1. Healthy Food Guidelines
Chapter 10
Lessons 3

2. The Food Groups
Organizes food into groups based on the Dietary Guidelines
5 main food groups
Grains, Vegetables, Fruits, Milk, Meat & beans
OPEN TO PAGE 268

3. Food Groups (read bullets: Your Best Choices)
Breads, Cereals, Rice, Pasta
6-11 serving/day
Provides more than ½ of daily energy
Vegetables
3-5 servings/day
Best nutrition for fewest calories
Fruits
2-4 servings/day

4. Food Groups Milk, Yogurt, Cheese 2-3 servings/day
Best source of calcium
Meat, Poultry, Fish, Dry Beans, Eggs, Nuts
Can be very high in fat & cholesterol, want leanest meat as possible & skinless poultry & fish = best
Fats, Sweets
Use sparingly, High in fat, calories, sugar = LOW in nutrients

6. Get The Most Out Of Calories
Nutrient-dense foods
A high ratio of nutrients
to calories
Example: A single large carrot vs. a ½ oz of potato chips
Both have the same amount of calories BUT the carrot
provides more nutrients

7. Healthy Eating Patterns
Always eat breakfast (pg. 271)
Typically do better in school
Less likely to be over weight
Sensible Snacks (pg. 272)
Helps provide energy through out the day
Fresh fruit, Veggies, String cheese, Popcorn (without all the butter & salt), Yogurt, Bread sticks

8. Eating Right When Eating Out
Pg. 273
Watch portion sizes
Pay attention to how foods are prepared
Add fresh veggies and fruits
Go easy on the toppings
Don’t drink your
calories