish.  Solid fats are fats that are solid at room temperature, like butter and shortening

Oils  Some oils are used mainly as flavorings, such as walnut oil and sesame oil. A number of foods are naturally high in oils, like:  nuts  olives  some fish  avocados

Fats  Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation. Some common solid fats are:  butter  beef fat (tallow, suet)  chicken fat  pork fat (lard)  stick margarine  shortening

Step 6  Milk and Dairy :  All fluid milk products and many foods made from milk are considered part of this food group. Foods made from milk that retain their calcium content are part of the group, while foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Most milk group choices should be fat-free or low-fat.

Milk and Dairy  Some common examples of milk and dairy products:  Chocolate Milk  Strawberry Milk  Pudding  Frozen Yogurt  Ice Cream  Cheese

Step 7  Meats, Beans, Fish and Nuts:  All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group

Meats, Beans, Fish and Nuts  Some common examples from this food group are:  Beef  Ham  Chicken  Turkey  Eggs  Soy Beans  Peanut Butter  Pecans  Tuna  Shrimp

Step 8  It is important that after you learn the main food groups that you also learn how much from each group that your should consume. Every food group has foods that you should eat more of than others.  The thickness in the color of strips in the pyramid represents how much they should be in your diet.

Step 9  One of the most important steps in learning the food pyramid is to always remember……….  ALWAYS STAY ACTIVE!!!!!!!!!  Drink plenty of water   With a balanced and healthy diet combined with plenty of exercise, you will be well on your way to a very healthy life!

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