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Diet & Nutrition
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Old Food Guide Pyramid Old food pyramid.
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“New” Food Guide Pyramid “My Plate”
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Categories Different view of diagram
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How Much per Serving? Grains 6 oz. everyday Vegetables
2 ½ cups everyday Fruits 2 cups everyday Milk 3 cups everyday Protein 5 ½ oz. everyday Fats & Oils Limit the amount of saturated and trans fats
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Examples of the 2 types of Grains
Examples of the 2 types of Grains *Important source of Fiber, which helps your digestive system Whole Grains Brown Rice Buckwheat Oatmeal Popcorn Rye Wheat Pasta Some types of Crackers Refined Grains Cornbread White flour White Rice Some Noodles Some Pastas Some Pitas White Bread Most Refined Grains have been “enriched” with vitamins that have been stripped from them during the manufacturing process.
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Examples of Vegetables
Corn Green Beans Spinach Lettuce Green Peas Squash Pumpkin Carrots Potatoes Asparagus Cauliflower Broccoli Turnips Zucchini Green or Red Peppers Lima beans
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Examples of Fruits Oranges Apples Pears Fruit Cocktail Strawberries
Blueberries Cherries Apricots Avocado Prunes Pineapple Kiwi Lemons Watermelon
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Examples of Fats/Oils Canola Oil Corn Oil Olive Oil Safflower Oil
Soybean Oil Walnut Oil Cottonseed Oil Butter Beef fat (tallow, suet) Chicken fat Pork fat (lard) Stick Margarine Shortening Most of the oils listed are high in Unsaturated Fats.
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Examples of Milk Group All Types of Milk Lactose Free Milk Cheese
Yogurt Pudding made with Milk Cottage Cheese
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Examples of Meat & Beans
Beef Pork Poultry Fish Venison Bison Elk Soy Beans Black Beans Pinto Beans Black-Eyed Peas Lima Beans Navy Beans Kidney Beans
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Types of Diets *Information will be found on websites
Diabetic Diet Vegetarian Diet Mediterranean Diet Gluten Free Diet (AKA: Celiac Disease) Average Healthy Diet (Choose my Plate website)
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