1. LESSON 32
FOOD GUIDE PYRAMID

2. Food group – category of foods that contain similar nutrients
Food Guide Pyramid – tells how many servings from each food group are recommended for each day.
Balanced diet includes servings from different food groups, as well as variety within the group
Greatest number from the bottom & least from the top

3. Fats, oils, sweets – use sparingly
Milk, yogurt, cheese – 2-3 servings
Meat, poultry, fish, dry beans, eggs and nuts – 2-3 servings
Vegetable – 3-5 servings
Fruit – 2-4 servings
Bread, pasta, cereal, rice – 6-11 servings

4. BREAD, CEREAL, RICE & PASTA GROUP
6-11 servings a day
One serving:
1 slice of bread
1ounce of cereal
½ cup cooked cereal, rice or pasta

5. VEGETABLE GROUP
3-5 Servings each day. These are low in fat and calories
One serving:
1 cup raw, leafy vegetables
½ cup cooked or raw vegetables
¾ vegetable juice

6. FRUIT GROUP 2-4 Servings each day
Low in fat, vit. A & C, potassium, carb.
One serving:
1 medium apple
½ cup cooked or canned fruit
¾ 100% fruit juice

7. MILK, YOGURT, CHEESE GROUP
2-3 Servings each day
Good source of calcium & protein but some are high in fat so choose low fat
One serving:
1 cup milk
1 ½ ounce of natural cheese
1 cup yogurt

8. MEAT, POULTRY, FISH, DRY BEANS, EGGS & NUTS GROUP
2-3 servings a day
Good source of protein, B vit., iron, zinc
1 serving:
2-3 oz. of cooked lean meat, poultry or fish
½ cup dry beans
1 egg
2 tablespoon peanut butter

9. FATS, OILS, SWEETS Limit these Provide few vitamins & mineral.
High in sugars & fats

10. VEGETARIAN DIETS
Diet in which vegetables are foundation and meat, fish & poultry are restricted or eliminated.
Vegan–excludes foods from animals
Lacto-vegetarian – excludes eggs, meat, fish & poultry
Semi-vegetarian – excludes red meat

11. Veg. diets excludes animal products which are a source of fat, saturated fats and cholesterol.
These diets reduce cholesterol, less likely to have high blood pressure, heart disease, diabetes and certain cancers and easier to maintain a healthy weight