fgp resource for educators

8/13/2019 Fgp Resource for Educators

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Using The

Food Guide Pyramid:A Resource for Nutrition Educators

Anne Shaw

Lois Fulton

Carole Davis

Myr tle Hogbin

U.S. Department of Agricu tureFood! Nutrition! and "onsumer Ser#ices"enter For Nutrition Po icy and Promotion


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T

A$out

ThisPu$ ication

he Food Guide Pyramid %as introduced in &''( to i ustrate a food guidede#e oped $y the U.S. Department of Agricu ture )USDA* to he p hea thyAmericans use the Dietary Guide ines to choose foods for a hea thy diet.

Since its re ease! the Pyramid has captured the imagination of nutrition educators!teachers! the media! and the food indus+try . ,t no% appears %ide y in nutritioncurricu a! artic es! food pac-aging!and ad#ertising designed to sho%the composition of a hea thy dietand the contri$ution of specific food products tosuch diets.

i U S I N G T H E F D G U I D E ! " #A MI D


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TABLE OF CONTENTS

Se$tion !age

,. 7$2ecti#es of the Food Guide Pyramid &

,,. Using the Food Guide to P an8E#a uate Food "hoicesfor a Day 9

o% ;any Ser#ings< 9

Suggestions for Different Ages &1

=hich Food Group< &(

=hat "ounts as a Ser#ing< &9

"ounting Food Group Ser#ings from ;i4ed Dishesand Recipes (1

"ounting Food Group Ser#ings in & Day3 s ;enu (&

,,,. Food "hoices for & Day at Three "a orie >e#e s (?

,@. P anning ;enus for Se#era Days (

@. Recipes that "ontri$ute to Food Group Ser#ings ?9

@,. Food Shopping T ips ?'

@,,. Suggestions for Using the Food Guide Pyramid %ith Peop e

=ho a#e Different Eating Patterns and Ethnic Diets B?

@,,,. Resource >ist B

Appendi4 &. Suggestions for Determining the Num$er of Food GroupSer#ings in Recipes B'

Appendi4 (. T %enty+Three Recipes 99

Appendi4 ?. ;enus T a$ es C9

Appendi4 B. Food >ists for 9 Days3 ;enus &&9

iii U S I N G T H E F D G U I D E ! " # A M I D


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LIST OF TABLES

T a$ e &. The Pyramid Guide to Dai y Food "hoices

T a$ e (. Samp e Food Patterns for a Day at Three "a orie >e#e s

T a$ e (A. Samp e Food Pattern for a Day at (!111 "a ories

T a$ e ?. @ariety from the Food Groups

T a$ e B. "ounting Food Group Ser#ings in Recipes

T a$ e 9. "ounting Food Group Ser#ings in & Day3 s ;enu at (!(11 "a ories

T a$ e . 7ne Day3 s ;enu and Food Group Ser#ings at Three "a orie >e#e s

T a$ e A. Fi#e Days3 ;enus at (!(11 "a ories

T a$ e 6. Food Group8Su$group Ser#ings from 9 Days3 ;enusat (!(11 "a ories

T a$ e C. Nutrients in 9 Days3 ;enus at Three "a orie >e#e s!"ompared to RDAs for Se ected Age8Se4 Groups

A%%en&i'

T a$ e A+& ie d of >ean 6one ess "oo-ed ;eat from Ra% ;eat! Pou try !and Fish

T a$ e A+( E4panded >ist of Ser#ing Si es

T a$ e A+? Nutrients in Recipe ,tems

T a$ es A+B Three ta$ es! each isting food items in 9 days3 menus atto A+ one ca orie e#e . )T a$ e A+9 is a so T a$ e A in the te4t.*

T a$ es A+ Fi#e ta$ es! each sho%ing & day3 s menu at three ca orie e#e sto A+&& %ith summary food group ser#ings and nutrient data.

)T a$ e A+&& is a so T a$ e in the te4t.*

T a$ es A+&( Fifteen ta$ es! each sho%ing & day3 s menu at one ca orie e#e !to A+( %ith each food item3 s contri$ution to food group ser#ings! fat!

and ca ories sho%n. )T a$ e A+&' is a so T a$ e 9 in the te4t.*

U S I N G T H E F D G U I D E ! " # A M I D iv


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T

7$2ecti#es

of the FoodGuidePyramid

1he Food Guide Pyramid )fig. &* %as de#e oped to he p hea thy Americansfo o% the Dietary Guide ines for Americans )see $o4*. T%o sets of goa s%ere esta$ ished for the guide:

NUT#ITI NAL G ALS for a diet that is ade5uate in protein! #itamins! minera s!and dietary fi$er ! %ithout e4cessi#e amounts of ca ories! fat! saturated fat!cho estero ! sodium! added sugars! and a coho

USA(ILIT" G ALS for a guide that is practica and usefu to consumers.

Un i-e ear ier guides such as the 6asic Four !/ %hichrecommended a foundation diet designed to pre#ent nutrientdeficiencies! the ne% food guide specifies food choices forthe total diet $ecause $oth nutrient ade5uacy ande4cesses are of concern. The specificnutrient e#e s targeted are theRecommended Dietary A o%ances)RDAs* for protein! #itamins and miner+a s! and e#e s of food components suchas fat! saturated fat! cho estero ! sodium!and fi$er recommended $y the DietaryGuide ines and $y consensus reportsof authoritati#e hea th organi ations."onsistent %ith the RDA! these goa sapp y to diets consumed o#er a reason+a$ e period of time0a %ee-! for e4am+

p e. 6oth RDA and food guide ser#ingrecommendations are $y con#entione4pressed on a dai y $asis dai y menus#ary around these standards. Thisa o%s a f e4i$i ity in food choices

) U S I N G T H E F D G U I D E ! " #A MI D S E C T I N )


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DIETAR Y GUIDELINESFOR AMERICANS 1995

Eat a variety o* *oo&s

(alan$e the *oo& you eat with %hysi$al a$tivity + ,aintain or i,%rove your weight

Choose a &iet with %lenty o* grain %ro&u$ts- vegetables- an& *ruits

Choose a &iet low in *at- saturate& *at- an& $holesterol

Choose a &iet ,o&erate in sugars

Choose a &iet ,o&erate in salt an& so&iu,

I* you &rin. al$oholi$ beverages- &o so in ,o&eration

and day+to+day $a ance in e#e s of ca ories! fat! and sodium that is practica for the hea thy person! %hi e maintaining good dietary practices o#er time. The RDAsare genera y set high to meet the needs of practica y a hea thy persons of agi#en age and se4. Some indi#idua s! such as many adu t %omen! consume o%ca orie e#e s $ut ha#e re ati#e y high RDA for certain nutrients. For these o%er +ca orie diets! the food guide3 s o$2ecti#e is to suggest food choice patterns thatimpro#e inta-es of hard+to+get nutrients! such as iron! o#er current consumption!a though they may not meet the fu RDA for these nutrients.

The food guide is designed to $e useful to consumers. ,t $ui ds on pre#iousfood guides! using fami iar food groups as an organi ing frame%or-. Foods aregrouped not on y $y their nutrient content $ut a so $y the %ay they are used inmea s. Ser#ing si es are e4pressed in househo d measures in amounts common yeaten. Recogni ing that nutrient and energy needs #ary considera$ y $y age! se4!and acti#ity e#e ! the food guide suggests ranges in the num$ers of ser#ings fromeach food group! so that e#eryone in a househo d can meet their needs from one

$asic menu. E4pected nutrient e#e s attained in food choice patterns suggested $y the guide are rea istic $ecause they are $ased on se ection of common y usedfoods! rather than depending on foods that are unusua y rich in certain nutrients

$ut are infre5uent y used )oysters as a source of inc! for e4amp e*. Fina y! theguide a o%s f e4i$i ity for consumers to eat in a %ay that suits their taste and

ifesty e! %hi e meeting nutritiona criteria. Rather than prescri$e specific o%fatfoods )such as nonfat mi -*! the guide permits consumers to decide %hich foodsthey prefer as sources of fat and added sugars! %hi e -eeping their tota fat inta-eto no more than ?1 percent of ca ories.

The food guide %as de#e oped for the same audience as the Dietary Guide inesfor Americans0hea thy peop e ( years of age and o#er . Peop e %ho are at speciaris- for one or more of the diet+re ated diseases may re5uire a modified diet. = iththe assistance of a dietitian! they may $e a$ e to use the food guide frame%or- %ith more specific imitations on the types or amounts of foods se ected %ithineach food group0for e4amp e! se ection of on y o%fat dairy products or fe%eregg yo -s to contro saturated fat and cho estero in a fat+modified diet.

S E C T I N ) U S I N G T H E F D G U I D E ! " # A M I D /


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FIGU#E )0

Foo& Gui&e !yra,i& A Gui&e to Daily Foo& Choi$es

Fats- ils- 1 SweetsUse S%aringly

Mil.- " ogurt-1 Cheese Grou%/23 Ser vings

4egetableGrou%325 Ser vings

6E"Fat 7naturally o$$uring an& a&&e&8Sugars 7a&&e&8These sy,bols show that *at an& a&&e&sugars $o,e ,ostly *ro, *ats- oils- an&sweets- but $an be %ar t o* or a&&e& to*oo&s *ro, the other *oo& grou%s as well0

Meat- !oultr y- Fish-

Dr y (eans- Eggs-1 Nuts Grou%/23 Ser vings

Fruit Grou% /2 9Ser vings

(rea&- Cereal-

#i$e- 1 !astaGrou%: 2))

Ser vingsS U#CE; U0S0 De%ar t,ent o* Agri$ulture


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The food guide %as de#e oped for Americans %ho regu ar y eat foods froma fi#e ma2or food groups. Thus! some peop e! such as #egetarians! may needspecia he p from a dietitian or nutritionist in p anning food choices to assurethat they get needed nutrients. Food guide de#e opment considered food use dataderi#ed from nation%ide food consumption sur#eys. Some cu tura 8ethnic groupsin the United States may ha#e food use patterns that distinct y differ from thosereported $y a ma2ority of respondents in nation%ide sur#eys. Some suggestionsfor factors to consider %hen using the Food Guide Pyramid %ith these groups arediscussed in section @,, of this pu$ ication.

S E C T I N ) U S I N G T H E F D G U I D E ! " # A M I D 9


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T

Using the

Food GuideT o P an 8 E#a uateFood "hoicesfor a Day

2

a$ e & summari es $asic information needed to $egin p anning or e#a uatinga day3 s food choices using the food guide. ,t ists the ma2or food groups andsu$groups! the ranges in num$ers of ser#ings suggested! and the amounts to

count as a ser#ing for each group.T o $ecome comforta$ e using the food guide! consumers need to -no% a$out

ho% many ser#ings they need! in %hich food group)s* their food choices fit! andho% much counts as a ser#ing. ;enu and recipe e4amp es can $e used to teachcomposition of popu ar foods! ho% they contri$ute to food group ser#ings! and

ho% food choice patterns suggested $y the Food Guide Pyramid trans ate intoe#eryday menus.

How Many Ser vings=Ear ier food guides! such as the 6asic Four !/ specified a foundation diet/ of aminimum num$er of ser#ings from four food groups that pro#ided a$out &!(11ca ories and a ma2or share )a$out C1 percent or more* of protein and se ected #it+amins and minera s. Peop e %ere e4pected to eat more to meet their energy needs)up to ?!111 ca ories or more! tota *! $ut foundation diet guides did not specifyho% the additiona ca ories %ere to $e spent in food choices. No imitson fat and added sugars %ere suggest+

ed. ,n contrast! the Food Guide Pyramidsuggests foods for the total diet . ,f moreca ories are needed than pro#ided $ythe o%er num$ers of ser#ings in theranges! additiona ser#ings from thema2or food groups are suggested! a ong%ith modest increases in amounts oftota fat and added sugars. ,ncreasingamounts of grain products! #egeta$ es!

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T A(LE )0 THE !"#AMID GUIDE T DAIL" F D CH ICES

Foo& Grou% Suggeste& Daily Ser vings >hat Counts as a Ser ving

(rea&- Cereal- #i$e-!asta

>hole?grainEnri$he&

Fr uits

Citrus- ,elon- berriesther *ruits

4egetables

Dar.?green lea*yDee%?yellowDr y beans an& %eas7legu,es8Star$hy

ther vegetables

Meats- !oultr y- Fish-Dr y (eans an& !eas-Eggs- an& Nuts

Mil.- " ogur t- Cheese

Fats- Sweets- an& Al$oholi$ (everages

: to )) ser vings *ro, entire grou% 7In$lu&e severalser vings o* whole?grain %ro&u$ts &aily08

/ to 9 ser vings *ro, entire grou%

3 to 5 ser vings7In$lu&e all ty%es regularly@ use &ar.?green lea*yvegetables an& &r y beans an& %eas several ti,esa wee.08

/ to 3 ser vings *ro, entire grou%

/ ser vings73 ser vings *or wo,en who are %regnantor breast*ee&ing- teenagers- an& young a&ultsto age /908

Use *ats an& sweets s%aringly0I* you &rin. al$oholi$ beverages-&o so in ,o&eration0

) sli$e o* brea&

)


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and fruit he ps -eep higher +ca orie diets moderate in fat and a so pro#ides addi+tiona #itamins! minera s! and dietary fi$er0nutrients that are o% in manyAmerican diets.

T a$ e ( sho%s samp e food patter ns for a day at three ca orie e#e s )&! 11!(!(11! and (!C11*! co#ering the ranges of ser #ings suggested $y the Food GuidePyramid. ,t a so indicates some age8se4 gr oups for %hom those ca orie e#e smay $e appropriate. The menu e4amp es in section ,,, sho% ho% & day3s menucan $e adapted for househo d mem$ers %ho ha#e gr eater ca orie needs than pr o+#ided $y the minimum num$er of ser #ings. The samp e food patterns are not

prescriptions $ut i ustrations of hea thy pr oportions in the diet. Specific num$ersof ser#ings may #ar y some%hat fr om day to day . This is i ustrated $y the 9 daysof menus descri$ed in section ,@ of this pu$ ication. Note: T a$ e (A sho%s a sam +

p e food patter n at (!111 ca ories! the ca orie e#e used as the $ase for the Dai y@a ues on the Nutrition Facts pane of food a$e s.

There are many other factors to consider in p anning menus that ar e practicafor peop e of dif ferent ages. Schoo and %or- schedu es and peer inf uences! as%e as persona hea th concerns! affect food choices and eating patter ns.

"ha enge your audience to e#a uate the eating ha$its of their househo dmem$ers in comparison %ith Food Guide Pyramid r ecommendations and tothin- of creati#e and practica %ays to impr o#e their diets. For e4amp e! ho%might they inc ude mor e foods fr om food groups that are underconsumed< "anthey su$stitute simi ar foods that ar e o%er in fat or sodium for items that ar ehigh in fat or sa t o,en who are %regnant

or breast*ee&ing ,ay nee&so,ewhat ,ore0

About )-: About /-/ About /-

(rea& Grou% Ser vings : E ))

Fruit Grou% Ser vings / 3 9

4 egetable Grou% Ser vings 3 9 5

Meat Grou% 5 oun$es : oun$es B oun$es

Mil. Grou% Ser vings /2 3F /2 3F /2 3F

Total *at 7gra,s8 a 53 B3 E3

Total a&&e& sugars 7teas%oons8 a : )/ )

F > o,en who are %regnant or breast*ee&ing- teenagers- an& young a&ults to age /9 nee& 3 servings0a

4alues *or total *at an& a&&e& sugars in$lu&e *at an& a&&e& sugars that are in *oo& $hoi$es *ro, the *ive ,a or *oo&grou%s as well as *at an& a&&e& sugars *ro, *oo&s in the Fats- ils- an& Sweets grou%0

S E C T I N / U S I N G T H E F D G U I D E ! " # A M I D


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T A(LE /A0 SAM!LE F D ! ATTE#N F # A DA" AT /- CAL #IES

(rea& Grou% Ser vings

Fruit Grou% Ser vings /

4 egetable Grou% Ser vings 9

Meat Grou% : oun$es

Mil. Grou% Ser vings /2 3FTotal *at 7gra,s8 a :5

Total a&&e& sugars 7teas%oons8 a-b )

F > o,en who are %regnant or breast*ee&ing- teenagers- an& young a&ults to age /9 nee& 3 servings0a 4alues *or total *at an& a&&e& sugars in$lu&e *at an& a&&e& sugars that are in *oo& $hoi$es *ro, the *ive ,a or *oo&

grou%s as well as *at an& a&&e& sugars *ro, *oo&s in the Fats- ils- an& Sweets grou%0b Note that the Nutrition Fa$ts %anel on *oo& labels lists values *or total sugars -H not a&&e& sugars0 Total sugars in$lu&e

both the sugars that o$$ur naturally in *ruits- vegetables- an& ,il. an& re*ine& sugars that are a&&e& in %ro$essing-su$h as the sugar a&&e& to *ruit $anne& in heavy syru%0 The Dietary Gui&elines suggest using a&&e& sugars in ,o&er?ation be$ause they $ontribute $alories but *ew nutrients to &iets0

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Suggestions *or Di* *erent AgesINFANTS AND T DDLE#S

The Dietary Guide ines and the Food Guide Pyramid are for Americans ( yearsof age and o der .

,nfants and todd ers ha#e specia dietary needs $ecause of their rapid gro%th

and de#e opment. Fo o% the ad#ice of a hea th care pro#ider in feeding them.!#ESCH L CHILD#EN

As young chi dren $egin to eat the same foods as the fami y ! usua y a$out theage of ( years or o der ! offer them foods that are moderate in fat and saturatedfat $ut pro#ide the ca ories and nutrients they need for norma gro%th.

Ser#e young chi dren the same #ariety of foods as e#eryone e se! $ut in sma eramounts to suit their sma er needs0a$out (8? of the adu t ser#ing si e. That%ou d $e a &8B+ to &8?+cup portion of #egeta$ e! for e4amp e.

6e sure they ha#e at east the e5ui#a ent of t%o cups of mi - each day ! $ut theycan ha#e it in se#era sma portions0three &8(+cup portions p us a ?8B+o

piece of cheese! for e4amp e.

6ecause young chi dren often eat on y a sma amount at one time! offer themnutritious mea foods/ as snac-s0mi - or fruit 2uice! cut+up fruit! #egeta$ estic-s! strips of coo-ed meat or pou try ! %ho e+grain crac-ers and peanut $ut+ter ! ha f a sand%ich! and so forth.

Parents and other adu ts can $e a $ig inf uence $y mode ing hea thy foodchoices and an acti#e ifesty e.

SCH L?AGE CHILD#EN

"a orie needs #ary %ide y for e ementary schoo chi dren. They shou d eat at

east the o%er num$er of ser#ings from each of the fi#e ma2or food gr oups dai y .

;ost chi dren %i need more ca ories for gro%th and acti#ity they shou d eatarger portions of foods from the ma2or food groups and some nutritious snac-s

0the (!(11 ca orie pattern.

Go easy on fatty and sugary foods from the Pyramid tip! such as $utter ! mar+garine! sa ad dressings! candies and soft drin-s! $ut don3 t for$id them. a#ethese as occasiona treats! not e#eryday fare.

;any chi dren gain un%anted %eight due to a sedentary ifesty e. Encourage physica acti#ity ! inc uding outdoor p ay ! to promote strength and fitness.

TEENS AN D " UNG ADUL TS T eenagers and young adu ts to age (B shou d ha#e ? ser#ings of mi -! cheese!

or yogurt dai y to meet their ca cium needs. 6one density increases %e intothe t%enties. Eating foods pro#iding ade5uate ca cium to attain ma4imum

$one density is #ery important in he ping pre#ent osteoporosis and $one frac+tures in ater ife.

,f mi - is dis i-ed! teens shou d inc ude yogur ts and cheeses as ca ciumsources. Dar-+green eafy #egeta$ es a so supp y ca cium $ut in much sma er

S E C T I N / U S I N G T H E F D G U I D E ! " # A M I D )


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amounts per ser #ing than dair y products. "a cium+precipitated tofu )chec-the a$e * or ca cium+for tified soy mi -s or fr uit 2uices ar e other a ter nati#esfor peop e %ho ar e actose into erant.

;ost teenage $oys %i need to eat the higher num$er of ser#ings from eachfood group0the (!C11 ca orie pattern. ;ost teenage gir s %i pr o$a$ y need the

(!(11 ca orie patter n0 the midd e of the ranges of ser# ings0especia y %henthey are acti#e or gro%ing. T een gir s %ho participate in #igorous sports mayneed the higher num$ers of ser #ings.

T o contro %eight! encourage physica acti#ity rather than repeated dieting.Eating o%fat foods from the ma2or food groups is a good %ay to o%er ca ories%ithout cutting #itamins and minera s important for gro%th and de#e opment.

ADULTS

The o%er num$ers of ser#ings from each food group0the &! 11 ca orie pat+tern0is a$out right for sedentary %omen and some o der adu ts.

7ther adu ts %i need more ca ories than this! depending on $ody si e and physica acti#ity . ;ost men %i need the midd e to upper num$ers of ser#ingsin the ranges. The o%er to midd e num$ers of ser#ings in the ranges are moreappropriate for ca orie needs of most %omen.

Regu ar e4ercise is important for a adu ts to maintain fitness. ,t a so a o%sindi#idua s to eat more food to get the nutrients they need %ithout un%anted%eight gain.

= omen %ho are pregnant or $reastfeeding shou d ha#e at east ? ser#ings ofmi -! yogurt! or cheese to meet their ca cium needs. They shou d a so eat more

$reads and cerea s! fruits! #egeta$ es! and meat and meat a ternates0the (!(11or (!C11 ca orie patterns. Physicians may prescri$e a mu ti#itamin and minerasupp ement as %e .

LDE# ADUL TS

7 der peop e #ary in their dietary needs. Some eat the same amounts asyounger adu ts others eat re ati#e y ess food.

The &! 11 ca orie pattern )the o%est num$ers of ser#ings in the ranges* isa$out right for many o der %omen the (!(11 ca orie pattern )the midd e num+

$ers of ser#ings* is right for many o der men.

6ecause of difficu ties che%ing and decreased sensiti#ity to thirst! many o deradu ts may need to ma-e e4tra effort to get enough f uids )%ater ! 2uices! mi -!

soups* and dietary fi$er )#egeta$ es! fruits! and %ho e+grain $reads and cerea s*.

Regu ar physica acti#ity such as %a -ing can he p maintain fitness and contro%eight.

Nutrient needs of o der adu ts is an ar ea of intense current research. Some nutri+ents seem to $e needed in greater amounts and some in sma er amounts thanfor younger adu ts. ,n particu ar ! o der adu ts %ho eat ess food than the &! 11ca orie pattern shou d consider ta-ing a #itamin+minera supp ement under thesuper#ision of a physician fami iar %ith cur rent research in geriatric nutrition.

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>hi$h Foo& Grou%=,n the Food Guide Pyramid! foods ar e grouped primari y $y the nutrients they

pro#ide. Typica use of a food in mea s and ho% it %as gr ouped in past guides%ere a so consider ed. Dietitians shou d note that the Food Guide Pyramid gr oupsdo not match those of the e4change ist for dia$etics. For e4amp e! star chy #eg+eta$ es such as potatoes! corn! and green peas ar e grouped %ith #egeta$ esrather than %ith $r eads! cerea s! and other grain pr oducts.

Su$groups %ithin the ma2or food gr oups emphasi e foods that ar e particu ar ygood sources of dietar y fi$er or of certain #itamins and minera s that ar e o% indiets of many Americans. Thus! the Pyramid r ecommends increased consumptionof the su$groups dar-+gr een eafy #egeta$ es! egumes! and %ho e+grain $readand cerea products. T a$ e ? ists some food e4amp es in each food gr oup andsu$group.

Some food items can $e difficu t to c assify . For e4amp e! grouping of corn products depends on the form in %hich corn is used: s%eet corn is counted as astarchy #egeta$ e popcorn and cornmea products such as corn torti as arecounted as grain products hominy is grouped %ith starchy #egeta$ es and hominygrits! %ith grain products. Snac- and dessert items such as ca-es! coo-ies! icecream! french fried potatoes! potato chips! and so forth count %ith the food groupof their ma2or ingredient! e.g.! $read! dairy ! or #egeta$ e group. o%e#er ! use ofthese higher +fat items must $e imited to -eep tota fat inta-e to the recommend+ed e#e . Foods that are predominant y fat or added sugars! such as $utter ! creamcheese! and 2ams or 2e ies! are grouped %ith fats! oi s! and s%eets rather than%ith dairy products or fruit.

Dry $eans and peas ) egumes* can count either as a meat a ternate or as astarchy #egeta$ e )they shou d not $e dou$ e counted in the same menu*. Thesefoods are good sources of protein and other nutrients pro#ided $y the meat group!such as iron and inc! and ha#e ong $een recommended as ine4pensi#e a ter+nates to meat. Dry $eans and peas are a so high in car$ohydrate and are goodsources of #itamins! minera s! and dietary fi$er . T o increase use of these nutrient+dense foods! the Food Guide Pyramid suggests inc uding dry $eans and peas as a#egeta$ e se ection se#era times a %ee-! instead of considering them on y asmeat a ternates.

S E C T I N / U S I N G T H E F D G U I D E ! " # A M I D )/


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T A(LE 3; 4 A#IET" F# M THE F D G# U!S

(#EAD- CE#EAL- #ICE- ! AST A

>hole?Grain Enri$he& Grain !ro&u$ts >ith More Fat an& Sugar

(rown ri$e

(u$.wheat groats

(ulgur

Cor n tortillas

Graha, $ra$.ers

Granola

at,eal

!o%$or n

!u,%er ni$.el brea&

#ea&y?to?eat $ereals

#ye brea& an&$ra$.ers

>hole?wheat brea&rolls- $ra$.ers

>hole?wheat %asta

>hole?wheat $ereals

(agels

Cor n,eal

Cra$.ers

English ,u**ins

Farina

Flour tortillas

Fren$h brea&

Grits

Ha,burger an&hot &og rolls

Italian brea&

Ma$aroni

Noo&les

!an$a.es an& wa**les

!ret els

#ea&y?to?eat $ereals

#i$e

S%aghetti

>hite brea& an&rolls

(is$uit

Ca.e 7un*roste&8

Coo.ies

Cor nbrea&

Croissant

Danish

Doughnut

Mu**in

!ie $rust

To r tilla $hi%s

F#UITS

Citr us- Melons- (erries ther Fr uits

(lueberries

Cantalou%

Citrus ui$es

Cranberries

Gra%e*ruit

Honey&ew ,elon

6iwi*ruit

Le,on

range

#as%berries

Strawberries

Tangerine

> ater,elon

Ugli *ruit

A%%le

A%ri$ot

Asian %ear

(anana

Cherries

DatesFigs

Fruit ui$es

Guava

Gra%es

Mango

Ne$tarine

!a%aya

!assion *ruit!ea$h

!ear

!inea%%le

!lantain

!lu,

!ri$.ly %ear

!runes

#aisins#hubarb

Star *ruit

4EGETA(LES

Dar.?Green Lea*y Dee% " ellow Star$hy

(eet greens

(ro$$oli

Char&

Chi$ory

Collar& greens

Dan&elion greens

En&ive

Es$arole

6ale

Mustar& greens

#o,aine lettu$e

S%ina$h

Tur ni% greens

> ater$ress

Carrots

!u,%.in

Sweet %otato

> inter sJuash

(rea&*ruit

Cor n

Green %eas

Ho,iny

Li,a beans

!otato

#utabaga

Ta r o

Dr y (eans an& !eas 7Legu,es8 ther 4 egetables

(la$. beans

(la$.?eye& %eas

Chi$.%eas7garban os8

6i&ney beans

Lentils

Li,a beans 7,ature8

Mung beans

Navy beans

!into beans

S%lit %eas

Ar ti$ho.e

As%aragus

(ean an& al*al*as%routs

(eets

(russels s%routs

Cabbage

Cauli*lower

Celer y

Chinese $abbage

Cu$u,ber

Egg%lant

Green beans

Green %e%%er

Lettu$e

Mushroo,s

.ra

nions7,ature an& green8

#a&ishes

Snow %eas

Su,,er sJuash

To,ato

Tur ni%

4 egetable ui$es

Ku$$hini

)3 U S I N G T H E F D G U I D E ! " #A MI D S E C T I N /


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T A(LE 3; 4 A#IET" F# M THE F D G# U!S 7C NTINUED8

ME AT- ! UL T#" - FISH- AND ALTE#NATES

Meat- !oultr y- an& Fish Alter nates

(ee*

Chi$.en

Fish

Ha,

La,b

rgan ,eats

!or.

Shell*ish

Tur.ey

4 eal

Lun$heon ,eats-sausage

Eggs

Dr y beans an& %eas7legu,es8

Nuts an& see&s

!eanut butter

To*u

MIL6- " GU# T- AND CHEESE

Low*at Mil. !ro&u$ts ther Mil. !ro&u$ts with More Fat or Sugar

(utter ,il.

Low*at $ottage$heese

Low*at ,il.7) an& / *at8

Low*at or non*at%lain yogur t

S.i, ,il.

Che&&ar $heese

Cho$olate ,il.

Flavore& yogur t

Fro en yogur t

Fruit yogur t

I$e $rea,

I$e ,il.

!ro$ess $heesesan& s%rea&s

!u&&ings ,a&e with,il.

Swiss $heese

>hole ,il.

F ATS - S>EETS- AND ALC H LI C (E4E#AGES

Fats Sweets Al$oholi$ (everages

(a$on- salt %or.

(utter

Crea, 7&air y-non&air y8

Crea, $heese

Lar&

Margarine

Mayonnaise

Mayonnaise?ty%esala& &ressing

Sala& &ressing

Shor tening

Sour $rea,

4 egetable oil

Can&y

Cor n syru%

Frosting 7i$ing8

Fruit &rin.s

Gelatin &esser ts

Honey

a,

elly

Ma%le syru%

Mar ,ala&e

Molasses

Table syru%

!o%si$les an& i$es

Sherbets

So*t &rin.s an& $olas

Sugar 7white an&brown8

(eer

LiJuor

> ine

S E C T I N / U S I N G T H E F D G U I D E ! " # A M I D )9


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>hat Counts as a Ser ving=Four factors %ere considered in defining ser#ing si es for the Food GuidePyramid: amounts typica y reported in food consumption sur#eys! compara$ enutrient content to other food items in the food group! easy+to+recogni e house+ho d units! and ser#ing si es used in pre#ious food guides.

Ser#ing si es specified $y the Food Guide Pyramid )ta$ e &* represent unit5uantities that consumers can use to estimate the amount of a food they eat. Theguide is intended for hea thy peop e! not for those on a prescri$ed diet! so con+sumers are not e4pected to %eigh or measure their food. For ease of use! thenum$er of different ser#ing si es for foods in each food group %as -ept to a mini+mum. )For e4amp e! the ser#ing si e for a fruit 2uices is ?8B cup! rather than#arying from &8? to ?8B cup $ased on car$ohydrate content of the specific 2uice!as in the dia$etic e4change system.*

For most food groups! the amount to count as a ser#ing is compara$ e to theamount typica y reported in food consumption sur#eys0for e4amp e! &8( cup ofcoo-ed #egeta$ e! or & cup of eafy ra% sa ad greens. For foods in the $readgroup! portions typica y reported )e.g.! & cup of rice or pasta! & %ho e ham$urger

$un* more near y e5uate to ( ser#ings from the Food Guide Pyramid. For thisgroup! the fami iar ser#ing si e used in pre#ious guides He.g.! & s ice of $read)& o .* or &8( cup of rice or pastaI %as retained for the Food Guide Pyramid.

For meat! pou try ! and fish! the portion si es reported in sur#eys #ary %ide ydepending on the type of meat and the eating occasion. For e4amp e! dinner por +tions are typica y ? ounces or more! %hi e amounts used in a sand%ich ar e & to( ounces. "ommon portions of meat a ter nates! such as & egg! or ( ta$ espoons of

peanut $utter ! or &8( cup of coo-ed dr y $eans or peas! ar e e5ui#a ent in pr oteinand most #itamins and minera s to & ounce of ean meat. Thus! the Food GuidePyramid suggests that the ( to ? ser #ings from the meat group shou d total 9 to

ounces per day . For e4amp e! a person might ha#e an egg for $r ea-fast! ( ouncesof meat in a sand%ich for unch! and a ?+ounce portion of meat for dinner ! for atota e5ui#a ent to ounces fr om the meat group for the day .

For foods in the Fats! 7i s! and S%eets category ! no ser#ing si e or num$ersof ser#ings are isted. The amounts of these foods that can $e inc uded depend onthe fat and added sugars pro#ided as part of the specific food items se ected fromthe ma2or food groups. For e4amp e! a medium croissant counts as ( ser#ings

from the $read group $ut pro#ides &( grams of fat! as compared %ith ( grams of fat pro#ided $y ( s ices of p ain $read. Thus! if a croissant is se ected! the amount

of spreads and dressings used shou d $e reduced to compensate for the e4tra fat pro#ided $y the croissant )e5ui#a ent to a$out ( teaspoons of $utter or margarine*

to -eep tota fat in the menu to the targeted e#e sho%n in ta$ e (.The fo o%ing are some %ays to he p consumers estimate ser#ings %hen usingthe food guide.

)Note that for grain pr oducts! fruits! and #egeta$ es! pr ecision in estimating ser #+ing si es is not necessar y a ma2or o$2ecti#e is to encourage increased consumptionof a #ariety of foods fr om these groups and to demonstrate that amounts suggested

$y the Food Guide Pyramid ar e rea istic! not e4cessi#e. ;or e attention shou d $egi#en to ser#ing si es of foods that may contri$ute significant amounts of fat0meats!dairy products! and ta$ e spreads and dressings0and fats used in food pr eparation.*

)5 U S I N G T H E F D G U I D E ! " #A MI D S E C T I N /


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FOOD LABEL SER VING SIZES vs. FOOD GUIDE PYRAMIDSER VING SIZES WHY DO THEY DIFFER

The ser ving si es in the *oo& gui&e an& on *oo& labels ser ve &i**erent %ur%oses0In the *oo& gui&e- only a *ew ser ving si es are s%e$i*ie& *or ea$h *oo& grou%- usingsi,%le- ,e,orable househol& units0 !eo%le are to use the ser ving si e a,ounts to

visually esti,ate the a,ount o* *oo& they are eating0To %ro,ote $onsu,ers ability to $o,%are nutrition in*or ,ation on si,ilar %ro&u$ts-*oo& label regulations s%e$i*y re*eren$e ser ving a,ounts *or ) 9 %ro&u$t $ategories0In*or,ation on the Nutrition Fa$ts %anel ,ust be base& on the ser ving si e &e$lare&on the label0 Ser ving si es on *oo& labels ,ust also be e'%resse& in $onsu,er ?*rien&lyhousehol& units+$u%s- oun$es- or %ie$es- as well as gra, weights0

In ,any $ases the ser ving si es are si,ilar on labels an& in the *oo& gui&e- es%e$iallywhen e'%resse& as househol& ,easures0 For *oo&s *alling into only one ,a or *oo&grou% 7e0g0 $anne& vegetables- *ruit ui$es- brea&s or $ereals8- the househol&,easures %rovi&e&on the label $an hel% the $onsu,er relate the label ser ving si eto the *oo& gui&e ser ving si e0 For ,i'e& &ishes- *oo& gui&e ser ving si es ,ay beuse& to visually esti,ate the *oo& ite, s $ontribution to ea$h *oo& grou% as the *oo&is eaten+*or e'a,%le- the a,ounts o* brea&- vegetable- an& $heese $ontribute& bya %or tion o* %i a0

In both $ases+*oo& gui&e an& nutrition label+it Ns i,%or tant to re,e,ber thatthe ser ving si e is a unit o* ,easure an& ,ay not be the %or tion an in&ivi&uala$tually eats0

S E C T I N / U S I N G T H E F D G U I D E ! " # A M I D ):


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Demonstrate %hat the ser#ing si e 5uantities oo- i-e. For e4amp e! measure&8( cup of coo-ed #egeta$ e! rice! or pasta onto a p ate or & cup of eafy sa adgreens in a $o% . Pour & cup )C f . o .* of $e#erage into a g ass.

0 ,f a portion is arger than the isted ser#ing si e! count it as more than &ser#ing for e4amp e! count ?8B cup of coo-ed #egeta$ e as &+&8( ser#ings.

0 ,f a portion is sma er than the isted ser#ing si e! count it as part of a ser#ingfor e4amp e! count &8B cup of coo-ed #egeta$ e as &8( ser #ing. Genera y ! donot count amounts ess than &8B ser#ing )e.g.! ess than ( ta$ espoons ofcoo-ed #egeta$ e*.

0 For mi4tures of se#era fruits or #egeta$ es )for e4amp e! fruit coc-tai ! peasand carrots! or #egeta$ es in a ste%*! estimate the amount of tota fruit or#egeta$ e rather than try to separate the types.

Point out the ser #ing si e isted on the Nutrition Facts pane of the food a$e .The ser#ing si e isted on the a$e is not a %ays the same as that specified inthe food guide )food a$e r egu ations specify a o%a$ e ser #ing si es for a ar genum$er of product categories and pac-age si es*! $ut it must $e isted in house +ho d units that can often $e r eadi y con#erted to food guide ser #ings.

Re ishes and condiments: @egeta$ es and fruits used in #ery sma 5uantities asre ishes or condiments! such as catsup! pic- es! and so forth! are not countedas food group ser#ings. 6ut note that these foods can contri$ute significantamounts of sodium! especia y if used often. ,tems such as a#ocados and o i#escan contri$ute significant amounts of fat.

,tems such as sa sas that are often used in arger 5uantities )&8B cup or more*than condiments can count to%ard food group ser#ings.

Fats! oi s! and s%eets: Emphasi e the need to %atch the 5uantities of spreadsand dressings used in food preparation or at the ta$ e. Sma amounts of thesefoods from the Fats! 7i s! and S%eets group can contri$ute significant amountsof fat or added sugars. For e4amp e! & teaspoon of $utter or margarine con+tri$utes B grams of fat )a$out ?B ca ories* & teaspoon of sugar ! syrup! 2am! or

2e y counts as & teaspoon of added sugars )a$out &9 ca ories*.

& U S , N G T : E F 7 7 D G U , D E P R A ; , D S E " T, 7 N (


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T A(LE 90 C UNTING F D G# U! SE#4INGS IN #ECI!ES

#e$i%e !or tionSi e

(rea& 4 egetable Fr uit Mil. Meato 0

Fat )

gra,sCalories )

MAIN DISHES Savor y Sirloin 3 oun$es 3 5 )/E

Creole Fish Fillets 3 o *ish@)


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T A(LE 50 C UNTING F D G# U! SE#4INGS IN ) DA" S MENU AT /-/ CAL #IES

#e$i%e (rea& 4egetable Fr uit Mil. Meato 0

Fat )

gra,sCalories )

(#EA6FAST Me&iu, gra%e*ruit- )


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Counting Foo& Grou% Ser vings *ro, Mi'e& Dishes an& #e$i%es;any foods Americans eat are mi4tures of foods from se#era food groups0pi a!

$eef ste% ! and macaroni and cheese! for e4amp e. E#en items such as rice pud+ding or fruit co$$ ers are foods that can count as partia ser#ings of more thanone food group.

ere are some suggestions to he p your audience estimate food group ser#ingscontri$uted $y mi4tures:

For a mi4ed main dish that is fami iar and popu ar %ith your audience! ha#ethem identify the ma2or food group components and then estimate theamounts of these. For e4amp e! a$out ho% much pasta! ho% much #egeta$ esauce! and ho% much meat are in a portion of asagna< The more fami iar %ithfood preparation your audience is! the $etter their estimates %i $e.

T a-e apart a fro en p ate dinner or entree. Sho% ho% to use information onthe food a$e for a start: the ingredient a$e ists the ingredients from most to

east $y %eight the Nutrition Facts pane ists the ca ories and grams of fat perser#ing of the item.

;ost fro en dinners or entrees pro#ide on y ?11 to 911 ca ories. They typica yinc ude a$out ( to (+&8( ounces of meat and & to &+&8( ser#ings )&8(+?8B cup* of#egeta$ es. The amount of grain product such as rice or nood es #aries more!%ith some containing ess than & ser#ing )&8( cup* and others containing morethan a ser#ing.

Sho% ho% to determine the num$er of food group ser#ings per portion of arecipe for a mi4ed dish. Using the ingredients and amounts isted in the recipe!determine the tota num$er of ser#ings of each food group in the recipe anddi#ide $y the num$er of portions the recipe ma-es. Remem$er that food guideser#ing si es are $ased on food as eaten/0that means a the meat is coo-edand trimmed! not ra% .

For your reference! appendi4 & pro#ides more detai ed suggestions for count+ing food group ser#ings in recipes! inc uding ta$ es indicating yie ds of coo-ed ean meat from #arious cuts of ra% meats. Appendi4 & a so has moredetai ed ists of amounts to count as a ser#ing for #arious forms of foods ineach food group.

T a$ e B ists (? recipes de#e oped for this pu$ ication and the num$ersof food group ser#ings per portion for each recipe. Recipes are inc uded in appen+di4 (. The recipes i ustrate the suggestions for counting ser#ings )appendi4 &*

and are used in the menus descri$ed in sections ,,, and ,@ to sho% contri$ution ofmi4ed dishes to food group ser#ings for the day . Additiona criteria for de#e opingthe recipes are discussed in section @.

S E C T I N / U S I N G T H E F D G U I D E ! " # A M I D /


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Counting Foo& Grou% Ser vings in ) Day Ns Menu;any peop e may fee more comforta$ e using the food guide %hen they see ho%the suggested food patterns trans ate into e#eryday menu se ections. Appendi4 ?contains &9 ta$ es )ta$ es A+&( to A+( * of menu e4amp es )fi#e menus at each ofthree ca orie e#e s* that sho% ho% food group ser#ings add up in a day3 s menu.These ta$ es i ustrate ho% arger portions! mi4ed dishes! and desserts and snac-scontri$ute to food group ser#ings. The menus a so i ustrate princip es of $a ance!%here$y higher +fat menu items are $a anced $y those o%er in fat! to -eep totafat inta-e moderate.

As an e4amp e! ta$ e 9 sho%s ho% food group ser#ings add up in & day3 s menuat (!(11 ca ories. Note the fo o%ing points:

A arger portion of a food item counts as more than & ser#ing. For e4amp e! the%ho e toasted raisin eng ish muffin at $rea-fast counts as ( ser#ings from the

$read group. A sma er portion counts as part of a ser#ing0the &8( cup of s-immi - at $rea-fast counts as &8( ser#ing from the mi - group.

;i4ed dishes count as partia ser#ings from se#era food groups. ,n this menu!the T aco Salad and Pork and V egetable Stirfry each count to%ard ser#ings of ?or B food groups.

Desserts and snac-s contri$ute to food group ser#ings. ,n this menu! p aincoo-ies )gingersnaps*! fruit )pineapp e chun-s for dessert at dinner*! crac-ers!cheese! #egeta$ e 2uice! and a ha f+sand%ich contri$ute su$stantia y to foodgroup ser#ings and nutrient inta-e for the day .

The re ati#e y high+fat entree at unch )T aco Salad * and the cheese for snac-are $a anced $y a o%fat $rea-fast! a o%fat entree for dinner ) Pork andV egetable Stirfry *! and se ection of fruit and o%er +fat coo-ies for desserts.

Reduced+fat and reduced+sa t8sodium products can a so he p -eep fat and sodi+um e#e s in chec-. This menu uses o%fat! o%+sodium cheese! and unsa tedtorti a chips in the T aco Salad, o%+ca orie mayonnaise+type dressing in thetur-ey sand%ich! and no+sa t+added tomato 2uice.

This menu s ight y e4ceeds the num$ers of ser#ings in the (!(11 ca orie pat+tern for the $read group! #egeta$ e group! and meat8meat a ternates $ut pro#idesthe target e#e of fat and ca ories. The $eans in the T aco Sa ad %ere counted as ameat a ternate $ut cou d ha#e $een counted as a #egeta$ e ser#ing instead. Thus!e4ceeding the ounces from the meat group did not create a pro$ em in terms offat and saturated fat content of the menu.

,n order to -eep ca ories to the target e#e ! sources of added sugars in thismenu are imited to the coo-ies at unch. The additiona ser#ings of $read! #eg+eta$ es! and $eans pro#ide e4tra ca ories from car$ohydrate. T o inc ude moreadded sugars in the menu! one cou d omit one of the sma ro s at dinner andsu$stitute a ser#ing of ge atin dessert or sher$et! or use pineapp e canned insyrup instead of 2uice as specified in this menu.

/) U S I N G T H E F D G U I D E ! " #A MI D S E C T I N /


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T o he p your audience practice using the food guide to p an or e#a uate theirday3 s food choices! you may %ant to try the fo o%ing acti#ities:

"hoose a menu e4amp e from appendi4 ? to discuss! as a$o#e.

"hoose a second menu e4amp e! and ha#e your audience estimate the num+ $ers of food guide ser#ings contri$uted $y each item. "ompare their estimatesto those in the e4amp e ta$ e! and discuss any 5uestions or differences.

Using the $ an- form in the $ac- of appendi4 ?! ha#e your audience suggest aday3 s menu or do a (B+hour reca . >ist menu items and estimate food groupser#ings! fat! and ca ories from each. "ompare tota s to food patterns suggested

$y the Food Guide Pyramid and ha#e your audience discuss possi$ e changesto ma-e the menu more hea thfu .

S E C T I N / U S I N G T H E F D G U I D E ! " # A M I D //


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N

Food "hoices

for & Day atThree "a orie>e#e s

!utrient and ca orie needs #ary from person to person! depending on age!se4! $ody si e! and acti#ity e#e . 6ut e#en if a househo d contains peop e%ith different nutrient needs! it is not necessary to ser#e different foods for

each person.

DEM NST#A TE THESE STE!S; First! p an a menu to inc ude at east the o%er num$er of ser#ings of foods

from each group0the &! 11 ca orie pattern in ta$ e (. Then! ad2ust the menufor househo d mem$ers %ho need different amounts of food.

Pro#ide arger or sma er portions of menu items. For e4amp e! &8( cup coo-edrice counts as one ser#ing from the 6read! "erea ! Rice! and Pasta Group & cup

of rice counts as ( ser#ings. A young chi d cou d ha#e a sma er portion! a$out&8B to &8? cup.

For those %ho need more ser#ings )the (!(11 or (!C11 ca orie patternsfor e4amp e*! inc ude additiona foods in mea s or snac-s0 a piece of fruit! a peanut $utter sand%ich! crac-ers andcheese! and so forth. Go easy on fats and added sugarsma-e most of the additiona foods count to%ard foodgroup ser#ings.

T a$ e sho%s & day3 s menu adapted for threeca orie e#e s0&! 11! (!(11! and (!C11 ca ories.

This ta$ e sho%s ho% one $asic menu can $ead2usted for mem$ers of the househo d %hoha#e different ca orie needs. Those %ith higherca orie needs ta-e arger portions of some meaitems and supp ement their mea s %ith sim+

p e+to+prepare desserts and snac-s. ,n appen+di4 ?! ta$ es A+ to A+&1 pro#ide four addi+tiona menu e4amp es at three ca orie e#e s.

/3 U S I N G T H E F D G U I D E ! " #A MI D S E C T I N 3


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T A(LE :0 NE DA" S MENU AND F D G# U! SE#4INGS AT 3 CAL #IE LE4ELSte, Calorie Level

)-: /-/ /-

(#EA6F AST Cantalou% )


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T A(LE :0 NE DA" S MENU AND F D G# U! SE#4INGS AT 3 CAL #IE LE4ELS 7C NTINUED8Ite, Calorie Level

)-: /-/ /-

NUM(E# F SE#4INGS (rea& grou% : E ))

4 egetable grou% 9?)


31/132

S E C T I N 3 U S I N G T H E F D G U I D E ! " # A M I D /:


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!

P anning

;enusfor Se#eraDays

"anning menus for se#era days at a time is a good idea for se#era reasons. ,t

ma-es it easier to inc ude a #ariety of foods from each food group! especia yfoods from su$groups that pro#ide nutrients that are often o% in American

diets. ,t a so pro#ides the opportunity to $a ance fat and sodium to maintainhea thfu e#e s o#er time. A so! p anning ahead can reduce shopping trips andassure needed ingredients are on hand to ma-e food preparation easier .

;enus for se#era days shou d inc ude a #egeta$ e su$groups )see ta$ e &!section (! page *: dar-+green eafy ! deep+ye o% ! dry $eans and peas ) egumes*!starchy ! and other #egeta$ es. The Food Guide Pyramid suggests inc uding dar-+green eafy #egeta$ es and dry $eans and peas se#era times a %ee- and se#eraser#ings of %ho e+grain $reads and cerea s each day . The food guide encouragesgreater consumption of these su$groups to meet nutritiona o$2ecti#es for dietaryfi$er and nutrients such as magnesium! iron! inc! #itamin 6 ! and fo ate. Thesenutrients are o% in diets of many Americans.

T a$ e A ists menus for 9 days at appr o4imate y (!(11 ca ories per day . Thesemenus %ere not p anned to $e a particu ar cyc e or se5uence they do not incor +

porate efto#ers or e#en use 2ust onetype of mi - and items i-e fr esh stra%+

$erries and canta oup ar e not readi ya#ai a$ e in a seasons of the year . Themenu items ar e intended to inc ude a#ariety of popu ar meats! mi - pr oducts!

#egeta$ es! fr uits!

and

grain

pr oductsand mi4ed dishes %ith r ecipes to sho%

ho% these foods contri$ute to ser #ingsfrom the food gr oups. HAppendi4 ? con +tains three ta$ es )ta$ es A+B to A+ *sho%ing 9 days3 menus at &! 11! (!(11!and (!C11 ca ories. T a$ es A+&( to A+(sho% food group ser#ing ta ies for each day3 s menu.I

/B U S I N G T H E F D G U I D E ! " #A MI D S E C T I N 9


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T A(LE BA; FI4E DA"S MENUS AT /-/ CAL #IES

Day ) Day / Day 3 Day 9 Day 5

(#EA6FAST

range ui$e 0000000000000003


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Fat- g B3 B) B3 5E 5E :B

!er$ent $alories *ro, *at- / / /E /9 /9 /B

Saturate& *at- g )E ) /5 / )B /

!er$ent $alories *ro,saturate& *at- 5 B ) B B

Cholesterol- ,g ) 3 33: ) / /3 /3: /)E

So&iu,- ,g /-:: /-33) /-5: /-93) 3-)3 /-:/:

Dietar y *iber - g 9) /B /5 39 /5 3

T A(LE B(0 F D G# U!


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T A(LE 0 NUT#IENTS IN 5 DA" S MENUS AT 3 CAL #IE LE4ELS C M! A#ED T #DA F # SELECTED AGE


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) :0 )B )590 /B: /E90 9 / )/B )35 )E )3E ) 5 ))

)EB0 )BE )590 /B: /E90 9 / )/B / 3 / 5 )5E /// ))

) :0 )B )9B0 )EB //:0 3 9 ) : )35 )E )5B )9 E

#I( NIACIN 4IT(: F LA TE 4IT()/ 4ITC 4ITE CALCIUM !H S MAGN I# N KINC C !!E# S DIUM7,g8 7,g8 7,g8 7 ,$g8 7,$g8 7,g8 7a?TE8 7,g8 7,g8 7,g8 7,g8 7,g8 7,g8 7,g8

)0E / )05 9) :0) )B : EB ):9/ 3B3 )5 )/ )0: )E/

/0) / )0 / : 305 /)5 E EB5 )5 5 3): )/ E )03 ) 5

/03 /9 /09 3BB 309 ) 5 ) )33B /EE ): )5 )0/ ): )

/09 /B /0/ 5)E 905 / 3 9 ) : )559 335 / ) )05 )B9B

/0 /E /03 3)9 30E )E: B ) 3/ )539 3B )3 ) )0B ) :)

/0) /9 /0 3B 903 )E9 : ) )5)9 39 )5 )) )05 ) 3

)B 05 ) 5 )950E 3B 3 503 935 E )/5 ) E / )5 ))3

):90 ): )/B0: /) /)30B 3/: BB )/5 ) E )/) ) E9

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/09 /E )0 9 : :0) ) 3 )/ ) B: )E/) 9E ) )9 /0 /::

/05 /3 /0) 3 : 30E //E )/ ))3) )B// 3 B )5 )) )0B /33)

/0: 3) 309 9B5 /0E //B ) )))B )9EE 3B9 /) ): )0B /5:

30/ 33 /0 :55 :0) 3/5 B )93E / 9/ 95B /9 )9 /0/ /93)

/09 39 /0: 39/ 909 / E )3)) ) 59 9/ ): )9 )0E 3)3

/0: 3 /0: 953 90B /33 ) )/)5 ) 9/B )E )9 )0E /:/:

/) 05 /3/ ) /03 953 33303 5) )95 )5/ //: /5) ) )3B

)590/ )5E )/B0: //: /3303 3 ) / )5/ //: )// ) E/

) B03 / ) )/B0: //: /3303 3 ) / )5/ //: )// ) E/

/ )0B / ) ) /03 3 / /3303 9:: )/B ) ) )5) )53 )/: ))9

/ )0B / ) )5E05 /5) /3303 3 )/B )5/ //: )53 )/: ))9

):30E )BB )):0 ))3 /)/0) 333 ) / ) ) )5) )39 :3 E/

30) 33 /0E 5B5 0 / )3 )9E /9/ :9 /) ) /09 3 99

30) 3) /0B 9 90: /:3 ): )5) /3) : 5 / ): /03 /:B:

305 39 30E :: 90: 3 9 )) )B 9 /)/ 9 E /9 / )0E 3)B)

30 3: 30) B/9 :0B 3B3 ) )5: // B 5)3 / ): /05 /E::

30/ 3B /0E 3E3 509 //5 )3 )B5/ //35 53) )E ): /0/ 35

303 39 30) 55/ 50E / E )3 ):/9 //B 55: // )B /03 3 B3

5

5

)

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Note: 6ecause each recipe de#e oped for this pu$ ication )appendi4 (* isinc uded in one of the fi#e menus! the menus ha#e more items prepared fromscratch/ than is rea istic in today3 s $usy househo ds. Su$stitutions of simi ar items!i.e.! another #egeta$ e! sa ad! or simp e dessert! may $e made to adapt the menusto your audience3s tastes! eating schedu es! and food preparation s-i s. Therecipes may $e used to teach food group contri$utions of compara$ e mi4edfoods ho%e#er ! if items such as the T aco Salad, Chili-Baked Potato, ConfettiColeslaw , and so forth are purchased a%ay from home! they may contri$ute morefat and sodium than the recipe items used in these menus.

The menus isted in ta$ e A inc ude se#era ser#ings of dar-+green eafy #eg+eta$ es )romaine ettuce in mi4ed sa ads! coo-ed $rocco i! Spinach- range Salad *!and se#era ser#ings of egumes )Split Pea Soup, T aco Salad, Chili-Stuffed Baked

Potato, and !entil Stroganoff *. ,n the recipe items! the egumes %ere counted asmeat a ternates )&8( cup coo-ed $eans J & ounce of meat* $ut the $eans in thesedishes cou d ha#e $een counted as #egeta$ e ser#ings instead )&8( cup coo-ed

$eans J & #egeta$ e ser#ing*. A #ariety of %ho e+grain products are represented inthe menus: oatmea ! %ho e+grain ready+to+eat cerea ! "hole-"heat Pancakes !%ho e+%heat $read and ro s! "hole-"heat Corn#eal $uffins ! pumpernic-e ro !corn torti a chips! and graham crac-ers. =heat crac-ers! oatmea coo-ies! and

Peach Crisp a so contain some %ho e+grain ingredients.Dessert and snac- items in the menus are p anned to count to%ard food group

ser#ings as %e as to satisfy appetite. Foods such as fro en yogurt! f a#oredyogurt! and fresh or canned fruit are nutritious! easy+to+prepare desserts. Dessertsmade from o%er +fat recipes such as the Chocolate $int Pie and Peach Crisp cancontri$ute to nutrient inta-e! %hi e satisfying a s%eet tooth./

T a$ e 6 ists num$ers of ser#ings of each food group and su$group in eachday3 s menu and the a#erage num$er of food group ser#ings per day o#er the 9days. The ta$ e a so ists each menu3 s content of ca ories! fat! saturated fat! cho es+tero ! sodium! and dietary fi$er0nutrients and food components that ha#e $eentargeted for attention $y the Dietary Guide ines for Americans.

Note that the num$ers of food group ser#ings #ary some%hat from day to day $ut o#er the 9 days a#erage out to the proportions suggested $y the Pyramid.>e#e s of fat! saturated fat! cho estero ! and sodium a so #ary from day to day $utcan $a ance out o#er a period of se#era days. For e4amp e! cho estero e#e ishigher on day ( %hen a portion of an egg is inc uded in the Breakfast Pita G $utcho estero a#erages %e under ?11 mg8day o#er the 9 days3 menus. Using o%fatsa ad dressings and no+sa t+added canned products! and paying attention to theamounts of sa t! margarine! and oi used in preparing foods )see section @ on

recipes* and at the ta$ e! a so he p -eep fat and sodium e#e s moderate.The menus pro#ide generous amounts of dietary fi$er ! in part $ecause theyinc ude an a#erage of one )&8( cup* ser#ing of dry $eans or peas per day . Themenus and recipes are intended to encourage greater consumption of egumes $yi ustrating their use in a #ariety of dishes. The Pyramid suggests inc uding

egumes se#era times a %ee-. These foods are typica y consumed ess than oncea %ee- $y most Americans.

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T a$ e C ists the nutrients in 9 days3 menus at each ca orie e#e and comparesthe a#erages to the RDAs for se ected age8se4 groups. Nutrient e#e s in themenus #ary from day to day ! $ut the a#erages o#er se#era days3 menus approachthe e#e s e4pected from ana ysis of food guide patterns during de#e opment of the guide. )See Resource >ist! section C! page B .*

The &! 11 ca orie menus meet the nutrient needs of most chi dren $ut fashort of &11 percent of the RDAs for %omen ages (9+91 for #itamin E and inc.,ncreasing the amount of food eaten to the (!(11 ca orie pattern meets the%oman3 s RDAs for these nutrients. Regu ar physica acti#ity shou d he p seden+tary %omen eat more food )and get more nutrients* %ithout gaining un%anted%eight as %e as promote strength and fitness.

The #itamin E fa s short in the &! 11 ca orie menus in part $ecause the fatinc uded in the menus is significant y ess than ?1 percent of ca ories in order to contro ca orie content of the menus. Dietary fats! especia y #egeta$ e oi s!are ma2or sources of #itamin E.

7n a#erage! the (!(11 ca orie menus meet most of the RDAs for teenage gir sand pregnant %omen. o%e#er ! the e4amp e menus a#erage ess than ? ser#+ings from the mi - group per day . T o consistent y meet the higher RDA forca cium for teens! young adu ts! and pregnant or $reastfeeding %omen! theFood Guide Pyramid recommends inc uding ? ser#ings of mi -! yogurt! orcheese dai y .

The (!(11 ca orie menus a so genera y meet the RDAs for men o#er the ageof (9. Acti#e men %i re5uire more ca ories and may find the (!C11 ca oriemenus more appropriate.

The (!C11 ca orie menus meet the RDAs for teenage $oys and men. These

menus a#erage ? ser#ings of mi - products per day and so easi y meet thehigher recommendation for ca cium for teens.

33 U S I N G T H E F D G U I D E ! " #A MI D S E C T I N 9


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So,e te$hni$al issues en$ountere& in %lanning the ,enus,n trans ating the food patterns in ta$ e ( to menus %ith specific foods and recipeitems! se#era issues arise that are i ustrated in ta$ e C:

,n p anning menus %ith the &! 11 ca orie pattern! it %as necessary to cut fatto considera$ y ess than ?1 percent of ca ories to -eep tota ca ories to around

&! 11 )&! 91 or ess*.,t is difficu t to p an menus that pro#ide precisely the minimum num$ers of food group ser#ings %ith no additiona partia ser#ings. The e4tra partia ser#+ings pro#ide ca ories and car$ohydrate. T o contro ca ories! the &! 11 ca oriemenus must use s-im mi -! o%+ca orie sa ad dr essings! and itt e mar garine!and thus they a#erage much ess than ?1 percent of ca ories fr om fat. Thee4tra partia food gr oup ser#ings had ess ef fect %hen p anning menus at(!(11 or (!C11 ca ories higher fat dair y products )( percent mi -*! r egu arsa ad dressings! and mar garine cou d $e inc uded mor e i$era y %ithoute4ceeding tar get e#e s for ca ories or fat.

The (!C11 ca orie menus e4ceed target e#e s of sodium )(!B11 mg8day* andcholesterol )?11 mg8day*.

,n p anning menus at higher ca orie e#e s! especia y the (!C11 ca orie e#e !it is difficu t to -eep sodium to the target e#e of ess than (!B11 mg8day . The(!C11 ca orie pattern ca s for && ser#ings of grain products. Regu ar $reads andcerea s as purchased typica y pro#ide &91 mg or more of sodium per ser#ing.;ost grain+$ased mi4ed dishes pro#ide considera$ e sodium! e#en if home+

prepared. The (!C11 ca orie menus in this pu$ ication assume that no sa t isadded in preparing coo-ed cerea s! nood es! and rice )un ess specified in the

pro#ided recipe*! that some specia no+sa t+added products are used! and thatno sa t is added at the ta$ e. Ne#erthe ess! as sho%n in ta$ e C! a#erage sodium

e#e s e4ceed the target e#e . For the &! 11 ca orie menus! sodium e#e s a#er+age ess than (!B11 mg8day $ecause of the sma er amount of food inc uded.

"ho estero can $e difficu t to -eep $e o% an a#erage of ?11 mg8day in higher +ca orie menus $ecause many grain products are made %ith egg. Thus! it may

$e necessary to restrict the use of #isi$ e eggs more in high+ca orie menusthan in o%er +ca orie ones. ,n addition! $ecause higher +ca orie menus can con+tain more fat )that is! the 5uantity of fat inc uded can $e arger and sti repre+sent ess than ?1 percent of ca ories*! cho estero can add up from additionata$ e fats )if $utter is used* and from more i$era use of higher +fat dairy prod+ucts such as cheese and ice cream.

=hi e moderation in sodium and cho estero is a good idea for e#eryone!it is important to recogni e that at high ca orie e#e s specia efforts %i $ere5uired to stay %ithin the recommended imits for these components.

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Recipes That

"ontri$uteto Food GroupSer#ings

5Criteria *or Sele$ting the #e$i%esThe (? recipes de#e oped for the menus %ere se ected to i ustrate the princip esof counting food group ser#ings in mi4ed dishes and other recipe items and food

preparation methods that fo o% the Dietary Guide ines for Americans.The recipes i ustrate main dishes inc uding chic-en! $eef! por-! fish! or

egumes side dishes of grains or #egeta$ es sa ads soup and desserts. A thema2or food groups are represented. Specia efforts %ere made to inc ude itemsfrom food su$groups such as dry $eans and peas! targeted $y the food guide forgreater consumption than current y typica in U.S. diets.

7ther criteria %er e a so important in se ecting r ecipe items. = e chose popu artypes of entrees. Recipes had to use r eadi y a#ai a$ e! moderate y priced ingr edi+ents! and $e re ati#e y easy to prepare! coo-! and store. Procedures had to fo o%food safety guide ines. 7f course! taste and appearance of the pr oduct %ere prima+ry concerns. A recipes %ere taste+tested and appr o#ed $y a trained pane .

The (? recipes are summari ed in ta$ e B. The food gr oup ser#ings! fat! andca ories per portion for each recipe are pro#ided. ,n this ta$ e! #a ues for fat ar erounded to the near est gram ca ories! to the near est %ho e num$er .

The indi#idua recipes are in appendi4 (. Each recipe ists nutrient data perser#ing for ca ories )rounded to the nearest 9*! fat )rounded to the nearest gram*!saturated fat )rounded to the nearest gram*! cho estero )rounded to the nearestmi igram*! and sodium )rounded to the nearest 9 mi igrams*. Each recipe a so

ists the food group ser#ings per portion. T a$ e A+? pro#ides comp ete nutrientdata per portion for each recipe.

Suggestions *or Using the #e$i%es in Menu !lanningThe recipes can he p menu p anners thin- creati#e y a$out %ays to increase con+sumption of nutritious foods from the food groups! especia y those that are oftenunderconsumed $y Americans. ere are some points to consider ! $y food group:

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(#EAD- CE#EAL- #ICE- AND ! AST A

=hi e there are many ! many products to choose from! most peop e eat ess thanthe minimum of ser #ings per day . The Food Guide Pyramid a so encouragesgreater use of %ho e+grain pr oducts. The "hole-"heat Corn#eal $uffins andthe "hole-"heat Pancakes i ustrate some %ho e+grain pr oducts. %ice-Pasta

Pilaf i ustrates use of a grain mi4tur e as an attracti#e side+dish and pr o#ides part of a #egeta$ e ser #ing as %e . Recipes for Chocolate $int Pie, Peach Crisp,and !e#on Pound Cake sho% that desserts can contri$ute to grain ser #ings! too.

4EGETA(LES

A though most peop e report ha#ing some #egeta$ e each day ! much of the #eg+eta$ es consumed are potatoes! especia y french fries. The Food Guide Pyramidencourages consumption of a #ariety of dif ferent #egeta$ es! %ith specia empha+sis on dar-+green eafy #egeta$ es and coo-ed dry $eans and peas! and urges

preparation in o%er +fat %ays. The Corn and &ucchini Co#bo, the Spinach-range Salad, and Confetti Coleslaw i ustrate use of #egeta$ es in attracti#e

o%er +fat %ays. 7ther recipes0 Chili-Baked Potato, Pork V egetable Stirfry , Creole 'ish 'illet 0suggest %ays to increase use of #egeta$ es as part of main dishes.,n some recipes #egeta$ es add f a#or or ser#e as e4tenders to ma-e arger por+tions0the Breakfast Pita Sandwich or T una Sprouts Sandwich( Fresh #egeta$ esadd crunch to the Turkey Pasta Salad( @ersati e egumes can count as#egeta$ esor as meat a ternates! as in Split Pea Soup or !entil Stroganoff(

F#UIT

Fruit is particu ar y underconsumed $y Americans. ,n recent USDA food con+sumption sur#eys! on y a itt e o#er ha f the adu ts reported ha#ing fruit or fruit

2uice on any gi#en day . E#en fe%er o%+income peop e reported any fruit. Therecipes inc uded here i ustrate use of fruit in a #ariety of %ays. The BlueberrySauce ma-es a tasty ! nutritious su$stitute for syrup fruit can f a#or andenhance meat in a main dish! as in the )pricot-*la+ed Chicken( ,t can $e a co +orfu part of a main+dish sa ad! as in the Turkey Pasta Salad, or in the Spinach-

range Salad( ,t a so ma-es a great o%fat dessert! as in the Strawberry ogurt Parfait or Peach Crisp( The menus a so inc ude a #ariety of %ho e fruits! fruit 2uices! and canned fruit as part of mea s and snac-s.

MIL6- " GU# T- AND CHEESE

;i - products are often underconsumed $y adu ts! especia y f uid mi -. The

menus sho% use of a #ariety of mi - products in addition to f uid mi - that con+tri$ute to ser#ings from this group: cheese! ice mi -! yogurt! fro en yogurt.Recipes for Strawberry ogurt Parfait and Chocolate $int Pie i ustrate use inattracti#e o%fat desserts.

ME AT- ! UL T#" - FISH- AND ALTE#NATE S

The main dish and sand%ich recipes i ustrate use of a #ariety of meats anda ternates. The recipes use ean meats and o%fat preparation techni5ues andher$s and spices for f a#oring to reduce sodium. Ser#ings of meats! pou try ! or

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FIGU#E /0 M DIF"ING " U# #ECI!ES

The re$i%e below shows si,%le a& ust,entsthat were ,a&e in a ty%i$al Ta$o Sala&to lower *at- $holesterol- an& so&iu,0

L#$% &'()%* +##, $%* -( ,$/ 01##s#.#'# )s#* 2%s/#$* (, '#&)-$' &'()%* +##,$%* '#&)-$' 01##s# /( '#*)0# /(/$- ,$/3

s$/)'$/#* ,$/3 $%* 01(-#s/#'(-.

S(*2)4 $s '#*)0#* %(5s$-/5$**#* /(4$/(

6)'##3 -( 5s(*2)4 01##s#3$%* )%s$-/#* /('/2--$ 0126s

.#'# )s#* 2% 6-$0# (,'#&)-$' 0$%%#* /(4$/(#s3

01##s#3 $%* 0('% 0126s.

These $hanges re&u$e& ea$h ser ving by)) $alories- )/ gra,s o* total *at- 9 gra,so* saturate& *at- /9 ,illigra,s o* $holesterol-an& 3 ,illigra,s o* so&iu, $o,%are& tothe ty%i$al re$i%e0

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HINTS FOR REDUCING FA T3 SA TURATED FAT3CHOLESTEROL3 SUGAR3 AN D SODIUM IN BA7ING

For 000 Use000

whole egg / egg whites

whole ,il. s.i, or low*at ,il.

sugar )


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H

Food

ShoppingT ips 8ea thfu eating doesn3 t mean gi#ing up fa#orite recipes or spending more onfood. ,t does re5uire some p anning so that food choices are $a anced.=hen ma-ing a shopping ist! consider:

the amount of storage space a#ai a$ e

the she f ife of stap es such as crac-ers! f ours! and cerea s

si e of pac-ages0$uying the arger si e %i not $e cost effecti#e if the fooditem can3 t $e used $efore it $ecomes sta e or rancid )see the $o4 on food stor+age and food safety ! page B(*.

A ist of stap es and shopping ists needed to prepare the menus and recipesfeatured in this pu$ ication are in appendi4 B. The stap es in the pantry ! refrigera+tor ! and free er are $asic food items or ingredients that a o% reasona$ y priced!hea thfu mea s and snac-s to $e prepared %ithout ma-ing ast minute trips to thestore. Amounts of foods or ingredients to purchase ha#e not $een isted $ecausehouseho d si e #aries and the specific amounts of foodneeded %i depend on age! se4! and acti#ity e#eof fami y mem$ers. );enus for three ca orie

e#e s are inc uded in this pu$ ication.*Food items on the shopping ists are

grouped $y food group. Seasona fruitssuch as fresh stra%$erries and me ons

ha#e $een

inc uded

on

the

menus

tosho% a #ariety of fruits. Su$stitutes may

$e needed for foods that are not readi ya#ai a$ e or reasona$ y priced. Theroast $eef and tur-ey $reast usedin the sand%iches %ere consideredto $e eft o#er from pre#iousmea s. These can $e purchased asde i+s iced meats if not on hand.

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MORE MENUPLANNING TIPS

Consi&er ti,e $o,,it,ents an& $oo.ing s.ills; I* there is little ti,e to %re%are *oo& &uring the wee.- &o bat$h $oo.ing on the

wee.en&s an& *ree e *or use later 0 Consi&er roasting a bee* roast or tur.ey on the

wee.en&0 (oth o* these ite,s reJuire little attention while $oo.ing- an& they $an beuse& *or san&wi$hes or in other &ishes later in the wee.0

Ma.e one?%ot ,eals su$h as stews or hear ty sou%s0 These re&u$e the nu,ber o*%ots an& %ans that have to be washe&0

!a$.age& *resh %re$ut vegetables or vegetables *ro, the sala& bar are $onvenientan& ,ay be ,ore $ost?e**e$tive than buying lots o* sala& vegetables that woul&ta.e several &ays to eat0

For e$ono,y as well as goo& nutrition- buil& ,ain &ishes aroun& %asta or grains su$has ri$e- bulgur - or $ous$ous- with ,o&erate a,ounts o* ,eat- %oultr y- *ish- or ,eatalter nates0

ne %oun& o* raw - boneless- lean ,eat or %oultr y will usually yiel& about *our 3?oun$e ser vings when $oo.e&0 7See table A?) *or a&&itional gui&elines on yiel&so* various *oo&s08

For a hear ty- low $ost ,ain &ish- tr y using $oo.e& &r y beans- %eas- or lentils0See the re$i%es *or S%lit !ea Sou% an& Lentil Strogano** in A%%en&i' /0

Fig $ars %ere isted %ith the stap es to -eep in a pantry $ecause they are e4am+ p es of o%er +fat store+$ought coo-ies.

Appendi4 B a so inc udes an inde4 that ists a the foods in the 9 days3 menus $y food group! %ith reference to %here they are used in the menus or recipes.The inde4 can $e used for ideas for foods to inc ude %hen p anning menus.

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Ti%s on Using Foo& Label In*or ,ation Ne% food a$e ing r egu ations re5uire food companies to pr o#ide nutrition andingredient information on a most a pac-aged foods. Nutrition infor mation onfresh fruits and #egeta$ es %i $e pr o#ided at point of pur chase. 7ther materia s

isted in the r esource section of this pu$ ication pr o#ide more information onusing the ne% nutrition a$e .

For the purpose of using the food guide to p an menus! three -ey areas of thea$e deser#e attention:

ING#EDIENT LIST; ,ngredients in a product are isted $y %eight! from mostto east.

0 This ist can he p identify the food group to %hich the item $e ongs! if nota ready o$#ious.

'or e a#ple ! a prepared tapioca pudding isting INGREDIENTS: Non+fatmi -! %ater ! sugar !.../ %ou d $e grouped %ith ;i -! ogurt! "heese.

0 This ist %i a so he p identify the ma2or foods and their r e ati#e amounts

in a mi4ed dish. 'or e a#ple ! a $eef ste%/ %ith INGREDIENTS: Gra#y ! carrots! $eef!.../%ou d ha#e ess meat than a $eef ste%/ %ith INGREDIENTS: 6eef! car+rots! gra#y !.../

SE#4ING SIKE; The ser#ing si e is isted in the Nutrition Facts paneof the pac-age a$e . ,t may not $e the same as the ser#ing si e for the foodgroup in the Food Guide Pyramid! $ut it must $e isted in a househo d measureso it can $e readi y con#erted to food guide ser#ings.

'or e a#ple ! the Ser#ing Si e/ isted on a $ott e of #egeta$ e 2uice is & cup)C f . o .*! the reference ser#ing amount for a $e#erages specified in food

a$e regu ations. ,n the Food Guide Pyramid! ?8B cup ) f . o .* countsas a ser#ing. So the ser#ing isted on the #egeta$ e 2uice a$e is e5ua to&+&8? ser#ings from the Food Guide Pyramid.

CAL #IES- F AT 7G#AMS8- SATU#ATE D F AT 7G#AMS8- S DIUM 7MILLIG#AMS8;

These are isted in the Nutrition Facts pane . The #a ues represent amounts ofthese components in the ser#ing si e isted on the a$e . Remem$er ! the por+tion an indi#idua eats may $e more or ess than the ser#ing si e on the a$e .,f so! these #a ues must $e ad2usted according y .

'or e a#ple ! & ser#ing )& cup* of #egeta$ e 2uice pr o#ides CC9 mg of sodium!as isted in the Nutrition Facts pane on the a$e . Thus a ?8B+cup portion of this#egeta$ e 2uice %ou d pr o#ide B mg of sodium.

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FOOD STORAGEAN D FOOD SAFETY

!ro%er storage o* sta%les an& %erishable *oo& ite,s will hel% retain their nutritionalJuality an& %revent *oo&?bor ne illness0 Here are a *ew storage an& *oo& sa*ety ti%s;

Store $anne& *oo&s in a $ool %la$e away *ro, sun light- below B F butabove *ree ing0

#otate *oo&s in the %antry or re*rigerator to ensure that the ol&er *oo&s areuse& *irst0

Store sta%les su$h as *lour - $orn,eal- sugar - an& $ereal in air tight $ontainersto %revent bug in*estation0 Store whole?grain *lours at roo, te,%erature *or ashor t ti,e@ re*rigerate or *ree e *or longer storage0

Store *ro en *oo&s in air tight $ontainers in a *ree er .e%t at or below F0See *ree er ,anu*a$turer s *oo& storage gui&e *or length o* ti,e to *ree evarious *oo&s0

6ee% re*rigerator te,%erature at or below 9 F *or sa*e storage o* *oo&s0

The U0S0 De%ar t,ent o* Agri$ulture s )EE9 sa*e han&ling instru$tions *or ,eatan& %oultr y are;

+ 6ee% re*rigerate& or *ro en0 Thaw in a re*rigerator or use a ,i$rowave ovento &e*rost0

+ 6ee% raw ,eat an& %oultr y away *ro, other *oo&s0 > ash wor.ing sur *a$esin$lu&ing $utting boar&s- utensils- an& han&s a*ter tou$hing raw ,eat or %oultr y0

+ Coo. thoroughly or until the $enter o* the ,eat is no longer %in. an& the ui$esin the $oo.e& ,eat run $lear 0

+ 6ee% hot *oo&s hot0 #e*rigerate le*tovers i,,e&iately or &is$ar&0

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Suggestions for

Using the FoodGuide Pyramid= ith Peop e =ho

a#e DifferentEating Patternsand Ethnic Diets

ecommendations in the Food Guide Pyramid! i-e the DietaryGuide ines for Americans and the Recommended Dietary A o%ances!are most appropriate for hea thy Americans %ho consume the typica

American diet. These food and nutrient recommendations are $ased in part on information a$out the -inds and amounts of foods reported innation%ide food consumption sur#eys and on information on re atedhea th ris-s in the popu ation as a %ho e. Popu ation su$groups %hoha#e different hea th ris-s and different food choice patterns mayneed different food guidance. For e4amp e! food guidance empha+si ing reduction in fat inta-e %ou d $e inappropriate for Asianimmigrants %ho a ready consumea o%fat diet and ha#e o% ris- ofheart disease.

,n de#e oping the food guide! thetypica use of foods $y Americans %asan important factor in esta$ ishingfood groups and in de#e oping nutrient

profi es for each food group. Thesenutrient profi es in turn affect the num+

$ers of ser#ings needed to meet nutriento$2ecti#es. De#e opment of an appropri+

93 U S I N G T H E F D G U I D E ! " #A MI D S E C T I N B


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ate food guide for a popu ation su$group %ith distinct y different food use patternsre5uires data on nutrient composition! consumption! and use of foods $y the tar+get popu ation! as %e as the specific hea th ris-s to $e addressed in food guid+ance for that popu ation. "onsumer testing is a so desira$ e to assure that theguidance is meaningfu and usefu to the target audience. Nutrition educators %ho%or- c ose y %ith immigrant popu ations are encouraged to o$tain food andhea th information a$out their audience that is needed to de#e op appropriatefood guidance. The research process used to de#e op the Food Guide Pyramidmay $e a he pfu mode )see Resource >ist! No. *.

T o the e4tent that mem$ers of ethnic minorities ha#e adopted mor e typicaAmerican eating patter ns! the Food Guide Pyramid can ser #e as a usefu frame +%or- for descri$ing a hea thfu diet. ;any chi dr en of di#erse cu tures attending

pu$ ic schoo %i a so i-e y earn a$out good nutrition using the Food GuidePyramid. Nutrition educators can ma-e the Pyramid as usefu and r e e#ant as

possi$ e to di#erse ethnic audiences $y he ping them p ace their fami iar tradi +tiona foods in the conte4t of a hea thfu American diet. ,t is impor tant to encour +age those c ients to maintain the hea thy eating practices of their cu tur e and tomodify those that may $e ess hea thy in %ays that ar e accepta$ e and achie#a$ efor them.

The fo o%ing are some considerations to he p c assify ethnic foods into thema2or food groups in the Food Guide Pyramid:

=hat indi#idua food)s* are the ma2or components of the food or mi4ed dish to $e c assifiedist

isted $e o% are some pu$ icationson the Dietary Guide ines! the FoodGuide Pyramid! nutrient standar ds!

and nutrient composition of foods thatmay $e he pfu to you in pr esenting infor+mation on p anning and e#a uating dietsusing the Food Guide Pyramid:

&. Food and Drug Administration and Food Safety and ,nspection Ser#ice. &''?.An ,ntroduction to the Ne% Food >a$e . D S Pu$ ication No. )FDA*'B+(( &!>eaf et.

(. Nationa Academy of Sciences! Nationa Research "ounci ! Food and Nutrition6oard. &'C'. Recommended Dietary A o%ances! &1th ed. = ashington:

Nationa Academy Press! (CB pp.

?. Sa tos! E.! ". Da#is! S. = e sh! L. Guthrie! L. T ama-i! &''B. Using Food >a$e sto Fo o% the Dietary Guide ines for Americans. Agricu ture ,nformation 6u .

No. 1B! C1 pp.

B. U.S. Department of Agricu ture! Agricu tura Research Ser#ice. &''B. "hec- ,t7utM The Food >a$e ! the Pyramid! and ou. ome and Garden 6u . No. ( !& pp.

9. U.S. Department of Agricu ture! uman Nutrition ,nformation Ser#ice. &''?a.

Dietary Guid

fgp resource for educators

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