Download Simple Guide to Food Pyramid and more Schemes and Mind Maps Nutrition in PDF only on Docsity! Simple Guide to Food Pyramid Prepared by Kathy Goodwin, RD SIMPLE GUIDE TO FOLLOWING THE FOOD PYRAMID What's the Best Nutrition Advice? Forget fads, trends, and the diet bestseller of the moment. The best nutrition advice is to follow the Dietary Guidelines for Americans developed jointly by the USDA and the Department of Health and Human Services. These Guidelines are the best, most up-to-date advice from nutrition scientists and nutrition research, and are the basis of Federal nutrition policy. These Guidelines encompass healthy habits and how to choose a varied and nourishing diet. By following the Dietary Guidelines, you can enjoy better health and reduce your chances of getting certain diseases, such as heart disease, stroke, cancer, and diabetes. What is the Food Guide Pyramid? The Pyramid is an outline of what to eat each day. It's not a rigid prescription, but a general guide that lets you choose a healthful diet that's right for you. The Pyramid is a visual representation of the foods that should comprise most of your diet (the base of the Pyramid), those that you need in smaller quantities than the base, and those that you should limit to only occasional use (the top of the Pyramid). (Go to Food Pyramid – links to view USDA’s food pyramid). The Pyramid calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain or improve your weight. The Pyramid also focuses on limiting fat and sweets because most Americans diets are too high in these substances, especially saturated fat and sugars. How many calories should I eat? • 1,600 calories is about right for many sedentary women and some older adults. • 2,200 calories is about right for most children, teenage girls, active women, and many sedentary men. Women who are pregnant or breastfeeding may need somewhat more. • 2,800 calories is about right for teenage boys, many active men, and some very athletic women. SAMPLE DIETS BASED ON FOOD PYRAMID FOR A DAY AT 3 CALORIE LEVELS Lower about 1,600 Moderate about 2,200 Higher about 2,800 Grain Group Servings 6 9 11 Vegetable Group Servings 3 4 5 Fruit Group Servings 2 3 4 Milk Group Servings 2-3 2-3 2-3 Meat Group (ounces) 5 6 7 Total Fat (grams) 53 73 93 Total Added Sugars (teaspoons) 6 12 18 Women who are pregnant or breastfeeding, teenagers, and young adults to age 24 need 3 milk group servings. Meat group amounts are in total ounces.
