Let the Pyramid guide your food choices
Different foods contain different nutrients and other healthful substances. No single food can supply all the nutrients in the amounts you need. For example, oranges provide vitamin C and folate but no vitamin B12; cheese provides calcium and vitamin B12; but no vitamin C.
To make sure you get all the nutrients and other substances you need for health, build a healthy base by using the Food Guide Pyramid as a starting point. Choose the recommended number of daily servings from each of the five major food groups. If you avoid all foods from any of the five food groups, seek guidance to help ensure that you get all the nutrients you need. How many servings do I need each day?
Food group Children ages 2 to 6 years, women, some older adults (about 1,600 calories) Older children, teen girls, active women, most men (about 2,200 calories) Teen boys, active men (about 2,800 calories)
* Bread, Cereal, Rice, and Pasta Group (Grains Group)—especially whole grain
6 9 11
* Vegetable Group
3 4 5
* Fruit Group
2 3 4
* Milk, Yogurt, and Cheese Group (Milk Group)—preferably fat free or low fat
2 or 3* 2 or 3* 2 or 3*
* Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group (Meat and Beans Group)—preferably lean or low fat
2, for a total of 5 ounces 2, for a total of 6 ounces 3, for a total of 7 ounces
Adapted from U.S. Department of Agriculture, Center for Nutrition Policy and Promotion. The Food Guide Pyramid, Home and Garden Bulletin Number 252, 1996.
*The number of servings depends on your age. Older children and teenagers (ages 9 to 18 years) and adults over the age of 50 need 3 servings daily. Others need 2 servings daily. During pregnancy and lactation, the recommended number of milk group servings is the same as for non-pregnant women.
So, what can I count as a serving?
Bread, Cereal, Rice, and Pasta Group (Grains Group) whole grain and refined
* 1 slice of bread * About 1 cup of ready-to-eat cereal * 1/2 cup of cooked cereal, rice, or pasta
Vegetable Group
* 1 cup of raw leafy vegetables * 1/2 cup of other vegetables cooked or raw * 3/4 cup of vegetable juice
Fruit Group
* 1 medium apple, banana, orange, pear * 1/2 cup of chopped, cooked, or canned fruit * 3/4 cup of fruit juice
Milk, Yogurt, and Cheese Group (Milk Group)*
* 1 cup of milk** or yogurt** * 1 1/2 ounces of natural cheese** (such as Cheddar) * 2 ounces of processed cheese** (such as American)
Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group (Meat and Beans Group)
* 2-3 ounces of cooked lean meat, poultry, or fish * 1/2 cup of cooked dry beans# or 1/2 cup of tofu counts as 1 ounce of lean meat * 2 1/2-ounce soyburger or 1 egg counts as 1 ounce of lean meat * 2 tablespoons of peanut butter or 1/3 cup of nuts counts as 1 ounce of meat
NOTE: Many of the serving sizes given above are smaller than those on the Nutrition Facts Label. For example, 1 serving of cooked cereal, rice, or pasta is 1 cup for the label but only 1/2 cup for the Pyramid.
*
This includes lactose-free and lactose-reduced milk products. One cup of soy-based beverage with added calcium is an option for those who prefer a non-dairy source of calcium.
**Choose fat-free or reduced-fat dairy products most often.
#Dry beans, peas, and lentils can be counted as servings in either the meat and beans group or the vegetable group. As a vegetable, 1/2 cup of cooked, dry beans counts as 1 serving. As a meat substitute, 1 cup of cooked, dry beans counts as 1 serving (2 ounces of meat).
There are many healthful eating patterns
Different people like different foods and like to prepare the same foods in different ways. Culture, family background, religion, moral beliefs, the cost and availability of food, life experiences, food intolerances, and allergies affect people's food choices. Use the Food Guide Pyramid as a starting point to shape your eating pattern. It provides a good guide to make sure you get enough nutrients. Make choices from each major group in the Food Guide Pyramid, and combine them however you like. For example, those who like Mexican cuisine might choose tortillas from the grains group and beans from the meat and beans group, while those who eat Asian food might choose rice from the grains group and tofu from the meat and beans group.
If you usually avoid all foods from one or two of the food groups, be sure to get enough nutrients from other food groups. For example, if you choose not to eat milk products because of intolerance to lactose or for other reasons, choose other foods that are good sources of calcium, and be sure to get enough vitamin D. Meat, fish, and poultry are major contributors of iron, zinc, and B vitamins in most American diets. If you choose to avoid all or most animal products, be sure to get enough iron, vitamin B12, calcium, and zinc from other sources. Vegetarian diets can be consistent with the Dietary Guidelines for Americans, and meet Recommended Dietary Allowances for nutrients.
Here are some good sources of calcium
* Yogurt * Milk * Natural cheeses such as Mozzarella, Cheddar, Swiss, and Parmesan * Soy-based beverage with added calcium * Tofu, if made with calcium sulfate (read the ingredient list) * Breakfast cereal with added calcium * Canned fish with soft bones such as salmon, sardines * Fruit juice with added calcium * Pudding made with milk * Soup made with milk * Dark-green leafy vegetables such as collards, turnip greens
*Read food labels for brand-specific information. **This includes lactose-free and lactose-reduced milk. #Choose low-fat or fat-free milk products most often. †High in salt.
Did you know that there are some nutrients that growing children, teenagers, women and older adults need more of?
Adolescents and adults over age 50 have an especially high need for calcium, but most people need to eat plenty of good sources of calcium for healthy bones throughout life. When selecting dairy products to get enough calcium, choose those that are low in fat or fat-free to avoid getting too much saturated fat. Young children, teenage girls, and women of childbearing age need enough good sources of iron, such as lean meats and cereals with added nutrients, to keep up their iron stores. Women who could become pregnant need extra folic acid, and older adults need extra vitamin D.
SOME SOURCES OF IRON*
* Shellfish like shrimp, clams, mussels, and oysters * Lean meats (especially beef), liver** and other organ meats** * Ready-to-eat cereals with added iron * Turkey dark meat (remove skin to reduce fat) * Sardines† * Spinach * Cooked dry beans (such as kidney beans and pinto beans), peas (such as black-eyed peas), and lentils * Enriched and whole grain breads
* Read food labels for brand-specific information. ** Very high in cholesterol. † High in salt.
Check the food label before you buy
Food labels have several parts, including the front panel, Nutrition Facts, and ingredient list. The front panel often tells you if nutrients have been added—for example, "iodized salt" lets you know that iodine has been added, and "enriched pasta" (or "enriched" grain of any type) means that thiamin, riboflavin, niacin, iron, and folic acid have been added.
The ingredient list tells you what's in the food, including any nutrients, fats, or sugars that have been added. The ingredients are listed in descending order by weight.
See figure 3 to learn how to read the Nutrition Facts. Use the Nutrition Facts to see if a food is a good source of a nutrient or to compare similar foods—for example, to find which brand of frozen dinner is lower in saturated fat, or which kind of breakfast cereal contains more folic acid. Look at the % Daily Value (%DV) column to see whether a food is high or low in nutrients. If you want to limit a nutrient (such as fat, saturated fat, cholesterol, sodium), try to choose foods with a lower %DV. If you want to consume more of a nutrient (such as calcium, other vitamins and minerals, fiber), try to choose foods with a higher %DV. As a guide, foods with 5%DV or less contribute a small amount of that nutrient to your eating pattern, while those with 20% or more contribute a large amount. Remember, Nutrition Facts serving sizes may differ from those used in the Food Guide Pyramid. For example, 2 ounces of dry macaroni yields about 1 cup cooked, or two (1/2 cup) Pyramid servings.
Use of dietary supplements
Some people need a vitamin-mineral supplement to meet specific nutrient needs. For example, women who could become pregnant are advised to eat foods fortified with folic acid or to take a folic acid supplement in addition to consuming folate-rich foods to reduce the risk of some serious birth defects. Older adults and people with little exposure to sunlight may need a vitamin D supplement. People who seldom eat dairy products or other rich sources of calcium need a calcium supplement, and people who eat no animal foods need to take a vitamin B12 supplement. Sometimes vitamins or minerals are prescribed for meeting nutrient needs or for therapeutic purposes. For example, health care providers may advise pregnant women to take an iron supplement, and adults over age 50 to get their vitamin B12 from a supplement or from fortified foods.
Supplements of some nutrients, such as vitamin A and selenium, can be harmful if taken in large amounts. Because foods contain many substances that promote health, use the Food Guide Pyramid when choosing foods. Don't depend on supplements to meet your usual nutrient needs.
Dietary supplements include not only vitamins and minerals, but also amino acids, fiber, herbal products, and many other substances that are widely available. Herbal products usually provide a very small amount of vitamins and minerals. The value of herbal products for health is currently being studied. Standards for their purity, potency, and composition are being developed.
ADVICE FOR TODAY
* Build a healthy base: Use the Food Guide Pyramid to help make healthy food choices that you can enjoy. * Build your eating pattern on a variety of plant foods, including whole grains, fruits, and vegetables. * Also choose some low-fat dairy products and low-fat foods from the meat and beans group each day. * It's fine to enjoy fats and sweets occasionally.
Choose a variety of grains daily, especially whole grains
Foods made from grains (wheat, rice, and oats) help form the foundation of a nutritious diet. They provide vitamins, minerals, carbohydrates (starch and dietary fiber), and other substances that are important for good health. Grain products are low in fat, unless fat is added in processing, in preparation, or at the table. Whole grains differ from refined grains in the amount of fiber and nutrients they provide, and different whole grain foods differ in nutrient content, so choose a variety of whole and enriched grains. Eating plenty of whole grains, such as whole wheat bread or oatmeal as part of the healthful eating patterns described by these guidelines, may help protect you against many chronic diseases. Aim for at least 6 servings of grain products per day—more if you are an older child or teenager, an adult man, or an active woman and include several servings of whole grain foods.
Why choose whole grain foods?
Vitamins, minerals, fiber, and other protective substances in whole grain foods contribute to the health benefits of whole grains. Refined grains are low in fiber and in the protective substances that accompany fiber. Eating plenty of fiber-containing foods, such as whole grains (and also many fruits and vegetables) promotes proper bowel function. The high fiber content of many whole grains may also help you to feel full with fewer calories. Fiber is best obtained from foods like whole grains, fruits, and vegetables rather than from fiber supplements for several reasons: there are many types of fiber, the composition of fiber is poorly understood, and other protective substances accompany fiber in foods. Use the Nutrition Facts Label to help choose grains that are rich in fiber and low in saturated fat and sodium.
HOW TO INCREASE YOUR INTAKE OF WHOLE GRAIN FOODS
Choose foods that name one of the following ingredients first on the label's ingredient list (see sample in figure 4).
* brown rice * oatmeal * whole oats * bulgur (cracked wheat) * popcorn * whole rye * graham flour * pearl barley * whole wheat * whole grain corn
Try some of these whole grain foods: whole wheat bread, whole grain ready-to-eat cereal, low-fat whole wheat crackers, oatmeal, whole wheat pasta, whole barley in soup, tabouli salad.
NOTE: "Wheat flour," "enriched flour," and "degerminated corn meal" are not whole grains.
Figure 4 SAMPLE INGREDIENT LIST FOR A WHOLE GRAIN FOOD
INGREDIENTS: WHOLE WHEAT FLOUR, WATER, HIGH FRUCTOSE CORN SYRUP, WHEAT GLUTEN, SOYBEAN AND/ OR CANOLA OIL, YEAST, SALT, HONEY.
Enriched grains are a new source of folic acid
Folic acid, a form of folate, is now added to all enriched grain products (thiamin, riboflavin, niacin, and iron have been added to enriched grains for many years). Folate is a B vitamin that reduces the risk of some serious types of birth defects when consumed before and during early pregnancy. Studies are underway to clarify whether it decreases risk for coronary heart disease, stroke, and certain types of cancer. Whole grain foods naturally contain some folate, but only a few (mainly ready-to-eat breakfast cereals) contain added folic acid as well. Read the ingredient label to find out if folic acid and other nutrients have been added, and check the Nutrition Facts Label to compare the nutrient content of foods like breakfast cereals.
ADVICE FOR TODAY
* Build a healthy base by making a variety of grain products a foundation of your diet. * Eat 6 or more servings of grain products daily (whole grain and refined breads, cereals, pasta, and rice). Include several servings of whole grain foods daily for their good taste and their health benefits. If your calorie needs are low, have only 6 servings of a sensible size daily ( see box 8 for examples of serving sizes). * Eat foods made from a variety of whole grains—such as whole wheat, brown rice, oats, and whole grain corn—every day. * Combine whole grains with other tasty, nutritious foods in mixed dishes. * Prepare or choose grain products with little added saturated fat and a moderate or low amount of added sugars. Also, check the sodium content on the Nutrition Facts Label.
Choose a variety of fruits and vegetables daily
Fruits and vegetables are key parts of your daily diet. Eating plenty of fruits and vegetables of different kinds, as part of the healthful eating patterns described by these guidelines, may help protect you against many chronic diseases. It also promotes healthy bowel function. Fruits and vegetables provide essential vitamins and minerals, fiber, and other substances that are important for good health. Most people, including children, eat fewer servings of fruits and vegetables than are recommended. To promote your health, eat a variety of fruits and vegetables—at least 2 servings of fruits and 3 servings of vegetables—each day.
Why eat plenty of different fruits and vegetables?
Different fruits and vegetables are rich in different nutrients. Some fruits and vegetables are excellent sources of carotenoids, including those which form vitamin A, while others may be rich in vitamin C, folate, or potassium. Fruits and vegetables, especially dry beans and peas, also contain fiber and other substances that are associated with good health. Dark-green leafy vegetables, deeply colored fruits, and dry beans and peas are especially rich in many nutrients. Most fruits and vegetables are naturally low in fat and calories and are filling. Some are high in fiber, and many are quick to prepare and easy to eat. Choose whole or cut-up fruits and vegetables rather than juices most often. Juices contain little or no fiber.
WHICH FRUITS AND VEGETABLES PROVIDE THE MOST NUTRIENTS?
The lists below show which fruits and vegetables are the best sources of vitamin A (carotenoids), vitamin C, folate, and potassium. Eat at least 2 servings of fruits and at least 3 servings of vegetables each day:
Sources of vitamin A (carotenoids)
* Orange vegetables like carrots, sweet potatoes, pumpkin * Dark-green leafy vegetables such as spinach, collards, turnip greens * Orange fruits like mango, cantaloupe, apricots * Tomatoes
Sources of vitamin C
* Citrus fruits and juices, kiwi fruit, strawberries, cantaloupe * Broccoli, peppers, tomatoes, cabbage, potatoes * Leafy greens such as romaine lettuce, turnip greens, spinach Sources of folate * Cooked dry beans and peas, peanuts * Oranges, orange juice * Dark-green leafy vegetables like spinach and mustard greens, romaine lettuce * Green peas
Sources of potassium
* Baked white or sweet potato, cooked greens (such as spinach), winter (orange) squash * Bananas, plantains, dried fruits such as apricots and prunes, orange juice * Cooked dry beans (such as baked beans) and lentils
NOTE: Read Nutrition Facts Labels for product-specific information, especially for processed fruits and vegetables.
Aim for Variety
Try many colors and kinds. Choose any form: fresh, frozen, canned, dried, juices. All forms provide vitamins and minerals, and all provide fiber except for most juices—so choose fruits and vegetables most often. Wash fresh fruits and vegetables thoroughly before using. If you buy prepared vegetables, check the Nutrition Facts Label to find choices that are low in saturated fat and sodium.
Try serving fruits and vegetables in new ways:
* raw vegetables with a low- or reduced-fat dip * vegetables stir-fried in a small amount of vegetable oil * fruits or vegetables mixed with other foods in salads, casseroles, soups, sauces (for example, add shredded vegetables when making meatloaf) * Find ways to include plenty of different fruits and vegetables in your meals and snacks Buy wisely. Frozen or canned fruits and vegetables are sometimes best buys, and they are rich in nutrients. If fresh fruit is very ripe, buy only enough to use right away. * Store properly to maintain quality. Refrigerate most fresh fruits (not bananas) and vegetables (not potatoes or tomatoes) for longer storage, and arrange them so you'll use up the ripest ones first. If you cut them up or open a can, cover and refrigerate afterward. * Keep ready-to-eat raw vegetables handy in a clear container in the front of your refrigerator for snacks or meals-on-the-go. * Keep a day's supply of fresh or dried fruit handy on the table or counter. * Enjoy fruits as a naturally sweet end to a meal. * When eating out, choose a variety of vegetables at a salad bar.
ADVICE FOR TODAY
* Enjoy 5 a day—eat at least 2 servings of fruit and at least 3 servings of vegetables each day. * Choose fresh, frozen, dried, or canned forms and a variety of colors and kinds. * Choose dark-green leafy vegetables, orange fruits and vegetables, and cooked dry beans and peas often.
*Information is free to the public domain. Excerpt of Nutrition and Your Health: Dietary Guidelines for Americans, a joint publication of the Departments of Health and Human Services and Agriculture, and was released on May 30, 2000.
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