1. STEPS TO A HEALTHIER YOU
My Pyramid
STEPS TO A HEALTHIER YOU

2. 5 Basic food groups Grains – 6 ounces (oz) Vegetables – 2 ½ Cups
Fruits – 2 cups
Dairy – 3 cups
Protein – 5 ½ oz

3. 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 doesn’t mean that it is a whole grain product! Always check the ingredients list.

4. 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

5. What counts as an ounce? 1 Slice of Bread 1 Cup of cold Cereal
½ Cup of cooked rice, pasta or cooked cereal

6. 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

7. 5 Sub-groups of Vegetables
Dark Green- bok choy, broccoli, collard greens, dark green leafy lettuce, kale, romaine lettuce, spinach, turnip greens, and watercress.
Orange – acorn squash, carrots, butternut squash, pumpkin and sweet potatoes.
Dry Beans and Peas- Black beans, black-eyed peas, chick peas, kidney beans, lima beans, navy beans, split peas, and soy beans.
Starchy – corn, green peas, green lima beans and potatoes.
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.

8. The Amount YOU need
Children
2-3 years old………………1 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 old……………3 Cups
50 +………………………2 ½ Cups
*The amount you eat depends on age, gender and level of physical activity.*

9. 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)

10. Best Vegetables Fresh and those that are in season
Stock up on freshly frozen
Buy easy to prepare portions

11. 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

12. The Amount YOU need 2-3 years old………………1 Cup
Children
2-3 years old………………1 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 old……………2 Cups
*The amount you eat depends on age, gender and level of physical activity.*

13. 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

14. 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

15. 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.

16. The Amount YOU need 2-3 years old………………2 Cups
Children
2-3 years old………………2 Cups
4-8 years old………….…..2 Cups
Girls
9-18 years old…………...3 Cups
Boys
9-18 years old…………….3 Cups
Women
19 + years old……………3 Cups
Men

17. 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)

18. 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.

19. 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.

20. The Amount YOU need 2-3 years old…………..2 oz 4-8 years old…….…..3-4 oz
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 old……………6 ½ oz
31-50 years old…………….…6 oz
51 +………………………….5 ½ oz

21. What counts as an Ounce of Protein?
1 Egg
½ oz of nuts or seeds
¼ cup of cooked dry peas
2 tbs. hummus

22. Benefits of 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.