HEALTHY EATING!!

FOOD PYRAMID

Click on a food group to learn more about it!

GRAIN GROUP• You need 6 to 11 servings a day.• Any food made from grain, wheat, barely, oats, or

any other type of cereal grain is considered to be a grain product.

• Click here to learn more about the grain group.

GRAIN GROUP

• You need to eat more whole grains, substitute a whole-grain product for a refined product – such as eating whole-wheat bread instead of white bread or brown rice instead of white rice.

FRUIT GROUP• You need 2 to 4 servings a day.• Tips to help you eat your fruit.

1. Keep a bowl of whole fruit on the counter, table, or in the refrigerator.

2. Buy fresh fruit in season.3. When choosing canned fruit, select fruit

canned in 100% fruit juice rather than syrup.4. Try to very your fruit choices.

VEGETABLE GROUP• You need 3 to 5 servings a day.• Tips to help you eat your vegetables.

1. Buy fresh vegetables in season.2. Buy vegetables that are easy to prepare.3.Very your veggies choices to keep your meals interesting.

DAIRY GROUP

• You need 2 to 3 servings a day.• All fluid milk products and many foods made

from milk are considered part of this food group.

• Milk, cheese, yogurt, and ice cream are examples of products listed under the dairy group.

• Click here to learn more about the dairy group.

DAIRY GROUP

Selection Tips1. Choose fat-free milk products. Purchasing

milk products that aren’t reduced in fat content will only cause you to consume unwanted calories.

2. For those who are lactose intolerant, lactose-free and lower-lactose products are available.

MEAT & BEAN GROUP

• You need 2 to 3 servings a day.• All foods made from meat, poultry, fish,

dry beans or peas, eggs, nuts, and seeds are considered parts of meat and bean group.

• Click here to learn about the meat and bean group.

MEAT & BEAN GROUP

• Selection and Preparation Tips1.Choose lean or low-fat meat and

poultry.2.Buy skinless chicken parts, or

take off the skin before cooking.3.You want fix your meat, poultry,

or fish by broil, grill, roast, poach, or broil instead of frying.

FAT, OIL, & SWEET GROUP

• Use Sparingly!• Avoid consuming coconut oil and palm kernel

oil, they are high in saturated fats (bad fat). • Try to avoid eating too much sweets.

Consuming too much sweets may cause potential health problems.

FUN FACTS

Did you know that…?• Tomatoes are

actually a fruit.• Strawberries aren’t

really a berry or fruit, but actually a receptacle of a flower.

• Almonds are actually part of the peach family.

QUIZ

1. How many groups are there in the food pyramid?

4

5

6

2. How many servings of vegetables do you need to eat per day?

3 to 5

6 to 11

2 to 4

Click here to continue with the quiz.

QUIZ CONTINUED3. Which strategy will help you to eat more fruit?

Try to very your fruit choices. Buy fresh fruit in season. All the above.

4. Tomatoes are actually a vegetable.TrueFalse

5. Coconut oil is good for you.TrueFalse

REFERENCES

• I would like to give credit to these websites that I’ve used as references:– http://www.mypyramid.gov/index.html– www.tqnyc.org/NYC062710/food_pyrami

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